What is an infrared sauna blanket?

Put simply, a sauna blanket is basically a portable sleeping bag version of a traditional enclosed sauna. These blankets use infrared light to warm the body and promote sweating — which promotes relaxation and detoxification, while also providing a type of heat therapy that directly targets sore muscles and joints.

“Sauna blankets heat the body directly, thereby warming you up — but not the area around you,” explains Dr Ross Perry, medical director of Cosmedics. “You can generally adjust the time and temperature settings to suit your needs, and they also don’t get as hot as a traditional sauna — meaning you can spend longer in them.”

What type of infrared heat is used?

There are three different categories of infrared radiation — near-infrared (NIR), mid-infrared (MIR), and far-infrared (FIR). Traditional infrared saunas typically use far-infrared rays, which have the longest wavelengths on the spectrum — and sauna blankets use the same. This means that they can penetrate much more deeply into the body’s tissues than other forms of infrared — up to 1.5 inches.

What are the benefits of using a sauna blanket?

There are lots of benefits to sauna blankets worth knowing about. But before we dive into them, it’s important that we debunk one common claim: that you can burn hundreds of calories each time you use a sauna blanket.

“It’s a total myth that sauna blankets help with weight loss,” explains Dr Perry. “Any reduction you see on the scales immediately after will just be the water lost through sweating — which you’ll recoup as soon as you rehydrate.”

Separating certainty from speculation is crucial — especially with trending topics like wellness, where lots of false information is often flying about on social media. So, with this in mind, all benefits listed below have the backing of research and experts.

Reducing inflammation and pain:

Great for athletes looking to aid recovery, there’s evidence that exposure to infrared heat can really help decrease post-workout muscle soreness. This is largely thanks to its ability to reduce inflammation — which is a key cause of muscle pain.

“With this in mind, sauna blankets can also be really useful for chronic pain sufferers — as well as being a great tool for women living with inflammatory conditions like endometriosis and fibromyalgia,” explains Dr Ravina Bhanot — a GP and women’s health specialist.

Improving blood circulation:

“Exposure to infrared heat can potentially improve blood flow,” explains biohacking expert, Star Freudenberg. “This would mean an increase in the delivery of oxygen and nutrients to the body’s tissues and organs.”

Improved circulation comes with lots of key benefits — like supporting cardiovascular health and lowering blood pressure, enhancing immune defence, and even boosting cognitive function.

Reducing stress and improving sleep:

One thing that all the experts can agree on is that there are certainly some great wellbeing benefits to be gained from using a sauna blanket. “A wonderful tool for self-care, a sauna blanket is like your very own personal wellness cocoon,” says Freudenberg.

In fact, one study found that infrared heat mimics the effects of antidepressants by stimulating the production of serotonin, while another shows that regular use can promote better quality sleep. Meanwhile, it’s also been suggested that the soothing warmth of infrared heat encourages muscle relaxation, which promotes the release of endorphins, and therefore helps to lower stress levels.

“Chronic stress can also make period symptoms much worse,” adds Dr Bhanot. “Therefore, using a sauna blanket could be particularly beneficial before and during menstruation — as they could help reduce cortisol, and promote parasympathetic nervous system activation.”

Boosting skin health:

Infrared heat is widely acknowledged as being pretty beneficial to overall skin health. For starters, sweating opens up the pores — helping to flush out any debris and bacteria, and also potentially aid in detoxifying the skin of any small traces of heavy metals and other impurities.

By improving circulation, infrared heat also boosts the delivery of oxygen and nutrients to the skin cells. “This can help with boosting collagen production, which improves tone and elasticity, and promotes a more radiant complexion,” Freudenberg adds.

What is the difference between a sauna blanket and a heated blanket?

Although they clearly both provide warmth, sauna blankets and heated blankets have been designed for very different purposes. Sauna blankets use infrared radiation to warm you from within, and promote sweating and detoxification — while heated blankets generate heat through electricity, and are generally used for additional warmth during the winter months.

“Essentially, traditional thermal blankets provide heat and comfort — but without the same metabolic and longevity advantages of an infrared sauna blanket,” Star Freudenberg summarises.

How to choose the best infrared sauna blanket for you:

No matter which sauna blanket you pick, you’re likely going to be making a rather hefty investment — so it’s important to make sure that it truly ticks all your boxes. Here are some of the key factors worth considering:

• Temperature range: Be sure to check that there are a fair few different heat settings to choose from, and make sure that you’re happy with the temperature range.
• Safety features: It’s not uncommon to fall asleep under a sauna blanket, so make sure there’s an auto shut-off feature. Also, your blanket definitely needs to have low EMF exposure levels — or better still, be completely EMF-free.
• Other items included: Does the price include a storage bag, or maybe even come with a pillow? Also, using some kind of towel layer with your sauna blanket is highly recommend — so we’re generally pretty unimpressed if we have to purchase the towel insert separately.
• Trial period or warranty: If you’re a little wary about making your purchase, definitely look for a brand that offers a free trial period. Also, an extended warranty period is always good for added peace of mind.
• Additional features: Taller people might benefit from a blanket that’s a little longer in length — meanwhile, if you like the sound of some supposed additional wellness benefits, look out for premium sauna blankets that are infused with crystals and other materials.

Are there any risks or downsides?

As long as you follow the proper safety instructions for your specific sauna blanket, you shouldn’t have any problems. But regardless, if you’re a newbie, we recommend slowly working up the intensity — in terms of length of time, temperature, and frequency of use.

For most people, using a sauna blanket is completely safe. But it’s always worth getting a second opinion from a doctor if you suffer from a particular health condition — for example, low blood pressure, a heart condition, kidney disease, or if you are taking medications that can cause dizziness. And it’s also generally not recommended to use a sauna blanket when pregnant. Again — if in doubt — speak to your doctor.