Sauna Blanket or Infrared Sauna: What’s the Difference?

• Sauna blankets wrap around you, infrared saunas are like small heated rooms: 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. They both use the same kind of heat but in different ways.

• Both use infrared heat to warm your body and make you sweat: Instead of heating the air like traditional saunas, both sauna blankets and infrared saunas use infrared light to heat your body directly from the inside out.

• Infrared heat helps your body get rid of toxins through sweat:  Research  shows that this kind of heat helps your body release toxins and heavy metals through sweat, supporting your body's natural detox process.

• Women may sweat out more toxins than men: The same study found that women had more toxic elements in their sweat than men, suggesting that this method of detox might work especially well for females.

• Drinking water and eating well makes detox work better: To get the most out of either sauna method, it’s important to stay hydrated and eat nutritious meals. This helps your body handle the detox process smoothly.

• Sauna blankets usually feel hotter, but saunas heat you more deeply: Blankets can reach higher surface temperatures (80–85°C), but  infrared saunas  provide deeper, more intense heat that can be more effective overall.

• Both help with detox, muscle recovery, and stress — but saunas do more: While both options offer similar health benefits, infrared saunas generally go further by delivering a stronger, more complete experience.

• A sauna blanket warms your body directly using infrared heat: A sauna blanket wraps around your body and uses infrared technology to warm you from the inside out, just like how the sun warms your skin. It doesn’t heat the air, which makes the experience more comfortable.

• Infrared saunas feel easier to handle than traditional heat:  Dr. Brent A. Bauer  from Mayo Clinic explains that infrared saunas heat your body directly. This makes them more tolerable than traditional saunas, especially for people who don’t like extreme heat.

• Sauna blankets bring the infrared heat closer to your body:  Dr. Michael Ruscio  says sauna blankets are shaped like a sleeping bag and deliver infrared heat right next to your skin. This makes the experience more personal and focused.

• Infrared heat helps your body relax and sweat out toxins: Whether in a sauna or a blanket, infrared heat can improve circulation, promote relaxation, and boost detoxification by raising your core temperature and making you sweat.

• Sauna blankets and saunas heat you in different ways: Infrared saunas surround your entire body with even heat, while sauna blankets heat the areas that are in direct contact with the fabric.

• Both options can help with sore muscles and joint pain:  Infrared heat  from both sauna blankets and saunas penetrates deep into the skin. This helps muscles recover, soothes soreness, and relieves joint pain effectively.

• Infrared saunas give stronger results for deep healing:  Infrared saunas  go deeper into your body with stronger heat, which is why they’re often better for lowering blood pressure, easing chronic pain, and improving heart health.

• If you want deeper results, go with an infrared sauna: Both sauna blankets and infrared saunas are great for muscle relief and relaxation, but infrared saunas deliver more powerful therapeutic benefits.

• Infrared saunas pull toxins out from deeper under your skin: Both sauna blankets and infrared saunas help with detox, but infrared saunas reach deeper layers of your skin. This makes them more powerful when it comes to flushing out toxins from your body.

• You may lose more weight in an infrared sauna: Infrared saunas work at higher temperatures and go deeper into your body. That makes them more effective at burning calories and boosting your metabolism than sauna blankets.

• Sauna blankets still help you burn some calories: While they’re not as strong as infrared saunas, sauna blankets still raise your body temperature enough to help with metabolism and mild calorie burning.

• Drinking water and eating well make any sauna session more effective: Whether you use a sauna blanket or an infrared sauna, it’s important to stay hydrated and eat healthy meals. This helps your body detox better and gives you more energy during and after your session. " says   Dr. Leada Malek  , a board-certified sports physical therapist.

• If a blanket gets hot enough, it can give you similar results:  Dr. Yana Delkhah  says sauna blankets can offer many of the same benefits as infrared saunas, as long as they reach a similar heat level. Plus, they’re smaller, easier to use at home, and more affordable.

