Sauna Blanket or Infrared Sauna: What’s the Difference?
What Are Sauna Blankets and Infrared Saunas?
Sauna blankets and infrared saunas both use infrared heat to warm the body, but they work in different ways.
A sauna blanket looks like a heated sleeping bag that wraps around your body, while an infrared sauna is a small room or cabin that you sit inside.
Both use infrared light to heat your body directly, raising your core temperature and making you sweat.
A study found that, infrared heat from sauna blankets and infrared saunas helps the body expel toxins and heavy metals through sweat.
Interestingly, the study found that the concentration of toxic elements in sweat was higher in females than in males.
This suggests that sweat therapy can be especially effective for detoxification.
To get the most out of this, staying hydrated and eating nutrient-rich meals is important, as it supports the detox process and overall health.
Sauna blankets usually heat up to 80–85°C (176–185°F), while infrared saunas can reach around 65–75°C (149–167°F).
While they offer similar benefits like detoxification, muscle recovery, and relaxation, infrared saunas provide deeper, more intense heat, making them more effective.
How Do They Work?
A sauna blanket wraps around your body and uses infrared technology to warm you directly, much like the sun's rays heating your skin.
An infrared sauna heats your body directly without warming the air around you, providing a more tolerable experience for users,” says Dr. Brent A. Bauer, a Mayo Clinic integrative medicine doctor.
“This direct heat method can be especially beneficial for those who find the intense heat of traditional saunas overwhelming.
” Dr. Michael Ruscio explains, "A new technology that brings this infrared light closer to your body in the form of a blanket. It’s shaped almost like a sleeping bag.
" This unique design allows for a more focused, personal experience with infrared heat, helping to increase circulation, promote relaxation, and enhance detoxification.
Both rely on far-infrared light to penetrate deep into the skin, raising your core temperature and promoting sweating. The heat distribution also varies.
Sauna blankets focus warmth on areas in direct contact with the material, while infrared saunas provide a more even and surrounding heat experience.
According to a study, infrared heat from sauna blankets and infrared saunas can promote muscle recovery and ease joint pain.
The heat penetrates deep into the skin, enhancing circulation and soothing sore muscles.
This makes both types of heat therapy effective for muscle relaxation. However, infrared saunas may offer a more intense therapeutic effect due to their deeper heat penetration.
Studies have shown that, infrared saunas have been shown to help lower blood pressure, reduce chronic pain, and improve heart health.
These benefits come from infrared heat, which penetrates deep into the skin, stimulating blood flow and relieving tension.
Sauna blankets offer similar benefits but with less intense heat penetration, making infrared saunas a more powerful choice for those seeking therapeutic effects.
If you’re looking to relieve muscle tension, both options can work wonders, but infrared saunas provide a more powerful treatment.
Can a Sauna Blanket Offer the Same Benefits as an Infrared Sauna?
When it comes to health benefits, sauna blankets and infrared saunas offer some similarities but also key differences.
While both help with detoxification, infrared saunas penetrate deeper into the skin, enhancing the detox process more effectively than a sauna blanket.
In terms of weight loss, infrared saunas tend to be more efficient due to their higher temperature and deeper heat.
However, sauna blankets still aid in burning calories and boosting metabolism, though not to the same extent.
Staying hydrated and well-nourished is key to maximizing these benefits. "Ensure you're adequately hydrated with mineral-rich water before, during, and after your session," says Dr. Leada Malek, a board-certified sports physical therapist.
"Also, consume nutrient-dense meals on the day of your sauna use." Proper hydration supports detoxification, while good nutrition helps maintain energy levels, making your sauna session more effective.
We don’t have direct comparisons between sauna blankets and infrared saunas, but if the blanket can reach similar heat levels, it should provide many of the same benefits in a more compact, affordable, and convenient package," says Dr. Yana Delkhah, a medical director specializing in trauma, emergency medicine, and critical care.
Infrared saunas have also been studied for their impact on heart health and chronic pain.
