Millions of Finns can’t be wrong, can they? Our Scandinavian friends have long made regular use of saunas after exercise, and a number of longitudinal studies have shown that long-term repetition of those sweat sessions has positive health effects, including improved heart health, relief of chronic pain, easing of everyday aches and possibly even improved sleep.
For those of us who don’t have the space or money to install a home sauna or join a club with access to one, technologists have provided a relatively affordable, portable, easy-to-use alternative: the infrared sauna blanket.
“These blankets cause your core body temperature to go up, which increases heart rate and blood flow and impacts your cardiorespiratory and endocrine systems,” says Dr. Rachelle Acitelli Reed, who holds a Ph.D. in sports medicine and serves as the head of science research at Therabody. “Using one is similar to taking a brisk walk.”
What is an infrared sauna blanket?
Although they’re called sauna blankets, they’re basically insulated sleeping bags with a built-in heating system, a controller that varies the heat level and, ideally, a shut-off timer. But that doesn’t mean they’re all created equal.
When buying, you want to seek out a blanket that offers a range of temperatures or wavelengths, from near to far infrared; comfortable, durable material that’s easy to clean, since you will get sweaty in it; an easy-to-use controller that offers a range of temperatures; an automatic turn-off timer in case you fall asleep while using it; and possibly something that is lightweight and easy to store.
“I recommend looking for something that’s third-party tested to verify any claims,” Reed says.
How infrared sauna blankets work
The infrared scale sits between the visible light spectrum and microwave energy, meaning that it produces relatively low-energy light that shouldn’t damage cells but creates a heating sensation on your body. At the same time, “infrared” refers to a range in wavelengths from near to medium to far, with the far wavelength penetrating the deepest and therefore producing the greatest warming effect.
“The exact mechanism that causes benefits is not fully known,” says Dr. Alexander Shustorovich, a doctor of osteopathic medicine and pain management expert with the Hackensack Meridian Health Group in New Jersey. “But they’re good for all sorts of pain, from joint pain to sports injuries to fibromyalgia.”
When your body heats up, it causes your heart rate to increase and blood vessels to dilate, accelerating blood flow. That circulation boost creates at least part of the health benefits, but the infrared light also increases nitrous oxide production, reduces reactive oxidants in the body and opens calcium channels, causing a cytokine cascade that generates cell renewal. “We can’t say it causes healing,” Shustorovich says, “but it speeds up healing by initiating cell repair sooner than it might have on its own.”
Before slipping into a sauna blanket, both Reed and Shustorovich recommend speaking with your doctor, using the blanket two to four times a week, starting at a low temperature for a short duration and working your way up and hydrating before and after use.
“It’s more about the short burst,” Shustorovich says. “Maybe 15 to 20 minutes. You don’t need to sit in there for an hour.”
Most of all, Reed says, “Keep your expectations reasonable. It’s not a silver bullet or a substitute for exercise and good nutrition. It’s just another tool in your tool belt to promote good health.”
Best infrared sauna blankets
Most sauna blankets emit electro-magnetic fields, aka radiation, as do light bulbs, microwaves, cell phones and X-rays. Low dose exposure is thought to cause no long-term damage, but the effects of exposure can add up over time, so any chance to avoid it seems wise. In fact, the Environmental Protection Agency suggests doing so. “Radiation can damage cells,” Reed says, “so it’s best to use a blanket that’s in the non-ionizing range.”
That reasoning pushed the Heat Healer to the top of our list. It uses a carbon-fiber element to heat 96 jade and tourmaline stones, which emit non-ionizing heat with zero electromagnetic field. It’s third-party tested and ranges in temperature from 76 degrees to 176 degrees Fahrenheit. It’s also larger than most of the other options, making it a good fit for taller and wider people, but it still packs into a carrying case. It even comes with a cushion for your head and neck.
Another option with an electromagnetic-field-blocking carbon-fiber heating element, the HeatPod offers a temperature range between 86 degrees and 176 degrees Fahrenheit and has a timer that adjusts between five and 60 minutes in convenient five-minute intervals. It’s made of thick vegan leather that cleans up well and has a smooth zipper that makes it easy to get in and out. It has a built-in cotton liner, but there’s also an additional towel insert that makes the blanket more comfortable and easily pops out so it can go in the wash. The whole package rolls up into an included canvas bag for storage.
This full-function blanket weighs in at 8 pounds and under $150 at the current sale price. For that, you get a little extra space (76 inches long), a temperature range from 95 degrees to 176 degrees Fahrenheit and sleeves for arms-free movement. An automatic shut-off kicks in if it gets too hot, and a timer controls the length of the session. Oxford cloth offers a degree of comfort, and waterproof materials make it easy to clean with a simple wipe-down. It doesn’t feel as substantial and snuggly as some of the higher-cost options, but it has everything you need to get the same benefits.
The HigherDose comes with a higher price, but the cost brings comfort. A thick faux leather body includes multiple layers for a soft, plush feel — especially with the additional towel insert. The heating element emits a low electromagnetic field, and there’s an embedded crystal element for additional vibes if not extra “healing.” It has an easy-to-use control system and a 60-minute shut-off timer, but its maximum temperature is only 158 degrees Fahrenheit, so it may not be the best choice for those who like to get fully toasted.
One of several good choices in the Lifepro line, the RejuvaWrap X is the premium model. It’s straightforward and easy to use but has heavier weight materials, a sturdy zipper, more settings and convenient zip-open armholes, which make it easier to read or use a phone while getting your sweat on. At the same time, it doesn’t skimp on features, with temperature settings between 77 degrees and 176 degrees Fahrenheit, a timer that adjusts between 30 and 60 minutes, an insert towel and five foil wraps.
A top temp of 176 degrees Fahrenheit seems to be a standard among most sauna blankets, but the Reviiv goes a step further, offering a high temperature of 185 degrees Fahrenheit for those who really like to feel the heat. If you don’t want to go that high, the Reviiv adjusts between 85 degrees Fahrenheit and its top end in one-degree increments, offering an extreme level of precision and choice. A thick vegan leather exterior, a layer of cotton padding and an additional waffle-pattern cotton insert provide a cushy yet sturdy feel. It’s a little shorter than many other blankets (70 inches), but it has an electromagnetic field blocker that reduces exposure and a timer system to ensure you don’t overcook.