The short answer

An infrared sauna blanket is a heated sleeping-bag style wrap that makes you sweat. We found no good studies of their health effects. They warm you more gently than a sauna, and none of the research on saunas used them. Claims that they detox you or burn hundreds of calories aren't supported. Watch for burns and dehydration.

On this page
  1. What is an infrared sauna blanket?
  2. What’s the evidence?
  3. What about the marketing claims?
  4. How do you use one safely?
  5. Common questions
  6. References

What is an infrared sauna blanket?

A padded, zip-up wrap that you lie in, with heating elements and infrared emitters built in. Your head stays outside. Most let you set a temperature, often up to around 70°C or 80°C at the surface, though the air inside is much cooler than in a traditional sauna. Sessions are usually 30 to 60 minutes.

What’s the evidence?

We searched for trials of infrared sauna blankets and found no good-quality studies of their effects on health. The research on infrared heat that does exist used infrared cabins, not blankets, and the strongest sauna evidence comes from traditional Finnish saunas. See infrared vs traditional.

Heating the body does have measurable effects. Trials of regular hot-water immersion, for example, improved blood vessel function and blood pressure. It’s possible that a blanket that raises core temperature enough could do something similar, but nobody has tested it.

What about the marketing claims?

  • “Detox.” Sweat contains only tiny amounts of metals and other toxins. Your kidneys and liver do that job. See detox and weight loss.
  • “Burns 600 calories.” There’s no good evidence for numbers like this. Heat raises heart rate slightly, but it’s not exercise.
  • “Collagen, glowing skin, less cellulite.” We found no trials supporting these.

How do you use one safely?

  • Start with a lower setting and a shorter session.
  • Drink water before and after.
  • Lie on a towel or wear light cotton clothing to protect your skin.
  • Stop if you feel dizzy, sick or have a headache.
  • Don’t use one after drinking alcohol, if you’re pregnant, have a heart condition, diabetes with reduced feeling in your skin, or any condition that affects your ability to sense heat.
  • Never fall asleep in one, and unplug it after use.

Common questions

Are infrared sauna blankets as good as a sauna?

We can't say they are. They heat the body inside a closed wrap rather than heating the air around you, the head usually stays outside, and no study has tested them for the outcomes linked with saunas, such as blood pressure or heart health.

Do sauna blankets help you lose weight?

You'll weigh less after using one because you sweat, but that's water and returns when you drink. There's no evidence they cause fat loss.

Are sauna blankets safe?

For most healthy adults, used as directed, they're likely to be low risk. Risks include burns, overheating and dehydration. Don't use one while drinking, if you're pregnant, have a heart condition or reduced feeling in your skin, and never fall asleep in one.

References

  1. Hussain J, Cohen M. Clinical effects of regular dry sauna bathing: a systematic review. Evidence-Based Complementary and Alternative Medicine, 2018.pubmed.ncbi.nlm.nih.gov
  2. Sears ME, Kerr KJ, Bray RI. Arsenic, cadmium, lead, and mercury in sweat: a systematic review. Journal of Environmental and Public Health, 2012.pubmed.ncbi.nlm.nih.gov
  3. Brunt VE et al. Passive heat therapy improves endothelial function, arterial stiffness and blood pressure in sedentary humans. Journal of Physiology, 2016.pubmed.ncbi.nlm.nih.gov
  4. NHS. Dehydration.nhs.uk

First published 4 November 2026. Spotted an error? Tell us and we'll correct it. Read our editorial policy.