• Infrared saunas have been proven to help with heart and pain problems: Infrared saunas are backed by research. They can lower blood pressure, ease chronic pain, and even help with heart conditions, something sauna blankets may not do as effectively due to lower heat intensity.

• Infrared heat helps your muscles recover faster and your skin glow: Both options support recovery and circulation, but infrared saunas offer deeper healing for sore muscles and better skin benefits because they improve blood flow more effectively.

• Sauna blankets are great for relaxation, even if the benefits are lighter: Even though sauna blankets don’t go as deep, they’re still a great way to relax and feel good at the end of a long day. You’ll still enjoy warmth, stress relief, and light health perks.

• You can set it up in just a few minutes: 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. No complicated steps or tools needed.

• Great option if you’re new to saunas: 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 use it at home or take it with you: You can enjoy your sauna session right in the comfort of your home, or even bring it along when you travel. Its compact design makes it easy to pack and carry.

• It’s light, easy to store, and simple to clean: Because it's lightweight and foldable, storing it is hassle-free. Cleaning is just as easy, most sauna blankets only need a quick wipe-down after each use.

• You don’t need thousands of dollars for sauna benefits: One of the biggest benefits of a sauna blanket is how affordable it is. According to  Verywell 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.

• Experts say it works like a sauna, but costs way less: "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.

• You save money on energy and upkeep too: 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.

• It’s a smart buy for your health without breaking the bank: Overall, a sauna blanket is a cost-effective investment for anyone looking to enhance their wellness routine without breaking the bank.

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.

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. 

• You feel calmer as soon as the heat kicks in: 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.

• Your body starts to relax and tension fades away: As you relax in the blanket, muscle tension melts away, easing any discomfort you might feel from a stressful day.

• The warmth lifts your mood and makes you feel better: The soothing heat promotes relaxation, improving your mood and overall sense of well-being.

• It helps you fall asleep faster and sleep deeper: 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.

• You wake up feeling more rested and less stressed: 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.

• Using it regularly makes stress and poor sleep easier to manage: If you're looking to unwind and improve your sleep, both sauna blankets and infrared saunas offer effective solutions.

• Infrared heat makes your blood move faster: The infrared heat in sauna blankets boosts circulation by warming your body from the inside. This helps blood flow more freely to your skin and muscles, improving how your body functions overall.

• Your heart starts pumping more blood naturally: While using a  sauna blanket  , your heart rate can increase by 30% or more. That means your heart is working gently but effectively to move nearly twice as much blood through your body.

• Better blood flow helps your muscles heal and skin glow: When your circulation improves, more oxygen and nutrients reach your muscles and skin. This speeds up recovery after workouts and gives your skin a healthier, fresher appearance.

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.

• The heat goes deep to ease the pain: Infrared sauna blankets work by sending heat deep into your muscles and joints. This deep heat helps relax tight areas and ease ongoing pain, giving you real relief where it hurts most.

• Warmth helps reduce swelling and stiffness: The soothing heat can lower inflammation and loosen up stiff joints. This makes it easier to move and can be a big help if you’re feeling sore or tight after a workout.

• It can comfort aching joints from arthritis: If you deal with  arthritis  or regular joint pain, the gentle, consistent heat can bring noticeable comfort and make daily movement easier.

• It helps with sciatica and other long-term pain: For people with sciatica or other types of  chronic pain  , using a sauna blanket regularly may help reduce the pain over time and make day-to-day life more comfortable.

• You’ll recover faster after exercise: The heat boosts blood flow to tired muscles, helping them heal and recover more quickly after physical activity. That means less soreness and faster bounce-back after workouts.

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.

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.

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 , improves circulation , and makes your body feel more at ease.

It’s also beneficial for chronic pain sufferers , as it targets stiff muscles and joint discomfort .

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.

• Infrared saunas help your blood move better: 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.

• Better blood flow means your heart doesn’t have to work as hard: This is great for heart health because better circulation means your organs get more oxygen-rich blood, supporting optimal function.

