When a cold or flu hits, comfort becomes the priority, and for some, that means reaching for an infrared sauna blanket. The idea is tempting: let the heat melt away the aches, clear your sinuses, and help you "sweat it out."
But is using an infrared sauna blanket when sick actually a good idea, or could it make things worse?
Many wellness enthusiasts claim it helps. The warmth feels amazing, and some even claim it speeds up recovery. On the flip side, doctors warn that heat can stress the body, especially if you're feverish or dehydrated.
So what's the real deal? In this guide, we'll break down the benefits, risks, and best practices for using an infrared sauna blanket when you're sick so you're not left guessing when you're just trying to feel better.
Can You Use an Infrared Sauna Blanket When You're Sick?
The answer isn't a simple yes or no; it depends on the nature and severity of your illness.
Most doctors say to hold off on using saunas or infrared sauna blankets if you're feeling seriously sick. If you've got a fever, chills, or a heavy cough, adding more heat can make things worse by raising your body temperature too much and increasing the risk of dehydration.
However, not every sick day feels the same. If you're just dealing with a common cold with some sniffles and body aches and no fever, a short session in your infrared sauna blanket might actually feel pretty good.
Infrared sauna blankets usually warm up to around 120 to 140°F, which is milder compared to traditional saunas. Some users claim that the heat helps alleviate congestion, muscle soreness, and general fatigue or discomfort.
The most important thing is to check your temperature before using an infrared sauna blanket. If the temperature is over 100.4°F, it's better to skip it. And if you're not sure it's a good idea, play it safe - rest up or check with your doctor first.
Potential Benefits of Using an Infrared Sauna Blanket When Sick
Here's how an infrared sauna blanket could help you feel better during a light cold or similar illness:
Muscle relief
Colds and flu often bring annoying body aches. The deep warmth of an infrared blanket can help relax tight muscles and ease that stiff, heavy feeling. It's a simple way to unwind without using another painkiller.
Better circulation
Infrared heat encourages blood flow by gently expanding your blood vessels. That means warmer hands and feet, improved nutrient delivery, and faster recovery from soreness. Some research even suggests it mimics the effects of light exercise on your heart and circulation.
Relaxation and deeper rest
There's something naturally calming about lying in a warm cocoon. Infrared sauna blankets can help you relax, lower stress hormones, and settle into much-needed rest, especially when being sick makes sleep elusive.
Sinus support
Even though infrared heat is dry, the rise in body temperature can help loosen congestion. Some people trap warm air around their heads with a towel while in the blanket, which may offer mild relief for stuffy sinuses.
Immune system kickstart
Gentle heat exposure can simulate a mild fever, which might help activate the body's natural defenses. While this isn't a proven treatment, regular sauna use has been linked to fewer colds in the long run.
Risks of Using an Infrared Sauna Blanket When Sick
While an infrared sauna blanket when sick might offer some relief, there are clear risks, especially if your symptoms are moderate to severe.
Here's what to watch out for:
Dehydration
Sweating in a sauna blanket can cause rapid dehydration. If you're already fighting a fever or have diarrhea, you're likely dehydrated to begin with. That combo can lead to dizziness, headaches, or delayed recovery.
Overheating and dizziness
Your body's already working overtime to fight infection. Adding external heat can cause your temperature to spike too high, leaving you dizzy, nauseous, or even faint. The risk is real: overheating when sick can worsen symptoms and even lead to heat exhaustion.
Extra strain on your heart
Infrared sessions raise your heart rate, similar to light cardio. That's fine when you're healthy, but if you're sick, especially with heart conditions or blood pressure issues, that added stress isn't worth it.
Worsening symptoms
Some symptoms don't mix well with heat. If you have a deep, persistent cough, chest tightness, or serious congestion, warming up can make breathing feel harder, not easier.
False sense of cure
A big pitfall is thinking you can "sweat out" an infection. Medical advice is clear that this is a myth. Trying to "sweat out" a cold won't cure it and can make you dangerously dehydrated.
Germ spread
If you share your blanket or use a spa's blanket, there's a risk of passing germs. Even at home, be mindful to clean the blanket between uses when you are ill. Bacteria and viruses can linger on surfaces.
Usage Tips and Precautions During Illness
Go in prepared if you plan to use an infrared sauna blanket while sick.
Here's how to lower the risks and make the most of it without making things worse:
- Talk to your doctor first: Did you get the flu, COVID, or anything beyond a mild cold? Check with your doctor before using heat therapy, especially if you're on medication or have chronic conditions.
- Skip it if you have a fever: If your temperature is over 100.4°F (38°C), don't even think about it. Your body's already running hot, and extra heat can tip you into overheating or dehydration.
- No alcohol or substances: Have you been drinking or using anything that messes with your awareness? Stay out. Heat and altered judgment don't mix.
- Be extra careful with age: Older adults and young teens don't regulate heat as well. If that's you (or someone you're caring for), it's best to skip or proceed with extreme caution.
- Start low, go slow: Set the blanket to 110–115°F and keep the session under 15 minutes. See how you feel before using it for more extended or hotter periods, especially if it's your first time using it while you're sick.
- Cool down gradually: No cold showers or icy face splashes. Just step out, hydrate, and rest. Your immune system doesn't need more stress right now.
- Keep it clean: Place a towel inside the blanket to absorb sweat. Wipe it down afterward. And if someone else might use it, give it a good clean or completely avoid using it until you're better.
- Hydrate before, during, and after: Drink 8–16 oz of water before hopping in, and keep a bottle nearby. You're losing fluids faster than you think when you sweat, especially while sick.
- Don't go in on an empty stomach: A light snack beforehand can help you feel more stable. Avoid heavy meals right before your session.
Recover Gently with Help from Saunny
If you decide to use an infrared sauna blanket while sick, play it safe. Stay hydrated, keep sessions short and mild, and skip them altogether if you have a fever or feel worse. And if you're unsure it's the right move, consult with your doctor first.
No sauna blanket will cure a cold or flu, but with clever use, it can be a comforting part of your recovery routine. When you're feeling under the weather, warmth can go a long way in helping you relax, ease body aches, and support better rest.
The Saunny Infrared Sauna Blanket brings you that comfort from home. With a temperature range of 77 to 176°F and a quick heat-up time (around 140°F in under 5 minutes), you stay in control of the intensity.
Saunny uses far-infrared carbon heating (8,000–10,000 nm wavelength) for deep, even heat without the overwhelming blast of a traditional sauna.
Why Saunny is a trusted choice when you're sick:
✅ Adjustable heat so you can start low and stay comfortable
✅ Built-in timer to prevent overdoing it
✅ Low EMF emissions and FDA, CE, and RoHS safety certifications
✅ Easy-to-clean interior for better hygiene during sick days
✅ Sturdy design with secure zipper and digital controller
Use heat as a tool for relief, not a cure.
With Saunny, you get comfort, control, and peace of mind right when you need it most.
