It seems intuitive that the hotter the blanket, the more intense the experience will be. After all, traditional steam saunas often reach 170–200°F, so why not crank up the dial on an infrared blanket and recreate that intensity at home?
In reality, infrared technology works differently. Infrared blankets heat your body with radiant heat rather than heating the air, so they do not need to reach sauna-level temperatures to induce sweating.
The best approach is to find a comfortable, safe range where your body gets warm enough to sweat intensely without needless risk.
How hot does infrared sauna blanket get, and how hot should it get? This guide covers ideal temps, smart heat settings, and how to get the most out of your infrared blanket safely and effectively.
What Is an Infrared Sauna Blanket
An infrared sauna blanket is a portable wellness device that delivers the benefits of a sauna with far-infrared heat. It looks like a cushioned sleeping bag or wrap; you plug it in, wrap yourself up, and it gradually warms your body.
Unlike a traditional steam sauna, which must heat the entire airspace to 150–180°F, an infrared blanket uses electrical heating panels to emit infrared light directly into your skin. This dry, far-infrared heat penetrates a few centimeters into your tissues, warming you from the inside out.
As you lie inside the blanket, the infrared rays raise your body temperature and stimulate a deep sweat. Research indicates that infrared sauna blankets utilize electromagnetic radiation to stimulate living tissues and enhance circulation, metabolism, and detoxification.
The bottom line: an infrared sauna blanket is a home sauna wrap. It heats you by infrared light, not by blowing steam. You'll sweat, relax tight muscles, and raise your heart rate, just like in a sauna – but at much lower surface temperatures.
Ideal Temperature Range
How hot should you set the blanket? Your ideal temperature will vary based on your goals and comfort level, but in most cases, the sweet spot is well below anything intense or extreme.
Experts often cite a temperature range of approximately 120–140°F (50–60°C) as an effective setting for infrared heat.
It helps to compare: steam saunas typically run 170–200°F (80–93°C), whereas infrared blankets usually never exceed ~160–170°F. In fact, these blankets may start as low as 60°F and reach a temperature of nearly 176°F on the highest setting.
Keep in mind: more heat isn't always better. Cranking the temperature too high can lead to dizziness, dehydration, or even burns. Most wellness professionals recommend maintaining a temperature within the 120–150°F range and adjusting it according to your comfort level.
Factors That Affect Temperature Choice
Finding the right heat setting depends on several personal factors:
- Health and sensitivity: If you're new to exercise or have conditions such as migraines, low blood pressure, or heart issues, start slowly and consult a doctor first.
- Experience level: Beginners should start with lower temps and shorter sessions. Gradually increase as your body adjusts.
- Session length: Longer sessions (45–60 mins) build more heat, so you don't need high temps. Shorter sessions might need a warmer start to be effective.
- Hydration and recent activity: Dehydration or post-workout fatigue increases the risk of heat. Drink water before and during your session.
- Your goals: Lower temps (120–130°F) are great for relaxation and detox. Slightly higher temperatures (130–140°F) help with sweat and calorie burn once you're accustomed to them.
- Environment and clothing: A hot room or heavy clothing can raise your internal body temperature. Dress lightly and ensure your blanket seals well.
- Body type and tolerance: Everyone reacts differently. Some feel heat quickly at 125°F, while others need 140–150°F to break a sweat. Start where it feels warming but still safe.
Temperature Tips for Different Users
Different users have different needs and limits. Here are some guidelines:
Beginners
- Start with: 110–120°F
Start with low heat and a short time. For example, set your blanket to around 110–120°F and try it for 10–15 minutes. Pay attention: Are you sweating? Feeling tired? That temperature might suffice for now.
Fitness enthusiasts
- Start with: 130–140°F
After tough workouts, some athletes use sauna blankets for recovery. If you're healthy and used to saunas, you might start at 130–140°F for 20–30 minutes. Research suggests frequent infrared use may help post-exercise recovery.
Chronic pain sufferers
- Start with: 115–125°F
People with arthritis, fibromyalgia, or muscle injuries often use infrared therapy for relief. Research indicates that it can help reduce pain and stiffness.
Weight loss seekers
- Start with: 130–140°F
Some people hope that sauna blankets will help them burn calories. For weight loss, sauna blankets can help boost calorie burn slightly, similar to a slow walk. Try sessions for around 30 minutes, but pair them with regular exercise and a balanced lifestyle for the best results.
Stress and anxiety relief
- Start with: 110–120°F
Infrared heat can be a relaxing experience. For a gentle and calming session, opt for a lower temperature and unwind for 20–30 minutes, listening to music or practicing meditation.
