Are sauna blankets worth it? An honest guide
By the Find My Sauna team·
Updated ·
7 min read
A sauna blanket promises the benefits of an infrared sauna for a fraction of the price, folded away in a cupboard. It's a tempting idea. Here's how they work, what they're like to use, and whether one makes sense for you.
The short answer
A sauna blanket is a heated sleeping bag lined with infrared heating elements. It will make you hot and very sweaty, and many people find it relaxing. It isn't the same as sitting in a sauna: your head stays out, you lie still in a sealed bag, and there's no research on blankets themselves. If you mainly want to sweat and unwind at home on a budget, it can be worth it. If you want the experience or the health research of a real sauna, put the money towards regular sauna visits instead.
What a sauna blanket is
Picture a padded sleeping bag with a zip, connected by a cable to a control box. Inside are flat heating elements that give off far-infrared heat, the same kind used in most infrared sauna cabins. You lie inside it with your head and neck sticking out, set the temperature on the control box and stay for 20–60 minutes.
Most blankets let you set the heat anywhere from warm to very hot. Because the bag is closed around your body, the heat and moisture stay trapped against your skin, so you sweat a lot even at moderate settings.
What it is like to use
The first ten minutes are pleasant, like lying under a heavy duvet in front of a heater. Then you start to sweat, and keep sweating. Most people wear long, loose cotton clothes inside the blanket, as the sweat soaks into them rather than pooling on the lining. You'll want a towel underneath and a glass of water within reach.
You can watch something or listen to music, but you can't do much with your hands. Getting out can be a slightly damp, awkward process, and the blanket needs wiping down every time.
Blanket vs real sauna
| Sauna blanket | Sauna (traditional or infrared) | |
|---|---|---|
| Cost | A few hundred in most currencies, once | A session fee each time, or thousands for a home sauna |
| Space | Folds into a cupboard | A room, cabin or garden |
| Your head | Outside, in room air | Inside the heat, breathing warm air |
| Moving | Lying still in a bag | Sit, stretch, step out to cool down |
| Cooling down | Unzip and shower | Cold shower or plunge between rounds |
| Research | Almost none on blankets | Decades for traditional saunas, smaller trials for infrared |
| Social | On your own | Often shared, which many people enjoy |
Do the benefits carry over?
Partly, maybe. A blanket raises your body temperature and heart rate and makes you sweat, which are the same basic responses a sauna triggers. So some of the effects, like relaxation and feeling looser after exercise, are likely to be similar.
But the long-term health findings people quote for saunas come from studies of traditional Finnish saunas, used several times a week for years. Infrared cabins have only been tested in small trials, and blankets haven't really been studied at all. Our guides to infrared sauna benefits and sauna benefits explain what's known.
And as with any sauna, the weight you lose in a session is water. It's back as soon as you drink. More in does a sauna help you lose weight?
Pros
- Much cheaper than a home sauna, and cheaper than a few months of studio sessions.
- Takes up almost no space and works in a small flat.
- Plugs into a normal socket. No installation.
- You can use it whenever you like, without booking.
- Your head stays cool, which some people find easier than a hot cabin.
Cons
- Lying in a sealed bag can feel claustrophobic.
- Cleaning is a chore. Sweat soaks into clothes and the lining needs wiping after every use.
- No cold plunge or fresh air between rounds, which is half the point of a sauna for many people.
- Cheap blankets vary a lot in build quality, and the heating elements can wear out.
- It's easy to doze off and overheat. Set a timer.
If you decide to buy one
- Try infrared first. A couple of sessions at a local studio will tell you whether you like the heat.
- Check the safety marks. Look for proper electrical certification for your country and an automatic shut-off timer.
- Check the inside. A wipe-clean, waterproof lining makes life much easier.
- Size matters. Taller people should check the length so the blanket closes properly at the neck.
- Ignore the big claims. "Burn 600 calories" and "detox" are marketing, not research.
Who should not use one
Don't use a sauna blanket if you're pregnant, have a heart condition, low blood pressure or a skin condition aggravated by heat, or if you've been drinking. Check with your doctor if you take medicine that affects blood pressure or sweating. Never fall asleep in one, and stop if you feel dizzy, sick or have a headache.
This guide is general information, not medical advice.
Try infrared before you buy
Find My Sauna lists 629 places with an infrared sauna. These cities have the most:
FLOAT STL Maryland Heights
St. Louis · Infrared rooms
AURA Sauna Studio Strip District
Pittsburgh · Infrared studio
Holiday Salon & Bathhouse
Nashville · Bathhouse
Frequently asked questions
Do sauna blankets actually work?
They heat you up and make you sweat, like a sauna does. Whether they bring the same health benefits is unknown, because blankets have barely been studied.
How long should you stay in a sauna blanket?
Start with 15–20 minutes at a low setting. Many people build up to 30–45 minutes. Set a timer so you do not fall asleep.
What do you wear in a sauna blanket?
Loose, long cotton clothes that soak up sweat, such as an old long-sleeved top and leggings or joggers.
Is a sauna blanket better than an infrared sauna?
An infrared cabin is more comfortable and better studied. A blanket is cheaper and takes up less space.
Can a sauna blanket help you lose weight?
Only water weight, which returns when you drink. It will not burn a meaningful amount of fat.
