How A Sauna Blanket Can Improve Your Wellness Routine And The Best Ones To Try

How does an infrared sauna blanket work compared to a traditional full-size infrared sauna?

“An infrared sauna blanket uses the same core technology as a full-size infrared sauna,” explains Katie Mant, co-founder of science-backed wellness technology company Bon Charge . “It heats the body directly with infrared wavelengths rather than heating the air around you. The experience feels gentler, but the physiological effects are remarkably similar.”

“Traditional saunas rely on very high ambient heat to warm the body from the outside in. Infrared works the opposite way. The wavelengths penetrate into the body, creating a deep, internal warmth that stimulates circulation, supports sweating, and helps relax the nervous system, all at a lower, more comfortable temperature.”

Why are sauna blankets a good wellness tool?

“The Infrared Sauna Blanket simply brings that technology into a more accessible, cocooned format,” says Mant. “Because you’re wrapped in the heat, you get a very efficient rise in core body temperature, and many people actually find it easier to use consistently. A full-size infrared sauna cabin takes up space or requires you to visit the gym/spa, while an Infrared Sauna Blanket provides the same infrared benefits in a portable, at-home form that you can use on your sofa or bed. The Infrared Sauna Blanket makes infrared therapy more attainable, more frequent, and more integrated into everyday modern life.”

What’s the difference between different infrared options?

“When we talk about infrared, we typically refer to two wavelengths: near-infrared and far-infrared,” says Mant. “The difference comes down to how deeply each wavelength penetrates the body. Near-infrared penetrates to muscles and joints, [which is] great for recovery. Far-infrared penetrates the deepest, raising core body temperature to promote sweating and deep relaxation. Most infrared products choose one range; some combine them. The best option depends on the result you’re looking for.”

What physiological effects does infrared heat have on the body?

Infrared heat works by warming the body from the inside out, which creates a cascade of physiological benefits, according to Mant. “As your core temperature rises, blood vessels dilate, increasing circulation and oxygen delivery to tissues,” she explains. “This helps muscles relax, supports faster recovery and eases tension. The gentle heat also stimulates the lymphatic system and encourages sweating, which aids the body’s natural purification process. On a cellular level, infrared enhances mitochondrial activity, essentially improving how your cells produce energy, which is why many people notice better skin, improved mood and a deeper sense of calm after a session.”

Are sauna blankets safe for daily use?

“Like traditional saunas, when used as directed, the sauna blanket can be used daily by many people, though it may not suit everyone,” advises Mant. “The gentle far infrared heat works at lower temperatures than traditional saunas, allowing the body to adapt naturally over time. Daily use may be appropriate if well-tolerated; the key is to listen to your body and allow adequate rest between sessions. If you’re new to infrared therapy, start with shorter sessions at lower temperatures and gradually increase as your body adapts. Staying well hydrated before, during, and after each session is essential for safe and effective use – just as with any sauna ritual.”

Who should avoid sauna blankets?

As with other forms of heat therapy, sauna blankets may not be suitable for everyone. Mant advocates consulting a healthcare professional before use if you have heart disease, cardiovascular conditions, uncontrolled hypertension, abnormal blood pressure, diabetes, osteoporosis, implants, heat sensitivity, fever, acute illness, anhidrosis (inability to sweat), or take medications that affect circulation or blood pressure. “Do not use during pregnancy or while trying to conceive. If you have a diagnosed medical condition or are undergoing heat-sensitive treatment, including active skin conditions, open wounds, or injuries, seek professional guidance first,” says Mant.

How should someone monitor for signs of overheating?

“Following the directions for use can significantly reduce the risk of overheating,” says Mant. “Like traditional saunas, it’s important to be aware of warning signs when using a sauna blanket. Your body will signal when it’s time to stop. Exit immediately if you feel dizzy, lightheaded, nauseous, experience a headache, rapid heartbeat, difficulty breathing, or if sweating suddenly stops. If any discomfort arises, stop the session, hydrate, and cool down. If symptoms persist, seek medical advice. The goal is a gentle, restorative experience. Start low and slow, building gradually as your body adapts.”

Can sauna blankets deliver the same benefits as a full infrared sauna?

“Yes, in many cases, an infrared sauna blanket can offer very similar benefits to a full infrared sauna,” explains Mant. “Both use the same wavelengths to heat the body directly, raise core temperature, and trigger the physiological responses people seek: increased circulation, sweating, muscle relaxation and deep stress relief. The main difference is the format, not the mechanism. A full cabin provides space while the blanket creates a cocooned environment that’s incredibly efficient at trapping heat. For most people, especially those using infrared for wellness, recovery or relaxation, a high-quality sauna blanket can absolutely deliver comparable results in a more accessible, at-home way.”

