If you’ve ever typed “what size infrared sauna do I need” into a search bar and ended up more confused than when you started, welcome. You’re not alone, and this post is for you.

Between the Facebook sauna groups, the Reddit threads, and the well-meaning friends who all have different opinions, the research rabbit hole is real. So instead of adding more noise to the pile, I’m going to answer some questions I get asked all the time—straight, clear, and without the spin.

Sizing. Spectrum. And what to realistically expect in your first 30 days.

What Size Infrared Sauna Do I Need?

There’s no one-size-fits-all here, and I mean that. Every person, every home, and every health goal is a little different. That said, there are some patterns I’ve seen after years of helping people find the right fit—and a few mistakes I’d love to save you from making.

Sauna sizes typically run from 1-person up through 4 and 5-person models. The number tells you how many people can sit inside at once, but that’s only part of the picture.

The 1-Person Sauna

Compact. Simple. Easy on the electrical—most plug right into a standard household outlet. Clearlight’s Premier IS-1, for example, runs about 40 inches wide and 44 inches deep for plenty of legroom. The Sanctuary 1 is a bit larger at 43 inches wide and 48 inches deep. Great if you want a focused, sit-upright session and you’re tight on space.

Where it falls short: if you want to stretch out, lounge sideways on the bench, or share the space with someone, a 1-person is going to feel cramped fast. So think honestly about how you’ll use it.

The 2-Person Sauna

This is where most people land, and it’s what I recommend most often—even if you’re the only one using it.

Clearlight’s Premier IS-2 comes in around 50 inches wide and 44 inches deep, which doesn’t sound like a dramatic jump on paper. But step inside one and you’ll feel it immediately. Room to sit sideways, to kick your legs up on the bench. Room to breathe. And the price difference between a 1 and 2-person is usually only a few hundred dollars—so you’re not paying a lot for that extra breathing room.

If there’s any chance your partner might join you—and I mean really use it, not “he said he might try it someday”—a 2-person gives you that option too.

The 3-Person Sauna

Think of the 3-person as a more comfortable 2-person experience. Clearlight’s Sanctuary 3 is fantastic and a very popular model. It’s 71 inches wide and 48 inches deep. Two people can sit without being shoulder to shoulder, and one person can fully stretch out. If you’re a solo user who wants maximum stretch-out space, or you have a partner who is fully committed to using it with you, this size is worth considering.

One thing to keep in mind: 3-person and larger models typically require a dedicated 240-volt circuit. Loop in an electrician before you order—not after.

Beyond 3-Person

Once you get into the 4 and 5-person range, you’re looking at a much larger footprint. These are not small pieces of furniture, but fabulous if you have the space for it. I personally have a 5-person sauna and really enjoy the extra space to stretch out and lie down; plus, it’s more than spacious for when Mark joins me. Before you fall in love with a model, measure your space—and measure the doorways, hallways, and stairwells the panels will need to travel through to get there.

I always walk through this with my clients before we pull the trigger on a purchase, because the last thing anyone wants is a freight delivery arriving and a sauna that can’t make it into your designated sanctuary space.

Pro Tip: Tape It Out

Still not sure what size will feel right? Grab a roll of painter’s tape and outline the dimensions on your floor. Stand in it. Sit in it. See how it feels. It sounds low-tech, but it works every time.

And when you’re torn between two sizes? Size up. In all my years of doing this, nobody has ever called me wishing they’d bought a smaller sauna. The regret always goes the other direction.

Full Spectrum vs Far Infrared: Which Do I Need?

This is the question that sends people into a weeks-long research spiral. So here’s the short version.

Infrared saunas work by emitting heat in different wavelengths, each of which penetrates the body at a slightly different depth. There are three types:

Far Infrared

The longest wavelength and the one doing most of the heavy lifting in a traditional infrared sauna. Deep sweat, circulation support, that slow radiating heat you sink into and don’t want to leave. Most infrared saunas on the market are far infrared only, and for most people, it covers everything they’re after—detox, stress relief, better sleep, general wellness.