"Research supports the use of far-infrared saunas for lowering blood pressure, easing chronic pain, and even reducing the risk of congestive heart failure," says Dr. Richard Beever, a clinical assistant professor of family medicine.
While sauna blankets provide some of these benefits, their heat exposure is not as deep or intense, making infrared saunas more effective for therapeutic use.
When it comes to muscle recovery, both are beneficial, but infrared saunas provide a more intense therapeutic effect.
As for skin benefits, infrared saunas promote better circulation, making them more effective.
While a sauna blanket can enhance relaxation, it doesn't quite match the full metabolic and muscle recovery benefits that an infrared sauna provides.
Key Advantages of Choosing a Sauna Blanket
Simple & Convenient to Use
A sauna blanket is incredibly easy to use. Setting it up takes only a few minutes—simply unfold it, plug it in, and adjust the settings.
It’s perfect for beginners who might find traditional saunas intimidating. Dr. Lana Butner, a board-certified naturopathic doctor and licensed acupuncturist, says, "I think sauna blankets are a fantastic alternative to full-body saunas.
But I always tell people it's not a competition to see how long you can stay inside. Start with 10 to 15 minutes and see how you feel."
You can enjoy your sauna session at home, or even take it with you when traveling, thanks to its compact design.
It’s portable and lightweight, making it a breeze to store. Cleaning is simple too, as most sauna blankets just need a quick wipe-down after use.
Budget-Friendly Sauna Alternative
One of the biggest benefits of a sauna blanket is how affordable it is. According to Very well Fit, you can expect to spend anywhere from about $150 to over $700 on a high-quality infrared sauna blanket.
Sauna blankets are a fraction of the price of a traditional sauna, so they’re ideal if you're looking for a more budget-friendly way to enjoy the benefits of heat therapy.
"Infrared sauna blankets offer the benefits of infrared saunas, including improved circulation and reduced inflammation, in a more affordable and space-saving form," says Dr. Darshan Shah, a health and longevity specialist.
They’re also much cheaper to maintain since they use less energy. You’ll save money in the long run, especially if you use it regularly instead of paying for sauna sessions.
Overall, a sauna blanket is a cost-effective investment for anyone looking to enhance their wellness routine without breaking the bank.
Helps with Detox & Cleansing
Sauna blankets can aid your body’s natural detox process by sweating out toxins.
The heat from the infrared technology promotes sweating, helping to flush impurities from the skin and improve overall skin health.
Compared to other detox methods, sauna blankets offer a deeper level of heat penetration.
The infrared heat in the blanket targets the body at a cellular level, making it an effective tool for those on a cleanse or fast.
Supports Weight Loss
Using a sauna blanket can help with weight loss, but it’s not a magic solution. The heat increases your heart rate, which can help burn calories, similar to moderate exercise.
Regular use can even give your metabolism a little boost. While it may not specifically target fat loss, the increased circulation and sweating help your body release excess water weight.
Reduces Stress & Promotes Relaxation
Sauna blankets are great for unwinding after a hectic day. The warmth and infrared heat have a calming effect, helping to lower cortisol levels—the stress hormone.
As you relax in the blanket, muscle tension melts away, easing any discomfort you might feel from a stressful day.
The soothing heat promotes relaxation, improving your mood and overall sense of well-being.
In addition to muscle recovery, using sauna blankets and infrared saunas can also significantly benefit sleep quality.
According to a study on sauna bathing, the heat exposure helps promote deeper sleep.
After a sauna session, deep sleep increased by up to 70% within the first two hours and 45% over six hours.
This sleep improvement, paired with reduced wakefulness, highlights how sauna therapy can aid in full-body recovery, not just physically but also mentally.
If you're looking to unwind and improve your sleep, both sauna blankets and infrared saunas offer effective solutions.
Boosts Circulation & Blood Flow
The infrared heat in sauna blankets enhances circulation by increasing blood flow to the skin and muscles.
This boost in circulation helps your body deliver oxygen and nutrients more efficiently, aiding in muscle recovery and improving overall health.