What benefits can you expect?

Infrared sauna blankets are particularly powerful for recovery, stress relief and circulation. “As the infrared heat warms the body from within, blood vessels dilate, which increases oxygen-rich blood flow to the muscles, helping them relax and recover more quickly after training or long days on your feet,” says Mant. “At the same time, the gentle rise in core temperature helps activate the parasympathetic nervous system, creating a deep, calming effect that many people describe as a ‘full-body exhale.’ The heat also stimulates sweating and lymphatic flow, which supports the body’s natural purification process and overall vitality. In practice, they’re best for easing tension, improving sleep quality, boosting recovery and providing a quiet reset for both the body and mind.”

How often, and for how long, should someone use a sauna blanket?

“Most people see great results using a sauna blanket three to four times a week for around 20–45 minutes, but it ultimately comes down to personal tolerance and goals,” Mant. “Infrared heat is gentle, so more frequent sessions can be beneficial. The key is to start slow, build up gradually, and allow your body to adjust to the rise in core temperature. Consistency matters more than intensity; regular, comfortable sessions tend to deliver the best improvements in whole-body flow, muscle relaxation and overall wellbeing.”

What temperature range is actually effective and for how long?

“Infrared therapy doesn’t need extreme heat to be effective,” says Mant. “Most people get the best results in the 50–70°C range (122–158°F), which is warm enough to raise core body temperature and stimulate circulation, but still comfortable to relax in. Within that range, 20–45 minutes is ideal for most sessions. Because infrared warms the body directly rather than superheating the air, the benefits come from consistency and depth of heat, not the highest possible temperature. A steady, comfortable heat held over time is what delivers the improvements in recovery, sweating and overall wellbeing.”

What should a first-time user know?

For a first-time user, the most important thing is to start gently and let your body ease into the heat, says Mant. “Infrared feels different from a traditional sauna. It’s a slower, deeper warmth, so beginning with a lower temperature and a shorter session helps you find your comfort zone. Stay hydrated, wear lightweight clothing or a towel inside the blanket, and give yourself time to rest afterwards. Most people are surprised by how calming the experience is. Think of it as a ritual, not a race. The benefits build with consistency, so finding a routine that feels good is far more important than pushing for intensity on day one.”

What other wellness practices do sauna blankets work well with?

“Infrared pairs beautifully with other wellness modalities because it enhances circulation, relaxation and cellular energy, which amplifies whatever you combine it with,” says Mant. . Many people use it after strength training or Pilates to support recovery, or alongside breathwork and meditation, because the deep warmth naturally drops you into a calmer state. It also works synergistically with practices that activate the lymphatic system, like dry brushing. The key is to treat it as part of a ritual. Choose modalities that help the body unwind, repair or replenish, and the infrared heat will make those effects even more pronounced.”

How should a sauna blanket be cleaned?

Cleaning a sauna blanket is surprisingly simple. “Because the interior is designed to be wipe-clean, all you need to do after each session is let it cool, then wipe it down with a gentle, non-toxic cleaner or a damp cloth,” says Mant. “For extra hygiene, many people use a towel or lightweight clothing inside the blanket, so it stays fresher for longer. The key is avoiding harsh chemicals or soaking the blanket. A quick wipe after use is enough to keep it clean and ready for your next session.”

Why have sauna blankets become so popular recently?

“I think sauna blankets have surged in popularity because they fit the way people want to take care of themselves today, effectively, conveniently and at home,” says Mant. “Infrared therapy used to be something you could only access in high-end spas or full-size saunas, but the blanket format makes it accessible to use daily, even in small spaces. They also speak to the growing desire for rituals that support recovery, stress relief and deep rest. People are realising that wellbeing doesn’t have to be complicated; a 20–45-minute session in a warm, cocooned environment feels both luxurious and genuinely restorative, which is why they’ve become such a go-to modern wellness tool.”

What’s next for at-home heat therapy?

“At-home heat therapy is only just beginning,” says Mant. “As people become more educated about recovery, sleep and nervous-system regulation, I think infrared will shift from a ‘wellness extra’ to an essential part of everyday self-care, much like skincare or supplements. We’re also seeing a move toward multifunctional, beautifully designed devices that integrate seamlessly into the home, rather than feeling clinical or bulky. The future is about personalisation, portability and ritual: tools that adapt to your lifestyle, deliver measurable benefits and create a moment of calm in increasingly busy lives. I believe at-home heat therapy will become one of the core pillars of modern wellbeing.”

Meet the expert

• Katie Mant is co-founder of Bon Charge, an Australian wellness company specialising in science-driven data and technology