Do Sauna Blankets Really Work (And Can You Use Them Daily?)

Sauna blankets are a less-bulky and more travel-friendly version of your everyday sauna. But do they really work? 

Sauna blankets are just as effective as regular saunas at lowering cortisol and boosting your metabolism. Spend 45 minutes inside, 3 times per week to see benefits like reduced stress, weight loss, and greater cardiovascular function. Expect to pay $150 for a base model and $600 for a fully-equipped version. 

Keep reading to learn if sauna blankets work, if they’re effective for weight loss, how infrared heat burns belly fat, and if these blankets are within your budget!

Do sauna blankets work?

The idea behind sauna blankets is similar to the mechanisms within a standard sauna room, but do they work the same?

Sauna blankets do work, although they may take longer to heat up and function a bit differently than you may be used to. For example, most versions come with a manual heat setting (instead of a thermostat) that allows you to reach 160°F. Still, these mechanisms provide similar benefits like improved circulation, reduced stress, and quicker muscle recovery. 

Typically, you’ll need to spend 40-50 minutes inside (versus the 10-30 minutes recommended for a regular sauna) to see these benefits. Another important difference to add is that sauna blankets aren’t full-body encompassing. Because your head will be sticking out of the designated hole, you won’t experience the facial skin improvement or any above-the-neck aesthetic benefits provided by a sauna room.

However, a 2019 study that followed the use of infrared-based devices in aesthetic medicine found that infrared thermal blankets are effective at detoxification, stimulating the metabolism, and increasing blood circulation. This research paper even suggests that sauna blankets may be more effective than their regular sauna counterparts due to a more direct application of radiation!

Overall, no matter the apparatus, infrared radiation has the ability to revive living tissues and initiate reparative biological processes. A sauna blanket can be a quick and efficient way to reap these benefits if you don’t have access to a spa. 

Special Discount!
HigherDOSE Infrared Sauna Blanket HigherDOSE Infrared Sauna Blanket

The HigherDOSE sauna blanket increases the body’s thermal energy and promotes a temporary increase in blood flow that can produce sweat and help burn calories. 

Use coupon code "saunahelper" at for 15% off!!

We earn a commission if you make a purchase, at no additional cost to you.

Explaining infrared sauna heat

Over the past few years, the infrared sauna has quickly jumped to the #1 spot on the wellness practice charts. 

In the simplest of terms, infrared saunas use light to create heat. Essentially, they heat your body from the inside out, which helps to reduce cortisol levels and get rid of harmful toxins. These factors greatly contribute to weight loss.

The benefits don’t stop there – other advantages to infrared light exposure include muscle relaxation, immune system boosting, and faster skin cell turnover. 

Do sauna blankets work for weight loss?

Are infrared sauna blankets just as impactful as regular infrared saunas at helping a person lose weight?

The good news is that sauna blankets work just as well as regular saunas for weight loss. Infrared light exposure achieves this by helping to balance hormones, inducing detoxification, and promoting fat burning. Keep in mind that a shift in your scale immediately following a sweat session is likely water only. 

According to a 2021 study that followed 30 men who took part in four 12-minute sauna sessions plus a cooldown period, the testosterone levels of the study participants increased significantly. Note that testosterone is responsible for maintaining muscle mass. The more muscle a person has, the greater their fat-burning capabilities are at rest. 

Hormones also play a significant role in how we lose weight. If a person’s hormones are out of whack, exercise and proper diet are rendered useless. Infrared sauna exposure has the ability to reduce long-term cortisol levels by about 25%. 

Additionally, having harmful toxins in our bodies (such as bisphenol-A) can further hinder the weight loss process. Using an infrared sauna blanket, these chemicals are pushed out via eccrine sweat glands, to take some of the pressure off of the kidneys and liver. 

Do sauna blankets burn calories?

If sauna blankets help with weight loss, do they also aid in calorie burning?

Our bodies burn calories by converting food to energy in a chemical reaction called metabolism. Sauna blankets are effective at boosting metabolism because they force our bodies to work harder to maintain homeostasis. A study done in 1986 found that repeated sauna exposure was able to increase a person’s metabolic rate by around 29%.

Essentially, the higher your metabolism is, the more calories you burn at rest and during activity. Sauna blankets can also help to extend a greater calorie-burning phase at the end of a workout by continuing to expose your body to a stressful environment. 

Does infrared heat burn belly fat?

Ah, pesky belly fat. No one likes it and everyone is looking to reduce the appearance of “the pooch.”

While it’s impossible to target fat loss, continued infrared heat exposure will reduce your overall body fat percentage over time. The best way to support this process is by combining a sauna blanket session with a healthy diet and exercise regimen.

As long as you are in a calorie deficit, infrared heat can help burn more belly fat. In a 16-week study, participants lost around 4% body fat by following a 45-minute session/3x per week infrared sauna routine. 

Can you use a sauna blanket every day?

Sauna blankets are the perfect way to unwind, but are they safe for daily use?

You can absolutely use a sauna blanket every day according to most manufacturer websites. 

Just be sure to listen to your body and never exceed the recommended time limit for each product!

How often should you use a sauna blanket?

Although you can put on a sauna blanket every day, there is a better schedule to maximize results. 

Using your sauna blanket 3-4 times per week is the sweet spot to experience benefits like fat loss, greater cardiovascular function, and improved circulation. Most sauna blanket timers allow for 1 hour, although the best session time is around 45 minutes. 

Keep in mind that every sauna blanket will be different, so refer to their manufacturer recommendations for specific guidelines. 

Can you use a sauna blanket twice a day?

What about two times per day?

After consulting several user manuals, it’s best to stick to a once-per-day maximum for using your sauna blanket. Similar to a regular sauna, it’s wise to not overdo exposure, which could lead to dehydration and dizziness.

How much is a sauna blanket treatment?

It’s not necessary to own your own sauna. Today, there are several sauna-only membership studios available; do they offer sauna blanket treatments too?

Unfortunately, to experience a sauna blanket, you must purchase your own (or borrow one from a friend, I suppose!). Sauna spas usually only offer individual or group sauna rooms, and their membership fees range anywhere from $25 to over $100 per month.

How much do sauna blankets cost?

Now that you’re sold on adding a sauna blanket to your routine, let’s dive into how much it will set you back.

Sauna blankets cost an average of $400; however, to get the most advanced features, expect to pay around $600.

Amazon has some great lower-cost options, although more equipped sauna blankets, like HigherDOSE, come with 8 levels, a timer, one heating zone, and a water and fireproof polyurethane material.

If you want to check out the higherDOSE sauna blanket check right HERE! Plus, if you use my coupon code “saunahelper” you can save 15% off of your purchase!

Special Discount!
HigherDOSE Infrared Sauna Blanket HigherDOSE Infrared Sauna Blanket

The HigherDOSE sauna blanket increases the body’s thermal energy and promotes a temporary increase in blood flow that can produce sweat and help burn calories. 

Use coupon code "saunahelper" at for 15% off!!

We earn a commission if you make a purchase, at no additional cost to you.

What’s the best sauna blanket to try?

Not all sauna blankets are the same.

Here’s a list of the top 4 sauna blankets to try:

  • HigherDose Infrared Sauna Blanket
  • HEALiX Far Infrared Sauna Blanket
  • BodyPROFitness Infrared Sauna Blanket At Home Recovery Spa
  • REVIIV Far Infrared Sauna Blanket

Check out each one to see which brand is best for your budget and lifestyle!

It’s safe to say that sauna blankets really do work. You just might need to spend some extra minutes inside to see the same results as their sauna room counterparts!