I've had a sauna for a few years and sat in it inconsistently.
After doing some research last summer, I decided to sit in it consistently for 30-40 minutes at least five days a week.
This consistency is where I saw benefits!!
Just like with anything else, you don't see a noticeable difference until you are consistent.
I wanted to start because I never sweat, even when I worked out! When I started sitting in the sauna, it took a long time for me to drip, but being in there each day started getting me closer to having open drainage pathways leading to faster sweat and more dripping which was a great victory to me!
I also noticed a considerable difference in the skin on my body. It was clearer and more hydrated. My favorite part was a clearer and calmer mind, but I believe that was also because I used my sauna as my war room to fight my battles.
Take a look at these other great benefits from consistent time in the sauna: