Your questions about infrared sauna blankets answered
Which is the best infrared sauna blanket?
Of all the portable saunas I’ve tried, my favourite has to be the Heat Healer – it offers the most for your money and a great user experience. A close second is the Higher Dose, and this remains one of my favourite wellness brands across the board.
What are the benefits of an infrared sauna blanket?
Heat can be used to boost mood, relax and repair muscles and provide an eminently soothing experience away from the world’s demands. However, there’s a key difference between a traditional sauna, which uses hot steam to heat the air around you, and an infrared sauna, which heats the body itself using infrared lightwaves.
An infrared sauna is cooler than a traditional sauna, but it will still make you sweat. Many people enjoy this aspect as they believe sweating helps to reset the body by flushing out toxins; however, there is limited evidence to support this theory. “Regular use may reduce overall toxic burden, although exact clearance levels vary”, explains Dr Harpal Bains, Longevity Doctor and Medical Director at Harpal Clinic. “Infrared heat increases circulation and stimulates sweat glands, which may help release stored toxins like heavy metals (lead, mercury, arsenic), BPA and phthalates.”
Generally, heat helps with improving circulation and cardiovascular function, reducing inflammation, promoting healthy cell turnover and supporting recovery. “Key benefits are pain relief, recovery from musculoskeletal injuries, stress reduction, and improved skin health. Unlike traditional saunas, infrared allows you to sweat more deeply at lower heat, which can be gentler and more accessible for some people,” says Dr Bains.
At the least, using a sauna feels incredibly pleasant and relaxing, which is certainly no bad thing, particularly if you suffer from high stress and inflammation levels or you’re recovering from an injury.
Some people opt to pair heat therapy with cold water therapy, slipping into their sauna blanket and chasing it with an ice bath to get the blood pumping. This use of both hot and cold is known as contrast therapy, and when paired with controlled breathing, some say the combination can elicit a euphoric and hyper-focused state.
Whether you love the extremes of warmth and cold or simply want to enjoy the benefits that infrared can offer, sauna blankets will help you to channel the powers of heat therapy without leaving the house. So forget that expensive health club membership and keep scrolling for my pick of the best.
What’s the difference between a sauna blanket and sauna?
Dr Bains explains that the main difference lies in heat distribution and intensity. “Sauna cabins provide full-body (including the head) and evenly dispersed infrared exposure, while blankets are more localised and may not raise core temperature as effectively.”
“However, blankets can be a convenient and cost-effective option for home use especially if used consistently.”
How many times a week should you use an infrared sauna blanket?
It is generally recommended to use a sauna blanket three to four times a week for best results. At first, start out with a low temperature for 10-15 minutes while your body gets used to the sensation of heat therapy. Then work up to around 35-40 minutes each time you use the blanket.
There’s no limit to how much you can use an infrared sauna, just remember to hydrate well afterwards to replenish the liquid and minerals you will have lost by sweating.
“Infrared sauna isn’t just about sweat, it’s about cellular recovery, circulation and stress recalibration. When used correctly, it can be a powerful adjunct to longevity and healing protocols,” says Dr Bains. “It’s important to listen to your body, start slow and stay well hydrated. People with certain health conditions, such as cardiovascular disease, low blood pressure or heat sensitivity, should consult a clinician first.”
How I tested infrared sauna blankets
During the testing process, I judged each device based on a series of criteria, including:
- Prep time: Sometimes you just want to jump into your sauna blanket and sweat off the stress of the day, so in some cases, waiting up to 20 minutes for a blanket to heat up wasn’t ideal. I judged each on this waiting time.
- Maximum temperature: As each blanket reached a slightly different temperature, I took notes on how quickly it reached its top setting, before dialling it down for comfort, when needed.
- Comfort: I also took into account how easy each blanket was to use, in terms of getting in and out, zips versus velcro, spaciousness, weight and flexibility. Other design elements (where appropriate) were also considered when curating my list of the best models on the market.
- Controls: I judged each model on how easy it was to reach the controls, how intuitive the control panel was and how many settings and features were on offer.
- Extras: Some blankets came with a carry bag, pillow, cotton insert and in some cases, added layers of crystals, LED settings and more. This was factored in when making my decision on which was the best overall.
- Price: I judged each blanket on value for money, too. These wellness gadgets aren’t cheap but do offer an exceptional home experience so I weighed up every feature against the overall price.
- Cleaning: I also took cleaning into account, judging each device on how easy it was to wipe down after use. You do get sweaty in these blankets, after all.
Why you can trust IndyBest reviews
Emilie Lavinia is The Independent’s fitness and wellbeing editor. She’s been testing wellbeing products for more than a decade and knows how to spot a quality investment from a flash in the pan. She’s somewhat of a sauna expert and has been using sauna blankets for many years, speaking with brand founders and experts, digging into the science behind heat therapy and contrast therapy and assessing which products are worth the spend. Emilie reviews and reports on wellbeing products, protocols and trends exclusively for The Independent.
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