Infrared Sauna Etiquette: A North-Metro Beginner's Guide

Got your first infrared sauna visit coming up—maybe at a studio in Andover, Ham Lake, or right here in East Bethel? You might be quietly wondering whether there are rules nobody bothers to mention. Where do you sit? Do you talk? How long is too long? Good news: infrared sauna etiquette is mostly common courtesy, plus a few comfort and safety basics that keep the experience pleasant for you and everyone around you. This guide walks you through what it feels like, how to arrive prepared, the unwritten shared-space rules, how long to stay, and the body cues worth listening to—so your first session feels welcoming instead of awkward. If you'd like to see where it all happens, here's the infrared sauna at 5D Wellness.

What an Infrared Sauna Actually Feels Like

Part of feeling at ease is simply knowing what's normal. A traditional Finnish sauna heats the air around you; an infrared sauna skips that and uses light panels to warm your body directly, which is why it runs noticeably cooler—typically between about 110°F and 135°F. The heat feels gentle and radiant, more like standing in warm sunshine than walking into a wall of steam.

For a first-timer with a few nerves, that gentler entry point is reassuring. You can breathe easily, you won't be hit with a blast of hot air, and the warmth builds gradually. Curious how the different settings land for beginners? We break down how the temperatures actually feel in a separate guide. Knowing what to expect is half of good etiquette—it keeps you relaxed and considerate rather than fidgety and unsure.

Before You Go: Arriving Prepared

A little prep makes the whole visit smoother, and most of it comes down to comfort and courtesy.

Hydrate and time your meal

Arrive well-hydrated and bring water in with you—you'll sweat, and sipping during your session helps you stay comfortable. It's wise to drink a glass of water beforehand and avoid going in on a completely empty or very full stomach. For a deeper look at timing your fluids and electrolytes, see our guide on how to hydrate around a session.

What to wear and bring

Attire is flexible. A swimsuit, light athletic wear, or a towel wrap all work, depending on whether you're in a private or shared room. The one near-universal rule is towels—bring two if you can, one to sit or lie on and one to dry off with. We cover the details in what to wear and bring to your first session.

A quick pre-rinse

In any shared-wellness setting, a quick rinse beforehand is a courteous touch. It washes off lotions and the day's grime, and clean skin tends to sweat more freely—a small gesture that's good manners and good for your session.

Shared-Space Etiquette: The Unwritten Rules

Using a shared sauna? A handful of simple habits go a long way. None of this is complicated—it's the wellness version of leaving a space the way you'd want to find it.

Towels and hygiene

Always put a towel between your body and the bench, and wipe down your seat with it when you're finished. Sweat is part of the experience, but the next person shouldn't have to deal with yours. If wipes or spray are provided, a quick once-over of your spot is a kind finishing move.

Phones, noise, and the quiet reset

Many people use the sauna as a calm, screen-free reset—a rare quiet pocket in a busy Minnesota week. Keep your phone silent, skip speakerphone calls and out-loud videos, and keep any conversation low. Read the room: if others are sitting with their eyes closed in silence, match that energy rather than filling it.

Personal space and timing

Give people room. Don't crowd someone in a half-empty sauna, mind the posted capacity, and be aware of how long you linger if others are waiting. North-Metro studios often offer private rooms alongside shared ones, so if you'd rather stretch out, play your own music, or simply ease into your first visit without an audience, a private infrared sauna session at a place like 5D Wellness takes the social guesswork out entirely.

Session Length and Cadence for a Beginner

There's no etiquette prize for toughing out a marathon session. New users do best to start with just 5 minutes, then gradually extend over future visits toward the common 15-to-20-minute range. Stepping out early is completely normal and expected—nobody's keeping score, and listening to your limits is the considerate thing to do for yourself.

Once you're comfortable, three to four sessions a week is a typical cadence many people settle into. Through a long North-Metro winter, that rhythm can become a genuinely nice anchor in your week—a warm, quiet reset between the cold mornings and the hockey-practice evenings. Build the habit gradually and let it grow with you rather than diving into long, frequent sessions on day one.

Listening to Your Body: When to Step Out

The most important "rule" in any sauna is to pay attention to how you feel. If you notice dizziness, nausea, or lightheadedness, it's time to step out, cool down, and rehydrate. When you stand to leave, do it slowly rather than popping straight up, since the warmth can leave you briefly woozy.

Give yourself a moment to cool down before heading back into the lobby, and drink water afterward to replace what you sweated out. Sauna sessions have long been studied at modest, comfortable lengths, so a shorter visit is never a failure. Honoring your own signals—and not feeling pressure to outlast the person beside you—is etiquette and self-care rolled into one.

When to Check With Your Provider First

Infrared saunas are generally well tolerated, and no harmful effects have been reported in healthy people, though researchers note that larger studies are still underway. Even so, some people should check with a healthcare provider before their first session—including those who are pregnant, anyone managing a medical condition, and people who are feeling unwell that day.

This isn't about gatekeeping the experience. It's about starting from a place of good information. If you'd like a fuller picture of who should take extra care, we've gathered the wellness contraindications to know in one place. Think of it as part of arriving prepared—the same spirit as bringing your towel and water.

Frequently Asked Questions

What should I wear in an infrared sauna?

Most North-Metro studios let you choose what's comfortable—a swimsuit, light athletic wear, or a towel wrap are all common. The key etiquette point is to always sit on a clean towel and bring a second one to dry off. If you're booking a private room at a place like 5D Wellness, you have more flexibility than in a shared space.

Is it rude to talk in a shared sauna?

Quiet, low-voice conversation is usually fine, but many people use the sauna as a calm, screen-free reset. Keep phones silent, skip speakerphone calls and loud videos, and read the room—if others are sitting in silence with their eyes closed, match that energy.

How long should my first infrared sauna session be?

Start short—around 5 to 10 minutes at a lower temperature—then build up over future visits toward the typical 15 to 20 minute range. There's no etiquette prize for toughing out a long first session, and stepping out early when you feel too warm is completely normal and expected.

Do I need to shower before using an infrared sauna?

A quick rinse beforehand is courteous in any shared-wellness setting and helps you sweat more freely. Afterward, showering rinses off sweat and helps you cool down. At minimum, always wipe down the bench with your towel when you're finished so it's fresh for the next person.

Your First Visit, Made Easy

Boil it down and infrared sauna etiquette is just three things: a little courtesy toward the people sharing the space, a little preparation for your own comfort, and a willingness to listen to your body. Bring your towels and water, keep the room calm, start short, and step out whenever you need to. That's really all there is to it.

First-visit nerves fade fast—usually by the second session you'll feel like a regular. Ready to make it part of your North-Metro routine through the seasons? Come experience the infrared sauna at 5D Wellness and book a relaxed first session whenever you're ready.

This article is for general wellness and educational purposes only and is not medical advice. 5D Wellness services are not a substitute for professional medical care. Results vary by individual. Consult a qualified healthcare provider before starting any new wellness practice, especially if you are pregnant or have a medical condition.