Please make sure you have read this in full before using the Sauna

Using an infrared sauna can be a highly beneficial practice for relaxation, detoxification, and overall wellness. However, it’s important to follow certain guidelines to ensure safe and effective use. Here are some best practice instructions for infrared sauna use:

1. **Prepare Properly**
   - **Hydrate**: Drink plenty of water before, during, and after your sauna session. Dehydration can occur due to sweating, so it's crucial to maintain hydration.
   - **Start clean**:  It is ideal to have showered before using the sauna, and avoid wearing make up, perfumes or artificial fragrances.  Clean your skin and open up pores, to help improve sweating and avoid absorption of toxins.

 -**Please leave shoes outside if possible to avoiding bringing in excessive dirt.  Wear flip flops or clean slippers inside the changing area and sauna.
   - **Wear Appropriate Clothing**: Wear swimwear and be sure to sit on a towel to absorb sweat and avoid staining the wood.  Another towel is recommended for wiping your skin. Avoid wearing jewelry as it can heat up and become uncomfortable.

- ** You will receive a code for the gate before your appointment once your booking is confirmed and paid for. 

-**Turn on the sauna via the control panel - You can adjust the temperature and time here, and connect to the Bluetooth.  Instructions are in the changing area.   It will have heated up within a few minutes - benefits of the infrared wavelengths begin as soon as the panels are on and before high temperatures are reached.  

There are battery powered fairy lights in the changing area- the switch is to the top left corner of the door.  

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 2. **Start Slowly**
   - **Duration**: If you're new to infrared saunas, start with shorter sessions (around 10-15 minutes) and gradually increase the duration as your body becomes accustomed to the heat. Typical sessions last between 20-40 minutes.
   - **Temperature**: Start at a lower temperature (around  43°C - 49°C) and increase gradually as you become more accustomed to the heat. Most infrared saunas operate between 49°C - 60°C.

**NOTE that once the required temperature has been achieved the sauna will automatically switch off for a few minutes -you don't need to do anything**
   - **Frequency**: Aim for 1-3 sessions per week. If your body adapts well, you can increase to 4-5 times per week.

3. **Understand the Heat**
   - **Infrared heat** penetrates deeper into the body than traditional saunas, so it may feel more intense. It's important to listen to your body. If you feel dizzy, lightheaded, or uncomfortable, stop the session immediately and cool down.
   - Infrared saunas work by heating your body directly rather than the air around you. This means that the air temperature inside the sauna may feel more comfortable compared to a traditional sauna, but the benefits will still be there as your body absorbs the infrared rays.

4. **Stay Cool and Relaxed**
   - **Positioning**: Sit back, relax, and let the infrared heat work on your body. 
   - **Breathing**: Practice deep breathing to enhance relaxation and improve oxygen flow. Inhaling deeply helps your body process heat more efficiently and improves detoxification.

 5. **Monitor Your Body’s Response**
   - Pay attention to how your body responds to the heat. Mild sweating is normal, but if you start feeling light-headed, nauseous, or overly uncomfortable, stop the session and exit the sauna to cool down.
   - **Cool Down**: After your session, cool down slowly by sitting outside the sauna for a few minutes and drinking water to replenish lost fluids.

 6. **Post-Sauna Care**
   - **Rehydrate**: After your sauna session, drink water or an electrolyte-replenishing beverage to help replace lost fluids.
   - **Shower Again**: After allowing your body to cool naturally for 10-15 minutes, a post-sauna shower can help remove toxins that were released through your sweat.
   - **Rest**: Allow your body time to rest and adjust after the session. Avoid intense exercise or strenuous activities immediately following a sauna.

 7. **Special Considerations**
   - **Pregnancy**: Pregnant individuals should consult with their doctor before using an infrared sauna, as the heat may affect pregnancy.
   - **Health Conditions**: If you have heart disease, high or low blood pressure, or other health conditions, consult your doctor before using an infrared sauna to ensure it’s safe for you.
   - **Medications**: Some medications can affect your body’s ability to handle heat. Always check with your healthcare provider if you're taking medications before using an infrared sauna.

8. **Maintain the Sauna**
   - **Clean Regularly**: Wipe down the interior of the sauna after each session to remove sweat, oils, and dirt. This helps maintain cleanliness and prevents bacteria buildup.  A cloth and non-toxic cleaning spray are provided.

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Turn off the sauna before you leave, and turn off the fairy lights in the changing area if they are on.

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By following these best practices, you can maximize the health benefits of your infrared sauna while ensuring safe and comfortable use. Always listen to your body and adjust your sauna sessions accordingly.