I’ve had a far infrared sauna in my home for over 15 years. It checks every box for my personal health goals, and I wouldn’t trade it.

Mid Infrared

Goes a bit deeper into soft tissue—muscles, joints, inflammation. Athletes and people managing chronic pain often notice the most difference here.

Near Infrared

The shortest wavelength and the most penetrating. Near infrared works on a cellular level—collagen support, wound healing, anti-aging. You’ve probably seen it sold separately as red light therapy panels. Same wavelength, different delivery. (I added a red light panel to the door of my home sauna the minute Clearlight made one available. It’s specific to my health goals and I love the power-house combination.)

So Do You Need Full Spectrum?

Full spectrum just means you’re getting all three wavelengths in one sauna. And the honest answer is—it depends on what you’re after.

For most people focused on detox, relaxation, better sleep, and general health, far infrared alone covers it. You won’t feel like you’re missing anything.

If you have specific goals—skin health, joint recovery, cellular repair—then mid and near infrared are worth a closer look. Clearlight makes both options, and I’m always happy to talk through what fits your situation.

But here’s what I’ve seen too many times: someone gets so deep into researching full spectrum vs far infrared that they’re still reading comparison charts six months later and haven’t bought anything. A far infrared sauna you use consistently will do more for you than a full spectrum sauna sitting in your cart while you deliberate.

Don’t let the research become the reason you wait.

What to Expect in Your First 30 Days

This question almost always comes in right after someone hits “order”—excited, a little nervous, and wondering what comes next. A few things are pretty universal.

You Might Not Sweat Much at First—and That’s Okay

This is the one that catches people off guard. If you’re not sweating buckets in your first few sessions, nothing is broken. Your body just needs time to adjust to the heat and open its detox pathways. Some people simply aren’t natural sweaters at first, and that changes with consistent use.

Start low and slow: 20 to 25 minutes, 120 to 130 degrees. Let your body ease in before you push longer or hotter.

Some People Feel a Little Off in Week One or Two

Mild headache, low energy, just a general “not quite right” feeling. That’s your body doing exactly what it’s supposed to do—clearing things out. It doesn’t happen to everyone, but it’s common enough that I want you to know it’s normal when it does. Drink more water, shorten your sessions if needed, and stay consistent.

The Shift Usually Hits Around Week Two or Three

Better sleep comes first. Almost everyone reports it. Then energy. Then other things start to shift—things you might not have even connected to the sauna. It’s not dramatic on day one. It builds, steadily and quietly, the way good things usually do.

The clients who stick to a consistent routine in that first month are almost always the ones still using their sauna a year later.

The Goal in Month One Isn’t Intensity—It’s Showing Up

Three to four sessions a week. Shorter than you think you need. More water than you think you need. That’s the foundation everything else builds on.

And one more thing: don’t get too caught up in what other people online say you should feel or experience. Your sauna, your body, your health history. Honor what your body is telling you and adjust from there.

The Takeaway

Choosing an infrared sauna doesn’t have to be overwhelming—even though the internet does its best to make it feel that way. Know your space, think about how you’ll use it, and when in doubt, size up. Far infrared covers most people beautifully, and full spectrum is there when you have specific goals that call for it. And once you start? Show up consistently, go easy on yourself, and let the sauna do what it’s designed to do.

Resources

• Take a peek at my Jen Recommends list to see more of my favorite products.
• Want to learn more about infrared saunas? Check out my infrared sauna page.
• Grab my FREE Home Wellness Checklist here for more tips.
• The newsletter is where I get a little more personal. If you’re not on the list yet, come join us.
• Join the Jen Heller Collective Waitlist

Disclaimer: This podcast is for general information purposes only and does not constitute the practice of medicine, nursing, or other professional health care services. The statements and views expressed are not medical advice and are not meant to replace the advice of your medical doctor. This podcast, including Jen Heller and her guests, disclaims any responsibility and any adverse effects you may experience from the specific use of the information contained herein. The opinions of guests are their own and this podcast does not endorse or accept responsibility for the statements made by guests. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. If you think you have a medical condition, consult your licensed physician.