Studies show that your pulse rate can jump by 30% or more during these sessions, nearly doubling the amount of blood your heart pumps each minute.
This increased circulation helps deliver more nutrients to your muscles and skin, improving recovery and overall health.
Enhances Skin Health
Sauna blankets can do wonders for your skin. The sweating they induce helps open up pores, removing impurities and promoting a healthy glow.
Many people notice improvements in their complexion, such as fewer breakouts and reduced acne.
The heat also encourages collagen production, which can reduce wrinkles and tighten skin.
Eases Muscle & Joint Pain
Infrared sauna blankets can be incredibly helpful in easing muscle and joint pain.
The heat penetrates deep into muscles and joints, helping to reduce inflammation and increase flexibility.
Whether you're dealing with muscle soreness after exercise or joint stiffness from conditions like arthritis, the soothing warmth can provide relief.
For those suffering from sciatica or other forms of chronic pain, regular sessions in a sauna blanket can alleviate discomfort and help speed up muscle recovery.
Portable & Energy-Efficient
One of the standout features of sauna blankets is how portable and energy-efficient they are.
Unlike a traditional sauna, which requires a permanent installation, a sauna blanket can be folded up and stored in a closet.
It uses far less energy, making it an eco-friendly option for those conscious of their electricity consumption.
Customizable Heat Settings
Sauna blankets come with adjustable heat settings, giving you full control over your experience.
You can select your preferred temperature to make the session as comfortable as possible.
This customizable feature allows you to tailor the intensity of the heat depending on your needs, whether you’re looking for a gentle session or a more intense detoxifying experience.
Key Advantages of Choosing an Infrared Sauna
Deep, Soothing Heat for Relaxation
Infrared heat is incredibly effective at promoting relaxation. It penetrates deep into the body, helping muscles loosen up and unwind.
This deep heat reduces tension, improving circulation and making your body feel more at ease.
It’s also beneficial for chronic pain sufferers, as it targets stiff muscles and joint discomfort.
More Powerful Detox Benefits
Infrared saunas are more effective for detoxification than traditional saunas. They operate at a lower temperature but penetrate deeper into the body, encouraging sweat to release toxins from the inside out.
This process helps eliminate heavy metals and environmental toxins, which traditional saunas can’t always reach.
Infrared detox also promotes healthier, clearer skin by ridding the body of impurities.
Improves Circulation & Heart Health
Infrared sauna therapy is known to boost circulation by improving blood flow throughout the body.
As the infrared heat penetrates the skin, it stimulates blood vessels, helping blood to circulate more effectively.
This is great for heart health because better circulation means your organs get more oxygen-rich blood, supporting optimal function.
"Infrared saunas are known for improving heart health by enhancing circulation, which is crucial for overall wellness," says Dr. Amy Shah, a nutrition expert.
The deep heat from infrared saunas doesn’t just improve blood flow in the short term but supports your heart’s health over time.
Eases Muscle & Joint Pain
Infrared saunas are a great way to relieve muscle and joint pain. The infrared light targets deep muscle tissue, helping to reduce pain and inflammation.
Whether it’s chronic pain or soreness from a workout, infrared heat can soothe discomfort and encourage faster healing.
With consistent use, the deep penetration of infrared heat improves circulation, which further helps with pain relief and muscle recovery.
Enhances Skin Health & Glow
Infrared saunas do wonders for your skin by promoting healthy blood circulation, which enhances your natural glow.
The heat encourages collagen production, giving your skin a firmer, more youthful appearance.
Sweating in an infrared sauna helps remove dirt and toxins from your pores, preventing breakouts and promoting clear skin.
Infrared radiation can do more than just warm your body—it can help smooth out skin texture and reduce wrinkles.
A recent study showed that infrared heat stimulates the production of collagen and elastin, which are key to keeping skin firm and youthful.
After six months of consistent treatment, patients reported smoother, less rough skin.
While it may not address pigmentation issues, it certainly gives your skin a rejuvenated glow.
