In the pursuit of wellness, infrared sauna blankets have emerged as a popular option. These blankets promise a convenient way to experience the benefits of a traditional sauna in the comfort of your own home. The appeal of a 20-minute sweat session that leaves you feeling relaxed, rested, and potentially healthier is undeniable. But how much of the hype is actually supported by scientific evidence? This article delves into the world of infrared sauna blankets, exploring their purported weight loss benefits, other potential health advantages, and safety considerations.
What is an Infrared Sauna Blanket?
Unlike traditional saunas that heat the air around you, infrared saunas use infrared lamps to directly warm your body. Supporters of infrared saunas say the heat penetrates more deeply than warmed air. This allows you to experience a more intense sweat at a lower temperature and stay in the sauna longer. Physical therapist Vivian Eisenstadt explains that these saunas "use infrared panels instead of conventional heat to easily penetrate human tissue, heating up your body before heating up the air."
An infrared sauna can operate at a lower temperature - usually between 120˚F and 140˚F (49°C and 60°C) - than a traditional sauna, which is typically between 150˚F and 180˚F (66°C and 82°C). Some manufacturers claim that in an infrared sauna, only about 20% of the heat goes to heat the air and the other 80% directly heats your body.
An infrared sauna blanket works similarly to a sauna. However, instead of sitting in a communal room, a person wraps a blanket containing infrared rays around themselves to warm their body.
Purported Benefits of Infrared Sauna Blankets
The supposed benefits of using an infrared sauna are similar to those of a traditional sauna. These include:
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- Better sleep
- Relaxation
- Detoxification
- Weight loss
- Relief from sore muscles
- Relief from joint pain such as arthritis
- Clear and tighter skin
- Improved circulation
- Relief from chronic fatigue syndrome symptoms
People have used saunas for centuries for all sorts of health conditions.
The Weight Loss Question: Fact vs. Fiction
Infrared sauna blankets have gained attention in the realm of weight management-but it's crucial to separate fact from fiction. The primary benefit of infrared sauna blanket use for weight management is increased calorie burn through passive sweating.
One of the most common questions surrounding infrared sauna blankets is whether they can actually help with weight loss. While it's true that some people may see the scale number change after spending 30 to 40 minutes in a sauna, that is most likely water weight that’s been shed through the act of sweating. Once you rehydrate, the number on the scale will likely creep back up to where it was before.
No, using an infrared sauna doesn’t burn body fat.
Melissa Young, MD, a certified functional medicine specialist at Cleveland Clinic, states, "I don't think there's good evidence at this time for true weight loss."
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Even if we work off the study premise that sitting in a sauna for 10 minutes burns, on average, 73 calories, that equates to about 219 calories during a 30-minute session. That means you would have to notch almost 16 of those 30-minute sessions in order to burn the equivalent of one pound (3,500 calories).
"[The calorie burn is] not going to be significant enough for the majority of people to have measurable weight loss," Dr. Young says.
During Souptember I lost my “hazy IPA weight” and I was doing it 3-4 times a week, but I was combining it with other healthier lifestyle choices - no sugar/alcohol, mostly plant-based and doing a lot of real cardio so of course the scale moved. But I want to be clear that without evidence I think it’s hard to believe that you are burning the proclaimed 600 calories by just laying there.
Do I think that I’m burning more calories watching TV in the sauna blanket than I am when I’m just watching TV not sweating in a sauna blanket - YES. My body is working MUCH harder, struggling to keep me cool and there is no way that doesn’t translate into some calories. Do I believe 50 minutes laying in a sauna blanket is the same as 50 minutes doing physical cardio? Not really. because you aren’t moving your body or activating any actual muscles. So I feel like there are some weight management benefits if you are into that or seeking that, but I do NOT think it’s a guaranteed way to lose weight.
Other Potential Health Benefits
While weight loss claims may be exaggerated, infrared sauna blankets offer a range of other potential health benefits:
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Relaxation and Mood Enhancement: One of the top reasons-and we don't necessarily need any studies for this-is it can be very relaxing. Releasing endorphins - The warmth generated by these blankets can trigger the release of endorphins, often referred to as the body's "feel-good" hormones. Promoting self-care - The act of dedicating time to self-care through sauna sessions can be a mood-boosting ritual in and of itself. They include:Women who are pregnant. There’s also some data indicating that saunas can help with feelings of anxiety, depression, and stress.
Improved Cardiovascular Health: Saunas can boost heart health and help with maintaining a healthy blood pressure. While it’s not entirely clear why this is, it’s likely due to an increase in heart rate from the heat, which could mimic the effect of cardiovascular exercise. The increased blood flow induced by infrared sauna blankets may also lead to improved endothelial function and reduced blood pressure-both crucial factors in stroke prevention. This means-for individuals with limited mobility or those recovering from cardiovascular issues-infrared sauna blankets can provide a gentle yet effective way to support heart health.
Muscle Recovery and Pain Relief: I know a lot of athletes are using it to help in muscle recovery. We don't know all the biochemical factors in that, but at a minimum, it's helping with sore muscles and stiffness. By delivering deep-penetrating infrared heat directly to the body, infrared sauna blankets can potentially accelerate the healing process after intense physical activity. Some users even report experiencing decreased delayed onset muscle soreness (DOMS) when using infrared sauna blankets regularly after workouts. The deep penetrating heat can help relax tense muscles, reducing physical discomfort that can contribute to stress and irritability. Infrared sauna therapy, in general, may be beneficial for certain musculoskeletal conditions, according to a 2022 systemic review. It cited knee osteoarthritis, fibromyalgia, and chronic myofascial pain as being conditions that may improve from infrared sauna therapy but noted its effects on low back pain and muscle damage in sports injuries are debatable.
