When it comes to health tips, saunas are nothing new. History shows that the tradition of heating the body to the point of sweating dates back to the Bronze Age, and steam rooms, saunas, and sweat lodges were an integral part of many ancient societies, from Western civilization to Native American cultures.
Thousands of years later, saunas have become popular. Saunas are no longer associated exclusively with the Nordic countries (Finland is known as the sauna capital of the world) but can be found almost everywhere. However, to use a sauna, you usually go to a spa or a luxury country house.
One reason sauna blankets are becoming increasingly popular? The advent of sauna blankets. A sauna blanket is essentially an infrared sleeping bag that allows you to enjoy the many benefits of an infrared sauna without leaving your home. Wellness queen Gwyneth Paltrow is a fan of sauna blankets herself, and sells her favorite brands on her website Goop. While there is currently limited research on the benefits of the blanket trend itself, a study published in the journal Biology of Exercise and Sports found that infrared saunas promote muscle recovery and reduce soreness after strength training. Other studies, like this one in the Journal of the American College of Cardiology, suggest that they may even help improve heart function in people with heart disease.
Curious? Me too, so when I was offered the chance to try out Gwyneth’s sponsored HigherDose blanket, I jumped at the chance. Would it help me reduce delayed onset muscle soreness? Would I have glowing skin, a slimmer body, or a Zen-like state of mind? Keep scrolling to find out. Want to learn more about health? Our primer on the benefits of acupuncture, Reiki healing, and sound therapy is perfect for you.
If you haven’t seen one, a sauna blanket is a large, portable sauna that resembles a sleeping bag. It’s a great way to enjoy the physical and psychological benefits of a sauna in your own home without having to visit a spa or a fancy hotel.
“A sauna blanket is essentially a portable personal sauna that you can use at home,” explains Eleanor Hoath, chief nutrition and wellness officer at Healf. “Imagine a giant heated sleeping bag that wraps around your body. Instead of heating the air around you like a traditional sauna, it uses infrared heat to warm you directly, making it much more comfortable and easier.”
Less steam, more comfort – just plug in the device and enjoy the spa pleasure of a sauna without leaving your home.
There is no doubt that sauna blankets are more affordable than traditional saunas, despite their price. They are portable, easy to set up and use, compact and comfortable, but beyond that, you may wonder if they also have scientifically proven benefits for mental and physical health.
However, to be completely honest, the scientific research is very limited at this point. We were unable to review any specific studies on sauna blankets, but as more studies look at the benefits of dry saunas more broadly, it is reasonable to assume that this research will extend (at least to some extent) to sauna blankets.
“While there is no direct scientific research into sauna blankets given their relatively short history, many people see them as a convenient way to enjoy the potential benefits identified in studies of infrared saunas and heat therapy in general,” explains Jane Witt, a sauna expert and specialist in salt water sauna heat therapy. “Sauna blankets differ from traditional and infrared saunas in terms of heat intensity, coverage and overall experience, so the effects may not be as pronounced. However, they can still provide the same benefits as traditional saunas.”
While we don’t usually discuss the term in the context of fad diets here at MC UK, “detoxing” in the scientific sense simply means removing toxins from the body. And that’s the main benefit of using a sauna. Studies like this one, published in the Journal of Environmental and Public Health, suggest there may be a link between sweating and the release of toxins, but even experts say the research is limited.
“It’s important to note that the liver is primarily responsible for detoxifying the body,” advises personal trainer and sauna blanket expert Michael Baach. “However, the increased sweating caused by sauna use can speed up this process.”
There is evidence that sauna heat can improve circulation and increase heart rate, thereby supporting cardiovascular health, Vetter says.
Studies like this one, published in the American Journal of Medicine, show that saunas can help lower blood pressure, reduce congestion in the lungs, and make breathing easier, which can help blood circulate more efficiently. Witt suggests that sauna blankets, while less intense, can provide a similar, albeit gentler, effect.
There’s good news for all athletes and active recreation enthusiasts: A study published in the journal Biology of Exercise suggests that infrared saunas can help relieve muscle soreness and stiffness after exercise, as well as reduce perceived pain levels. If delayed-onset muscle soreness is a problem for you, could this be the perfect recovery tool?
All of the brands we looked at touted the calorie-burning benefits of sauna blankets, although this could be because people like them (rightly or wrongly, weight loss is a major selling point).
However, studies like this one published in Scientific World show that there is a link between increased body temperature, sweating and calorie burning.
“Traditional saunas have been shown to increase heart rate and energy expenditure as the body tries to cool down,” says Vetter. “While sauna blankets produce less heat, they can still help provide a small but significant boost to metabolism and a modest increase in calorie expenditure.”
But it’s important to note that any weight changes are likely due to fluid loss — meaning that once you rehydrate, the weight will “come back.” “Some people use sauna blankets to lose weight, but the effect is short-lived,” Baach notes. “Once you rehydrate, you gain the weight back.”
There’s no denying that a sauna can help relieve stress, whether you’re relaxing at a spa or just curled up in a blanket at home.