This makes infrared saunas a promising option for those looking to improve their skin's appearance.
Helps You Sleep Better
Using an infrared sauna before bed can significantly improve your sleep quality.
The heat relaxes your muscles and reduces stress, making it easier to fall asleep.
Infrared light supports a healthy circadian rhythm, helping your body naturally transition to a restful state.
Energy-Efficient & User-Friendly
Infrared saunas stand out for being more energy-efficient than traditional saunas.
They heat up faster and require less energy to maintain the desired temperature, making them a more eco-friendly option.
You’ll notice a quicker setup time compared to regular saunas, so you can get started on your session sooner.
Can You Use Both Together?
Using both a sauna blanket and an infrared sauna together can be safe, but it's important to listen to your body.
The key is moderation. If you're new to either, start with short sessions and gradually increase the time.
While there are no major health risks when used correctly, overdoing it could lead to dehydration or overheating, so always hydrate well.
Together, they can enhance relaxation and improve overall wellness, creating a stronger, more effective sauna experience.
Are there health risks associated with using a Sauna Blanket vs an Infrared Sauna?
Overheating & Heat Exhaustion
Overheating can happen when using a sauna blanket, especially if you stay in too long or if the temperature is too high.
Sauna blankets wrap around your body, trapping heat and causing your body temperature to rise.
Heat exhaustion can occur, leading to symptoms like dizziness, sweating, and fatigue.
It’s essential to limit your time and stick to recommended temperatures (usually between 100-120°F).
"You’ll get the most out of an infrared sauna if you put hydration top of mind," says Dr. Frank Lipman, specializes in functional and longevity medicine.
Drinking enough water helps your body regulate temperature, preventing dizziness, fatigue, and dehydration.
Infrared saunas heat your body differently, using infrared light to penetrate deeper, but overheating is still possible.
Dehydration Risk
Dehydration is a common concern for both sauna blankets and infrared saunas.
Both types of heat make you sweat, which can lead to fluid loss. The higher the heat, the greater the potential for dehydration.
Sauna blankets can be particularly tricky since they cover your whole body, increasing sweat production.
The signs of dehydration include dry mouth, dizziness, and dark urine. Infrared saunas can also cause dehydration, but they work at lower temperatures, so it may not be as intense.
Skin Burns & Irritation
While sauna blankets can cause burns if they’re too hot or you have sensitive skin, it’s more common to experience irritation than actual burns.
Skin irritation can happen from prolonged exposure to heat or materials in the blanket.
Infrared saunas also pose a risk of skin irritation due to the intense heat and exposure to infrared light, which can dry out the skin.
Not Safe for Pregnancy
Pregnancy and heat therapy don’t always mix well. Excessive heat from a sauna blanket can raise your body temperature too much, which may harm your baby.
It can increase the risk of birth defects, especially in the first trimester. Infrared saunas can cause similar risks due to the deep heat penetration.
Doctors typically advise pregnant women to avoid both sauna blankets and infrared saunas, especially during the early stages.
Heart Strain Risk
Heat from sauna blankets and infrared saunas can affect your heart. Prolonged exposure, especially in high heat, can cause your heart to work harder.
Sauna blankets increase heart rate by raising body temperature, and this added strain might not be ideal for those with heart issues.
Infrared saunas have a similar effect, but they tend to use lower temperatures, which might be easier on your heart.
EMF Exposure
Infrared saunas use electromagnetic fields (EMFs) to generate heat, but the levels are typically low and not a significant concern for most users.
Sauna blankets also emit EMFs, but the intensity depends on the brand and model.
While the health risks of EMFs are still debated, many manufacturers design their products to minimize exposure.
However, it’s important to be cautious with prolonged exposure to EMFs. 'While research on long-term exposure is ongoing, it's best to minimize unnecessary EMF exposure whenever possible, especially for those with sensitivities or chronic health conditions,' advises Dr. Lauren Davis, a board-certified family medicine physician based in Egg Harbor Township, New Jersey."