Improved Sleep: Sleep is also an area in which emerging research related sauna use is proving positive, specifically in how sauna use may help you sleep deeper and fall asleep faster.
Potential Cognitive Benefits: Research suggests that regular sauna use may have neuroprotective effects. While more research is needed, the existing evidence suggests that regular sauna use could be a valuable addition to a brain-healthy lifestyle. There’s also research that shows an inverse link between sauna bathing and dementia and Alzheimer’s Disease-meaning regular use may be associated with a lower risk of dementia and Alzheimer's disease. (While the connection is not totally clear, it's possible that the way sauna usage can improve circulation may be at play.)
Safety Considerations
While available research does suggest that the risks associated with using an infrared sauna are relatively low, it is possible to experience overheating and dehydration, so it’s important to exercise caution. It’s also VERY not safe to be in more than 50 minutes, which is why it automatically turns off.
Hydration is Key: This intense sweating and the accompanying fluid loss make proper hydration a crucial part of any infrared sauna blanket routine. Dehydration is a common concern for sauna users. Dr. Young recommends not only drinking plenty of water before and after but also taking a stainless steel or glass water bottle in with you to stay hydrated.
Listen to Your Body: Overall, she says, it’s important to listen to your body throughout the process. “If you're nauseated or dizzy or feeling overheated, definitely step out,” she says.
Consult Your Doctor: Using a sauna may also interfere with some medications. If you’re unsure whether a sauna is safe for you, definitely ask your doctor first. If you have any health conditions such as high blood pressure or heart disease, get cleared by your doctor before your first session. Even though infrared saunas are fairly safe, you don’t want to take any chances when it comes to your health and safety.
Avoid Alcohol: Avoid using an infrared sauna if you’ve been drinking alcohol.
Contraindications: While sauna-bathing is a relatively safe practice, there are certain groups who should avoid it, says Dr. Young. They include:Women who are pregnantChildrenPeople with heart issuesPeople with multiple sclerosisPeople who experience seizuresAnd those who have recently had alcohol. People who are pregnant should avoid sauna therapy in any form. Anecdotal evidence advises that individuals with heart conditions should avoid sauna therapy. This may be due to the heat and humidity placing pressure on the cardiovascular system. Children should stay in a sauna blanket for less time than adults. Some 2021 research recommends children under 6 years should avoid this therapy completely as they do not regulate their heat and sweat as well as adults, so they are in danger of overheating.
If after using any sauna you experience a headache, a fever of 104°F (40°C) or higher, confusion, or a racing heart, seek medical attention, as you may be experiencing a heatstroke.
Tips for Using an Infrared Sauna Blanket
If you decide to try an infrared sauna, it’s important to know that they don’t come with universal instructions. There are some things to keep in mind, but ultimately, how you use an infrared sauna is your choice. Here are some tips to get started:
Stay hydrated: Make sure you’re hydrated before going into an infrared sauna. Be sure to drink a glass of water before your session. You can also bring water into the sauna, especially if you’re sensitive to higher temperatures.
Begin with a lower temperature: The average temperature for an infrared sauna ranges from 100˚F to 150˚F (38°C to 66°C). If this is your first time, start with 100˚F (38°C) and gradually work up to a higher temperature.
Start small: For first-time users, it’s best to start small, like 5 minutes at a time, and gradually add time to each session. Just don’t stay in longer than 15 to 20 minutes at a time. Saunas come with a timer, so make sure to set it. You don’t want to stay in there too long and risk becoming dehydrated.
Take time to cool down: When your session is done, be sure to let your body cool down. Once you’ve cooled down, you can take a shower or bath. Just make sure to hydrate afterward.
Wear what you want: How you dress is your choice. Some people wear bathing suits, while others prefer going in naked. You MUST cover your body with medium weight loose fitting clothes. No workout tights and not thin pajamas - I like thinner sweats or joggers (I’ve done it in lightweight pajamas but my body was red underneath - it was too hot). you have to wear socks (again, not too thin or thick). You get it - baggy and loose, long sleeve and never tight. Then you lay a towel inside to catch the sweat - make sure its under your neck where it will be the worst and you don’t want that sweat on floor/bed/sofa.
Relax: Read, meditate, listen to music, or visit with friends.
Frequency: If you’re in good health and can tolerate using the sauna 4 days per week, daily sauna use may be safe for you. Most sauna facilities recommend using it up to three to four times per week. However, some people are able to tolerate daily saunas.
If you feel ill or have a fever: wait to use the sauna until you’re feeling better.
Lightheadedness: Using an infrared sauna will cause you to sweat a lot, so you may feel lightheaded. If this happens, make sure to get up slowly, sit down once leaving the sauna, and hydrate.
Post-session: Drink water immediately after finishing your session, and wait for your body to cool down before doing anything else.
Choosing an Infrared Sauna Blanket
If you're considering purchasing an infrared sauna blanket, here are some factors to keep in mind:
Materials: Some individuals may prefer one material over another. For example, one material may react with a person’s skin. However, they should make sure the material they choose is easy to clean.
Budget: A person should ensure the infrared sauna blanket they choose is within their price range. They also may wish to consider any returns or trial periods as well as warranty information.
Temperature range: Individuals should check the temperature of the sauna blanket ranges from as high and as low as a person wishes to go.
Safety functions and timers: A person may want to ensure the product has safety functions, such as switching off once it reaches the maximum temperature. Additionally, some products allow people to set how long the blanket stays on.
Sizing: Individuals who are particularly tall should check the product’s dimensions before purchasing.
Hands-free: Some people may require a hands-free style with arm holes so they can use their hands while wearing the blanket.