“Both traditional and infrared saunas have been shown to help relieve stress, release endorphins, and improve mood, thereby promoting relaxation,” agrees Witt. “In addition, sauna blankets have a lower temperature, making them more comfortable for those who cannot tolerate the high temperatures of a traditional sauna, and the lower temperature allows for longer, more relaxing sauna sessions.”
Some studies, such as this one published in the Journal of the American Medical Association, suggest that heat exposure may relieve depression in a safe, non-drug way, and there is anecdotal evidence that heat is generally a calming and pleasant sensation.
So, are the potential benefits worth buying a home sauna blanket? The jury is still out, but if you are a sauna enthusiast, a sauna blanket is certainly a more comfortable and affordable option.
Baach agrees: “If restoration, relaxation, or a quick sweat sound appealing to you and you don’t have space for a traditional sauna, consider a blanket sauna.”
Ask anyone who knows me and they’ll tell you that I hate feeling cold. So when I had the chance to try the HigherDOSE Sauna Blanket, I jumped at it. I’ve always been a fan of weighted blankets and was curious to see if an insulated version could improve on those great heat-retaining properties.
It all started out well. When the blanket arrived, I was pleasantly surprised by how compact the box was. Considering the blanket is much shorter than me when unfolded, it’s pretty easy to fold for storage. Better yet, it’s super easy to set up: just unfold the blanket, plug the connector into the bottom, and choose your desired temperature (I started with 4 out of 8 degrees).
It took about ten minutes to warm up, but I made the most of that time by carefully reading the safety instructions and changing into more appropriate clothing. The manufacturer recommends wearing long sleeves and long pants to avoid overheating or burning, but I found that my arms were kept under the blanket while using it.
So far so simple – my only complaint is that I would like to have some kind of notification when the blanket reaches the set temperature. But that didn’t happen, I just jumped in the water after ten minutes and hoped for the best.
Once inside, things were as calm as I had hoped. Before entering, I picked up a book, hoping to read for a bit. I needn’t have worried, as I quickly (and alarmingly) fell asleep. Yes, those relaxation benefits are real.
Luckily, I woke up after about half an hour (the literature says you can stay there for an hour, but half an hour seemed long enough) and I didn’t feel like I was sweating much. I had to practically crawl out from under the covers to get out. But I wasn’t sweating and I could definitely have tried a higher temperature.
Over the rest of the week, I took a few 30-minute naps, but was careful to keep my sleep intensity at a moderate level of six. Important tip: if you want to really feel the benefits of using the blanket, try to use it early in the day to help keep you awake. I was thinking of using it in the morning to see if I could stay awake, but circumstances dictated that I’ll have to do it at night.
By this point, I had the Ultimate Sauna Blanket fully and perfectly set up (for reference, it comes with pillows, dim lighting, and even candles and spa music to maximize the zen vibe) and had gotten used to rolling it out and putting it away. It was a bit of a pain to unroll and use, though. Still, that’s a minor gripe because once I zipped it up, I felt so relaxed and it was well worth the few minutes of my time.
Have I noticed any benefits? From a mental health perspective, there are definitely benefits. I find myself looking forward to a few minutes of quiet on days when I know I’ll be getting under the covers, giving me an excuse to enjoy some much-needed, but rarely granted, space.
As for the physical benefits, it’s honestly hard to say. I never weigh myself (I don’t even own a scale), so I can’t say whether I’ve lost weight or not, and I can’t judge the number of calories burned. In any case, that’s not my goal.
In terms of muscle soreness and recovery, I found that whenever I took it easy during workouts, my back would hurt at first (which I took as a good sign), but then the pain would subside and I would feel lighter and more relaxed, both physically and mentally.
Unfortunately, I had to return the blanket after the trial period ended, but it did make me question whether it was worth the investment. Overall, I think I’ll stick with traditional saunas on my (albeit rare) spa visits, as I find that I lose interest in blankets pretty quickly, but that’s more my fault than the equipment’s.
Overall, I enjoyed using this blanket and if you are into saunas, I would definitely consider purchasing one, financially speaking. I appreciate it.
Gwyneth swears by the HigherDOSE Sauna Blanket, which is a significant investment, but as you can read above, it’s a great option if you’re looking for a (more) smart way to reap the benefits of heat therapy. As one of the more expensive options, it comes with a number of extra accessories, as well as how-to videos and tutorials, as well as safety certifications and certifications. We can guarantee that it’s easy to use, comfortable, and easy to store.
Promising to help you detoxify, sleep better and boost your immune system, the LifePro Sauna Blanket is an affordable wellness trend.
Looking for a more portable option? Try this infrared heating belt that you can wrap around your stomach, legs, arms—basically anywhere you need relief.
Although there are no contraindications regarding the frequency of use, experts recommend listening to your body and gradually increasing the time and temperature.
“I recommend that those new to using a sauna blanket start with lower temperatures and shorter session lengths, then gradually increase as their tolerance to the heat improves,” says Witt. “They can be used daily, but ideally three to four times a week for 30 to 45 minutes at a time. I wouldn’t recommend using them for more than 50 minutes at a time.”
Anna Bartter is a freelance journalist who writes about women’s health, fitness and lifestyle for publications including Stylist, Metro and Psychologies.
She is always looking for fun and practical ways to get the most out of exercise and is passionate about promoting exercise to improve everyone’s physical and mental health.
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