So Many Wellness Experts Are Using Sauna Blankets—I Was Skeptical, so I Tried It

I take wellness trends with a grain of salt. Call me discerning or just negative, but so many of them are overhyped and underdeliver on their promises. Yet I still scroll through Instagram and TikTok in an attempt to stay up to speed on what's popular. Blame it on my FOMO.

That's what I was doing a few weeks ago when I came across an influencer who was using a sauna blanket—yes, a sauna blanket. It looked a little bit like a black sleeping bag. The influencer climbed inside of it while rattling off all the purported benefits of an at-home sweat session. She claimed it could help lower inflammation, detox the body, and even aid in muscle recovery. I was intrigued, but I wasn't sold, so I mentally filed it away to come back to later. Except, I didn't have to. Soon, I came across another video featuring a sauna blanket and then another. After the third one, I decided it was time to learn more. I reached out to the experts and even went as far as to try one out for myself. Ahead, learn everything you need to know about this wellness trend, including my personal experience with it. 

This is the exact sauna blanket I saw the influencer use, and it's the same one I tried. Yes, it's expensive, but rightfully so. After all, it's supposed to offer the same benefits of a traditional infrared sauna—with no gym membership or home renovation necessary. Take it from Katie Kaps and Lauren Berlingeri, co-founders and co-CEOs of HigherDose: "Sauna blankets took off because of their portability to bring a spa experience into your home and with you while traveling. Most consumers can't afford to install a full-size sauna in their homes, so sauna blankets are a fantastic accessible solution to help the masses stay committed to a consistent wellness routine."

The blanket has multiple layers. The first is the polyurethane leather case. This is the black outer material that makes it look a little bit like a sleeping bag. Inside, there's an infrared heat core to raise the body's internal temperature. There's also a layer of charcoal, clay, and magnetic material to detox the body even further while balancing heat and improving circulation. 

All in all, the brand claims the sauna blanket has myriad benefits. "Infrared heat elevates the body's core temperature to support detoxification, deep relaxation, glowing skin, and circulation. The benefits are holistic to overall longevity when used frequently," Kaps and Berlingeri say. 

Board-certified multispecialty physician Azza Halim, MD, says the benefits of infrared heat are legit. "Infrared saunas operate at a lower temperature than traditional saunas yet still provide therapeutic benefits," she says. "Benefits include heart health by decreasing blood pressure and mimicking exercise, relaxation, pain relief of sore muscles, improved sleep cycle, as well as decreased oxidative stress and decreased inflammation—thereby boosting the immune system and overall detoxification via sweating." As if that's not enough, Halim adds that it's great for the skin, which explains my post-sweat glow. (More on that in a minute.) 

The first time I tried it, I read the instruction manual cover to cover to make sure I was doing everything right. After all, if I was going to test it, I had to give it a fair shot. I decided to try it in the late afternoon after working out. That's because Kaps and Berlingeri say there's no "right" time to use it, whether morning or night. "There's merit to using the blanket at both times of day, depending on your own routine and preference," they say. "Many opt to use the blanket during the evening because you'll likely sweat a ton and need to shower afterward. The deep sense of calm you feel after a sauna blanket sesh is also perfect for preparing to sleep."

The brand recommends wearing long sleeves, full-length pants, and socks. The sauna blanket gets hot, and you want to protect your skin. Also, it's better to sweat into washable clothing than it is to sweat directly into the blanket, even though it's fairly easy to wipe down after each use.

If you don't want to have to wear the fashion equivalent of long johns every time you use the sauna blanket, the brand offers an insert, which I think is well worth the money. If you have it, you can go into the sauna blanket naked. The insert is machine washable.

The next step was to roll the blanket out on a heat-resistant surface. I was worried about rolling it out over my new rug, so I put my yoga mat down first and laid the sauna blanket on that. Then I made sure the plug was inserted into the blanket and the wall outlet.

For the first sweat session, the brand recommends starting off with a lower setting and then increasing the temperature over time. There are eight settings (with eight being the hottest), so I went with four, which felt like a good midrange temperature for my first use. I simply dialed it up to four, let it sit for 10 minutes to warm up thoroughly, then zipped myself in. 

I started off with a 15-minute session and planned to increase my time spent inside the sauna blanket with each use. It flew by, and honestly, I didn't get that sweaty. The next time I used it, I dialed it up to six. That was better for me, but I'm still glad I started off slow. 

After a relaxing 15 minutes, I unzipped the sauna blanket completely, turned it off, and let it cool down. Immediately after, I felt calm, and my normally tense shoulder muscles were lighter and looser. Plus, my skin had a slight flush, which made it look bright and youthful. 

Since that first time using the sauna blanket, I've gone back to it almost every other day for two weeks, and I've had a similar experience each time. It relaxes my mind, it soothes my muscles, and it gives my skin a nice flush. I haven't noticed anything major in terms of detoxification, but it sure feels nice to use, and it reminds me to engage in consistent self-care. I have to say it—this wellness trend isn't overhyped and doesn't underdeliver. It does exactly what it says it will, and for that, I love it.

Now, is it worth almost $700? The answer to that question is going to depend on each person that uses it. If you absolutely love sitting in a sauna but don't have easy access to one, then I say yes. If it's not all that important to you or it's not something you care to do regularly, then probably not. 

The last step is to turn off the sauna blanket, unplug it, and open it up so it can cool down completely. I left mine open like this for about 30 minutes before folding it up and packing it away in my closet. It's surprisingly portable. 

By the way, the experts say it's safe for consistent use as long as you take it slow and have no underlying medical conditions. "As with any device or treatment, it is best to test out in increments regarding temp and duration," Halim says. "Always make sure the temperature is comfortable to avoid overheating, dehydration, or burns. Therefore, one should not fall asleep or use for a prolonged time."

The founders of HigherDose recommend 30- to 50-minute sessions once you're comfortable and experienced, and the sauna blanket will turn off after 60 minutes. "If you're pregnant or have an existing heart condition, we do not recommend using the blanket unless consulting with your doctor first," they say.

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