The Rise of Saunas

With the explosion in sauna popularity, thanks to celebrities like Joe Rogan and health experts like Andrew Huberman singing their praises, it’s no surprise that sauna blankets are having a major moment. These portable, infrared heat blankets promise to give you all the benefits of a sauna without needing a full-on home spa setup. Whether you’re looking to detox, burn some extra calories, or just melt away stress after a long day, the idea of wrapping yourself in a heated cocoon sounds pretty appealing.

But are sauna blankets effective as they seem, or are they just another wellness trend riding the wave of influencer hype? In this article, we’re diving into the science, the benefits, and whether or not sauna blankets are worth the investment—so you can decide if it’s time to jump on the bandwagon.

What Are Sauna Blankets?

If you’re picturing a regular blanket with some extra heat, think again. Sauna blankets are basically your at-home ticket to experiencing the benefits of a sauna without needing a huge wooden box taking up an entire room in your house. These high-tech blankets use infrared heat to wrap your body in warmth, making you sweat like you’re in a traditional sauna—except you’re chilling (well, technically not chilling) on your couch or bed.

How do they work? It’s all about the infrared. Instead of heating the air around you like a regular sauna, sauna blankets use infrared rays to heat your body directly. This means you’ll sweat, detox, and get that post-sauna glow without needing to crank up the room temperature. Plus, they’re portable, compact, and way more affordable than building a full sauna in your house.

Whether you’re looking to detox, recover from a workout, or just want to lounge while feeling like you’re at a spa, sauna blankets have become a go-to for those wanting all the benefits of a sauna without the heavy commitment.

The Science Behind Sauna Blankets

So, before we go wrapping ourselves in an infrared cocoon, let’s make sure it’s actually effective. Are sauna blankets just a high-tech way to sweat it out, or is there real science backing their benefits?

Infrared Heat: The Basics

In a traditional sauna, the air around you is heated to make you sweat. But infrared saunas—and sauna blankets—use infrared radiation to heat your body directly, penetrating deeper into your muscles and tissues. This leads to a more intense sweat session at a lower temperature, which some people claim is more comfortable than the scorching heat of a traditional sauna.

Researchers have looked into the effects of far infrared (FIR) therapy (which is the same type of heat used in sauna blankets), and the results are pretty promising. Studies suggest FIR therapy can help with everything from muscle recovery to improving circulation and even aiding in detoxification. While it won’t magically flush out all the toxins in your body—your liver and kidneys still do most of the heavy lifting—infrared heat can help stimulate sweating, which is one way your body removes certain waste products .

Health Benefits of Sauna Blankets: Fact or Fiction?

Sauna blanket companies often boast some impressive health benefits. Here’s a breakdown of the main claims and what science has to say:

1. Detoxification: Sweat = detox, right? Well, kind of. While sweating does help remove some heavy metals and toxins from your body, it’s not the detox cure-all that some people make it out to be. That said, infrared heat can still promote deep sweating, which helps in the process of flushing out small amounts of toxins. According to a study published in the Journal of Environmental and Public Health, infrared saunas increase sweat production, which can contribute to detoxification.
2. Weight Loss: Here’s where things get tricky. Sauna blankets can definitely make you sweat (a lot), but most of that weight loss is water weight, which you’ll quickly regain after rehydrating. While some studies have shown that infrared heat can boost metabolism and increase calorie burning during use, the effects are mild. Research in the Journal of Clinical Endocrinology & Metabolism suggests that infrared sauna use can increase heart rate and caloric expenditure, but the long-term effects on weight loss are minimal source .
3. Muscle Recovery and Pain Relief: Now we’re talking. There’s more concrete evidence that FIR therapy can help reduce muscle soreness and improve recovery after intense exercise. One study published in the Clinical Journal of Sport Medicine found that infrared sauna therapy was effective in reducing delayed onset muscle soreness (DOMS) and improving recovery times. Plus, the heat can help relieve tension, which is great for relaxation and stress relief.
4. Improved Circulation: The heat from sauna blankets can help expand your blood vessels, promoting better circulation. This is a well-documented benefit of heat therapy in general and can lead to improved cardiovascular health over time. Studies have shown infrared sauna use improved endothelial function and blood pressure source .

While the research on sauna blankets specifically is still somewhat limited, the studies on infrared heat therapy suggest that these blankets can offer real benefits. However, keep in mind that results can vary, and the effectiveness often depends on how consistently you use the blanket and what you’re hoping to achieve.

Are Sauna Blankets Safe?

As you consider adding a sauna blanket to your wellness routine, it’s important to evaluate its safety. While these devices offer a convenient way to enjoy sauna benefits at home, understanding the potential risks and safety precautions is crucial. Let’s explore the key safety concerns associated with sauna blankets and how to use them safely.

Safety Concerns

1. Overheating and Dehydration: One of the biggest risks with sauna blankets is the potential for overheating and dehydration. Just like with traditional saunas, it’s essential to stay hydrated. The intense heat can cause you to sweat a lot, which might lead to dehydration if you’re not drinking enough water. 
2. Medical Conditions: If you have certain medical conditions, sauna blankets might not be the best option. People with heart conditions, high blood pressure, or pregnancy should be cautious. According to the American Heart Association, individuals with cardiovascular issues should consult their doctor before using any type of heat therapy, including infrared saunas.
3. Proper Use Guidelines: To ensure safe use, follow the manufacturer’s guidelines. Most recommendations include limiting your session time to 20-30 minutes, staying hydrated, and avoiding the use of the blanket if you’re feeling unwell or overheated. Overuse or improper use can lead to skin burns or heat-related issues. 
4. Quality and Materials: Ensure that the sauna blanket you choose is made from high-quality, non-toxic materials. Some cheaper models might use inferior materials that could pose health risks. This is why we strongly recommend brands like HigherDose that use high quality materials and have tested their products for safety.
5. Consulting a Doctor: As with any new wellness gadget, it’s a good idea to check with your healthcare provider before using a sauna blanket, especially if you have any underlying health issues or concerns. They can provide personalized advice based on your health history and needs.

While sauna blankets can offer a relaxing and beneficial experience, it’s important to use them wisely and be mindful of safety guidelines. By staying hydrated, following manufacturer instructions, and consulting with your doctor, you can enjoy the benefits of sauna blankets while minimizing any potential risks.

Wrapping Things Up 

Sauna blankets have certainly carved out their niche in the wellness world, offering a portable and cost-effective alternative to traditional saunas. With their growing popularity, fueled by claims of detoxification, weight loss, and improved recovery, it’s clear why they’ve caught the attention of many. The science supports some of these benefits, particularly in areas like muscle recovery and improved circulation, though results can vary from person to person.

However, it’s essential to approach sauna blankets with an informed perspective. While they can offer genuine health benefits, ensuring safety is paramount. Staying hydrated, following usage guidelines, and consulting with a healthcare provider, especially if you have existing health conditions, will help you get the most out of your sauna blanket while minimizing risks.

In the end, sauna blankets can be a valuable addition to your wellness routine if used properly. As with any health trend, balancing enthusiasm with a dose of practicality and caution will ensure you make the most of your at-home sauna experience.

To learn more about infrared saunas vs traditional saunas, check out our breakdown here.