Do Infrared Sauna Blankets Work?

I’ve been reading a lot about infrared saunas and their many health and wellbeing benefits for a while now, and recently had the chance to try one for myself while on a wellness retreat. As someone who struggles with the drying heat of saunas, I found the infrared sauna heat much less intense, allowing for a longer and more enjoyable experience.

But like most of us, I don’t have the access to (or a budget for) enjoying an infrared sauna on a regular basis, so when I heard about infrared sauna blankets, I was keen to give one a try.

What are infrared sauna blankets?

Like infrared saunas, infrared sauna blankets use far infrared radiation (FIR) technology and light to directly heat your body and increase its thermal energy, making you sweat.

As on the Prevention US website, integrative health expert Dr Casey Kelley explains that infrared sauna blankets can help with muscle-tension relief after exercising and can help your neuromuscular system to recover after endurance training sessions.

“By applying heat to the injury, you in turn widen the blood vessels, leading to increased blood flow,” Dr Kelley says, “This helps whisk away any remaining lactic acid, or other toxins in your muscles.”

Our bodies are exposed to a variety of toxic chemicals on a daily basis, and an infrared sauna blanket offers a great way to mobilise these and give your body a good cleanse. “Toxins such as arsenic, cadmium, lead and mercury can all be excreted through sweat, and one study links repeated sauna use with the normalisation of mercury levels,” Dr Kelley says.

Another study reported infrared sauna blankets are more effective than saunas.

What does it feel like?

I trialled the Hydragun HeatPod, made of sweat-resistant vegan leather and with a wide temperature range of 30-85°C. The HeatPod alone costs $699, and for $789 a towel insert, footrest and pillow included. I opted to use the vegan leather footrest and pillow, as well as the waffle towel insert, which made clean up afterward much simpler. Because, let’s face it, you do sweat – that’s the whole point of the sauna. Surprisingly, I found that sweating in the pod didn’t feel unpleasant, in fact, I didn’t really notice it too much until I was getting out.

Within the pod – which is very simple to assemble and use with the attached remote control – I felt cocooned, cosy and relaxed. You can set the blanket up just about anywhere, including on your bed, so you can use the time inside to nap, watch TV, listen to your favourite tunes or practice some mindfulness or meditation. HydraGun recommends each sauna session to be 45-60 minutes long.

What are the benefits and risks of an infrared sauna blanket?

Afterwards, I felt very relaxed and noticed a reduction in the back pain I regularly experience from scoliosis. I also found my sleep was significantly improved. This isn’t surprising, as HydraGun says a single session can lower cortisol levels and elevate the production of happiness-inducing hormones like dopamine, oxytocin, serotonin and endorphins – perfect for promoting an enhanced mood. In winter, it will be even more of a treat and a great way to warm up at the start or end of a long day.

I’m now keen to get into more of a regular routine with the blanket to see if I can experience some of the other health benefits infrared sauna companies claim, including weight loss, improved heart health and brain health boons.

As infrared sauna blankets are fairly new, more research is needed to understand all the benefits, but current studies are promising and there are no reports of harmful effects.

While some infrared sauna blankets do emit low levels of Electric and Magnetic Fields (EMFs), aka radiation, the US National Institute of Environmental Health Sciences says the low-level the blankets use is harmless. If you’re worried about any type of radiation, there are many infrared sauna blankets with low or no EMFs – the Hydragun HeatPod I trialled, for example, has zero EMFs, so you can nestle in without a care. And indeed, any cares you did have would soon melt away…

The verdict?

While there’s little evidence of some of the broader health claims made by infrared sauna blanket companies, I found it a relaxing experience that helped with chronic pain and muscle fatigue.