• Experts say this is good for your heart: "Infrared saunas are known for improving heart health by enhancing circulation, which is crucial for overall wellness," says  Dr. Amy Shah  , a nutrition expert.

• It’s not just a quick fix—it helps your heart in the long run: The deep heat from infrared saunas doesn’t just improve blood flow in the short term but supports your heart’s health over time.

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.

• Better blood flow makes your skin naturally glow: Infrared saunas help improve blood circulation, which brings more nutrients and oxygen to your skin, giving it a healthy, natural glow.

• Heat helps your skin stay firm and look younger: The warmth from infrared saunas encourages  collagen production  , which keeps your skin firm and youthful. It also boosts elastin, another protein that supports smooth, elastic skin.

• Sweating clears out your pores and keeps breakouts away: When you sweat in an infrared sauna, your skin pushes out dirt and toxins from deep within your pores. This helps prevent pimples and leaves your skin feeling cleaner and fresher.

• Regular sessions make your skin feel smoother over time: With consistent use, many people notice their skin feels less rough. The infrared heat works gently to improve skin texture and reduce fine lines and wrinkles.

• It won’t fix dark spots, but your skin will still look fresh: While infrared saunas don’t help much with pigmentation issues, they do leave your skin looking more refreshed and alive.

• A simple and natural way to boost how your skin looks: Overall, using an infrared sauna is an easy, natural way to improve your skin’s health and appearance without harsh treatments.

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.

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.

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.

• You can overheat quickly in a sauna blanket: Sauna blankets wrap tightly around your body and trap heat. If you stay inside too long or set the temperature too high, your body can overheat faster than you expect.

• Too much heat can make you feel dizzy and tired: Overheating may lead to heat exhaustion. Signs include dizziness, sweating, and feeling very tired. It's your body’s way of warning you to cool down.

• Keeping your session short helps avoid heat exhaustion: Limiting your time and staying within the recommended temperature range (usually 100–120°F) can help prevent overheating and reduce the risk of heat-related symptoms.

• Drinking water keeps your body cool and balanced: Hydration is key. According to  Dr. Frank Lipman  , staying well-hydrated helps your body control its temperature and prevents symptoms like fatigue, dizziness, and dehydration during sauna use.

• Even infrared saunas can cause overheating if you’re not careful: Infrared saunas heat your body differently by using light to warm you from the inside out. But just like sauna blankets, they can still cause you to overheat if you don’t take proper care.

• Both sauna blankets and infrared saunas can make you lose a lot of water: Dehydration is a common concern with both sauna blankets and infrared saunas. They heat your body and make you sweat, which leads to fluid loss.

• Sauna blankets can make you sweat even more: Because sauna blankets wrap your whole body, they often cause more intense sweating than infrared saunas, increasing the risk of dehydration.

• You can feel dizzy or get a dry mouth if you're dehydrated: Signs of dehydration include dizziness, dry mouth, and dark-colored urine. These are your body’s way of saying it needs more water.

• Infrared saunas may be gentler, but they still carry a risk: Infrared saunas use lower temperatures, so the sweating might be less intense, but they can still lead to dehydration if you're not careful.

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.

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.

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 from infrared saunas is usually very low: Infrared saunas use electromagnetic fields (  EMFs  ) to generate heat, but the levels are typically low and not a big concern for most people.

• Sauna blankets can have different levels of EMF exposure: Sauna blankets also give off EMFs, but the amount depends on the brand and model. Some may emit more than others, so it’s important to check before buying.

• Many products are made to keep EMF levels low: Manufacturers know people worry about EMFs, so most design their saunas and blankets to keep exposure as low as possible.

• Too much EMF exposure over time might not be good: The health risks of EMFs are still being studied. But just to be safe, it’s smart to limit how much you're exposed, especially during long or frequent use.

• People with health issues should be extra careful: “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,” says  Dr. Lauren Davis  , a family medicine doctor from New Jersey.