Older adults
- Start with: 110–130°F
Mature users should use lower settings and keep sessions shorter or have breaks. Ensure someone is nearby in case of dizziness.
Children and Teens
Most experts advise against using infrared saunas for young children due to their underdeveloped ability to regulate body temperature. If a healthy teen uses one, keep it at 100–110°F for 5–10 minutes, with supervision.
Pregnant Women and Heart Patients
Avoid sauna blankets unless your doctor approves. Pregnancy affects circulation, and the risks to the fetus aren't well understood. Serious heart conditions also make high heat potentially dangerous.
Low sweaters
- Start with: 120–130°F
Check your hydration and wear light, moisture-wicking clothes. Gradually raise the heat to 120–130°F and maintain for 30–45 minutes. Everyone sweats differently, and even light sweating means your body is heating up.
Heat-sensitive individuals
- Start with: 100–110°F
If you know you get light-headed or have low blood pressure, stay on the cooler side and watch for warning signs. Open a window or fan slightly if needed. Take breaks midway through longer sessions.
What to Do Before a Session
Proper preparation makes a sauna blanket session more effective and safer. Follow these steps:
1. Hydrate Well
Drink 16–20 ounces of water about 15–30 minutes before your session. Since infrared heat makes you sweat, staying hydrated helps prevent dizziness and fatigue.
Avoid caffeine and alcohol beforehand, as both can dehydrate you. Keep a water bottle nearby to sip during and after your session to replace lost fluids.
2. Shower or Rinse Off
Take a quick shower to wash off any lotions, oils, makeup, or sweat. Clean skin helps your sweat glands work more efficiently and reduces the risk of irritation.
Warm water also opens your pores, which may improve circulation and enhance the detox effect.
3. Remove Metal and Electronics
Take off all jewelry or metal items like rings, necklaces, piercings, or watches. Metal can heat up during the session, potentially causing burns.
Also, leave your electronics, phones, earbuds, and smartwatches outside the blanket. They're not heat- or sweat-friendly and shouldn't press against your skin while you're in session.
4. Dress Appropriately
Wear light, breathable clothing made from materials like cotton or bamboo. A long-sleeve shirt, light pants, and socks are ideal for protecting your skin and absorbing sweat.
Avoid tight or synthetic fabrics, which can trap heat and cause discomfort.
5. Prepare the Blanket Setup
Lay the blanket on a flat, heat-safe surface like a bed, massage table, or yoga mat. Unfold it completely to ensure even heating.
After each use, wipe down the inside of the blanket with a clean, wet cloth or disinfectant wipe. Let it cool and dry fully before folding it away.
6. Set Up Controls and Let It Preheat
Plug in the control panel or remote and check that everything works properly.
For your first session, set the temperature to a low setting, around 100–110°F, and set the timer for 10–15 minutes. Most blankets need 5–10 minutes to preheat. Use this time to stretch, hydrate, or relax.
7. Position Yourself Comfortably
Once the blanket finishes preheating, lie down and wrap it snugly around yourself.
Center your body to ensure even heating. Keep your head outside the blanket unless it's designed to cover it.
Optional: Light Warm-Up
Before getting inside, do a few light movements, neck rolls, shoulder shrugs, or a short walk to boost circulation.
This step isn't required, but it can make the heat feel more comfortable, especially at the start of the session.
As Hot as You Like It: The Saunny Infrared Blanket Puts You in Control
The ideal setting depends on you: your experience, health, and goals. Infrared sauna blankets like Saunny's make it easy to enjoy deep, therapeutic heat from home - no spa required.
With a heating range of 77–176°F, Saunny provides complete control to adjust the intensity according to your comfort, goals, and experience. While most users find their sweet spot between 120°F and 140°F, your ideal temperature depends on your body, not the maximum setting.
Why Users Love Saunny Infrared Sauna Blankets:
✅ Detoxification: Flush out toxins like heavy metals and pollutants through deep, cleansing sweat.
✅ Pain Relief and Muscle Recovery: Soothe joints, relax muscles, and support post-workout recovery with improved circulation.
✅ Stress Reduction and Relaxation: Lower cortisol levels and ease tension with calming, consistent heat.
✅ Skin Health: Boost blood flow to enhance tone, elasticity, and collagen production.
✅ Improved Circulation: Support heart health and oxygen delivery throughout the body.
✅ Boosted Calorie Burn: Increase your heart rate and metabolism in a passive, relaxing way.
With Saunny's low EMF design, easy-to-use timers, and adjustable heat settings, you're in control every step of the way.
Start slow, stay consistent, and discover what true recovery and relaxation feel like with Saunny.
