What To Wear In A Sauna Blanket?

Not sure what to wear in a sauna blanket? You're not alone. Wearing the right clothes can make your session more comfortable, safe, and effective. 

In this guide, you’ll find exactly what to wear, and what to avoid, so you can relax, sweat it out, and get the most out of your sauna blanket.

• Choose Breathable Fabrics: Wear loose cotton, bamboo, or microfiber for comfort and sweat absorption.
  
  

• Avoid Synthetic Materials: Polyester, nylon, and tight clothing trap heat and may irritate your skin.
  
  

• Keep It Simple: A long-sleeve cotton shirt, light pants, and socks are all you need.
  
  

• Skip Accessories: Remove jewelry, electronics, and anything with metal or elastic.
  
  

• Go Clean and Dry: Avoid lotions or oils to protect your skin and the sauna blanket.

According to Medical News Today, an infrared sauna blanket is a portable wellness device that uses infrared radiation to heat the body directly, mimicking the effects of traditional sauna therapy without the need for a dedicated room. 

Instead of warming the air around you, it uses electromagnetic waves to penetrate the skin and raise your core body temperature, which may promote relaxation and offer potential health benefits.

Infrared sauna blankets may support:

• Muscle recovery: Increases circulation and reduces soreness post-exercise.
  
  

• Detoxification: Induces deep sweating to help flush out toxins and support lymphatic drainage.
  
  

• Sleep improvement: Lowers cortisol and promotes full-body relaxation, aiding restful sleep.
  
  

• Mental wellbeing: Releases endorphins, reducing stress and boosting mood.
  
  

• Metabolic boost: Slightly increases calorie burn and circulation, which may support weight management.
  
  

While generally considered safe, users should:

• Stay hydrated
  
  

• Limit sessions to 30–45 minutes
  
  

• Avoid use when pregnant or with cardiovascular conditions (consult a doctor first)
  
  

Alternatives include:

• Traditional saunas (dry/wet): Great for overall relaxation and cardiovascular benefits.
  
  

• Red light therapy: Supports skin health and pain relief without heat exposure.
  
  

• PEMF therapy mats: Aid circulation, inflammation reduction, and sleep quality.
  
  

Each offers unique wellness benefits depending on your health goals and preferences.

A lightweight, long-sleeved cotton shirt is breathable and soft, making it ideal for sensitive skin. 

Wearing it in a sauna blanket helps absorb sweat and prevents skin irritation. Avoid synthetic fabrics, as they trap heat and can cause discomfort or overheating during the session.

Cotton or bamboo leggings or sweatpants are soft, breathable pants made from natural fibers. 

They help absorb sweat, keep you comfortable, and prevent skin irritation inside the sauna blanket. 

Avoid tight or synthetic fabrics to prevent overheating or skin discomfort during the session.

Socks are soft coverings for your feet, usually made of cotton or wool. Wearing socks in a sauna blanket helps absorb sweat and keeps feet warm. 

Choose breathable materials. Avoid thick or tight socks, as they may cause overheating or restrict circulation.

Synthetic fabrics (like polyester or nylon) are man-made materials often used in activewear. However, wearing them in a sauna blanket can be risky. 

These fabrics trap heat and moisture, which may cause skin irritation, overheating, or even melt slightly under extreme heat.

Tight or Restrictive Clothing refers to clothes that fit snugly and limit movement or airflow.

Wearing such clothing in a sauna blanket can trap heat unevenly, cause discomfort, restrict circulation, and reduce the sauna's benefits. Loose, breathable fabrics are a safer choice.

No, you can’t wear underwear with elastic, wired bras, shapewear, or tight leggings. These trap heat, block sweat release, and may cause skin irritation. For best results, stick to loose cotton, a towel, or go nude. Comfort matters most.

No, you cannot wear jewelry, metal piercings, smart watches, or fitness bands. These items can overheat, causing burns or skin irritation.

Metal heats up quickly in a sauna blanket and may damage your skin or the blanket. Always remove them before use.

Don’t wear lotions, oils, body butter, or tanning cream in a sauna blanket. These products can clog pores, damage the blanket, and cause skin irritation when heated. Always enter clean and dry for the best and safest experience.

Electronics like phones, smartwatches, and earbuds are devices we use daily for communication and entertainment. 

However, bringing them into a sauna blanket is risky. The intense heat and sweat can damage these gadgets, cause malfunctions, or even lead to burns or electrical issues.

In an infrared sauna blanket, wearing loose, breathable clothing like cotton or bamboo is generally recommended. 

While some choose to go naked, clothing helps protect the skin from overheating or burns, especially at higher temperatures, making it the safer and more practical option overall.

Cotton is a great choice for wearing during sauna blanket sessions. It’s a natural, breathable fabric that helps regulate your body temperature by allowing air to flow and keeping you cool. 

Cotton also absorbs sweat better than synthetic fabrics thanks to its water-attracting fibers. This helps pull moisture away from your skin, keeping you comfortable. 

Experts often recommend cotton in warm environments for its comfort and moisture control, making it ideal for gentle heat sessions like sauna blankets.

Bamboo fabric is an excellent choice for sauna blankets due to its natural breathability, softness, and antimicrobial properties. 

Made from carefully processed bamboo fibers, it offers comfort while also being eco-friendly. 

Studies show that when combined with polyester in non-woven fabrics, bamboo enhances absorbency and hygiene, perfect for sauna use. 

Its sustainable and skin-friendly qualities make it ideal for health-focused, heat-based therapies.

Microfiber is one of the best materials to wear in a sauna blanket because it’s lightweight, soft, and dries fast. It wicks sweat away from the body better than cotton, which holds moisture and gets heavy. 

This helps you stay dry and more comfortable in high heat. Microfiber also lets your skin breathe, making the sauna session more bearable. 

It lasts through repeated use without wearing out. On top of that, it’s antimicrobial, so it resists bacteria and odor. 

These qualities make microfiber a smart, practical choice for anyone using a sauna blanket regularly.