How to Use a Sauna Blanket – 12 Step Guide

how to use a sauna blanket

Thinking about investing in an infrared sauna blanket? Want some info on how to use them? You’re in the right place. Using a sauna blanket is super easy. There are no complicated instructions or setup procedures. In general, all you have to do is roll out, power up, and climb in. This article covers everything you need to know about How to Use a Sauna Blanket.

Using a Sauna Blanket – Simple Guide

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Always Follow Your Manufacturer’s Guidelines

If you have purchased a sauna blanket you should refer to the user manual that came with your device. Always follow the manufacturer’s instructions supplied with your device when operating a sauna blanket. Failing to do so could damage the blanket and result in the voiding of your product warranty. However, the steps below outline the general operation of a sauna blanket and will comply with most models on the market today.

How to Use an Infrared Sauna Blanket – 12 Steps

1: Lay the Blanket on a Flat Surface

The first step in how to use a sauna blanket involves positioning the device on a suitable flat surface. You should choose a space that is completely flat and provides sufficient room for the blanket to be fully unfolded. Choose a surface that is heat resistant to avoid damage while the blanket is in use. And, ensure the device is completely flat before proceeding to the next step.

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2: Power the Device On

Once the blanket is in position you should begin powering it on. Assemble the power lead and control unit if they are not hard-wired to the device. And, then plug the device into an electrical socket. When everything is in place – switch the sauna blanket to ON.

3: Set Temperature & Duration

It’s now time to set your temperature and your preferred duration for your session. Most devices allow you to choose either a specific temperature in Fahrenheit or Celsius. Or, you can choose a heat level setting 1-10. You’ll also be able to select a time duration.

We advise aiming low if you’re a beginner. 5-10 minutes works well for novices. The device will automatically shut down when the time duration has been reached – a vital feature if you fall asleep while enjoying your session.

4: Allow to Preheat

The device will take some time to preheat. The length of time needed will depend on the temperature you have set and the specific blanket you are using. In general, you should allow 5-10 minutes for the device to reach operating temperature. This gives you time to get ready and prepare yourself.

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5: Prepare Yourself

Preparing yourself involves three steps – dressing appropriately, using a sauna blanket insert (optional), and grabbing a drink of water.

• Dress Appropriately

When the device is preheating you should use this time to get ready. The most important thing you need to do is dress appropriately. When using a sauna blanket you need to cover your body in clothing from neck to toe.

This prevents direct contact between your skin and the hot blanket surface. You should change into something loose-fitting that feels comfortable against your skin. Breathable materials such as cotton work well.  For more, see What Clothes Should You Wear in a Sauna Blanket?

• Sauna Blanket Insert

Even better, you can try using a sauna blanket insert. These devices fit inside the blanket like a giant cozy sleeping bag. They protect you from the heat, soak up sweat, and feel great against your skin. And, when you use one, there’s no need to dress from head to toe. You can even sauna naked!

• Drink of Water

Make sure you have a drink of water within reach. Sauna blankets can trigger an intense sweat and you’ll need to replenish your fluids to prevent dehydration. And, another top tip is to leave your phone behind. This should be time spent completely relaxing and forgetting about the outside world.

6: Climb In

Once you’re ready to go and the device has reached its operating temperature – it’s time to climb inside. Sauna blankets look a little like a sleeping bags. There’ll be a velcro section or zip running all the way down one side. Open this up, climb inside, and position your body inside the blanket. Your neck and head always remain on the outside of the blanket – never inside. Then, carefully wrap the blanket closed around you and redo the velcro or zipper.

7: Lay Back & Enjoy

Once inside all you have to do is lay back, relax, and enjoy. The infrared heat energy will begin working its way into your body and gently warming you right to the core. If you’ve chosen one of the higher heat settings you will notice an intense sweat kicking in.

Don’t worry this is normal. You can use the time to practice breathing exercises or some meditation. If you begin to feel uncomfortable at any time – switch the device OFF and climb outside. Otherwise, you can wait until the session reaches its conclusion.

8: Finishing Up

When your session is over, open the blanket and climb outside. Undo the velcro patches or zipper just like you would a sleeping bag. You should be feeling relaxed and rejuvenated after your infrared heat session.

9: Unplug Your Device

When the session is over you should power the device OFF using the control panel. Then, unplug the power lead from the electrical socket for safety. This is standard electrical safety practice that should be followed every time you complete a session in the sauna blanket.

10: Allow Your Body Time to Cool

When your session is complete you should allow yourself some time to cool down. Your body will be at an elevated temperature and it will take time to readjust. You may find you continue to sweat during this time. Rest up for 5-10 minutes and your body will slowly work its way back to regular body temperature.

11: Shower & Freshen Up

Then, all you need to do is jump in the shower and freshen up. Technically speaking, this step is optional. But, trust me, nothing feels better than taking a shower after a sauna session. The cleansing water washing away all the sweat is a rejuvenating and invigorating experience. It helps you cool down and rinses away any impurities and toxins flushed to the skin surface while sweating.

12: Clean & Pack Away

Once the blanket has completely cooled down you can begin cleaning it – if needed. Any residual sweat should be mopped up using a clean dry towel. And, the inside of the blanket should be wiped clean with a gentle cleaning solution (see link below).

Then, allow to completely air dry before packing away. Fold the blanket up as per your manufacturer’s instructions and return the device to its carry case along with the control unit and power lead. Then, pack away until it is next needed.

For more, check out – How to Clean an Infrared Sauna Blanket.


Safety Tips – Are Sauna Blankets Safe?

Safety is paramount when using an infrared sauna blanket. You should consult your manufacturer’s user manual for specific instructions for your blanket. However, here are our top tips for staying safe when using a sauna blanket.

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• Seek Medical Advice

If you have any concerns about using an infrared sauna blanket, are pregnant, or have any underlying medical conditions – you should seek medical advice before using the advice.

Lay Blanket Flat

Always ensure the blanket is laid out completely flat before powering it on. If the blanket is powered on when it is still folded it can result in hot spots and damage.

Don’t Stay in Too Long

You should never remain inside a sauna blanket longer than feels comfortable. If you are unsure of session duration times – you should start low. A short session of just 5 minutes is a good starting point. Then, if you feel comfortable you can gradually increase your session length.

Don’t Allow Yourself to Overheat

This may sound like common sense but you should avoid overheating. If you begin to feel uncomfortably hot you should terminate your session and climb outside. Use the temperature control to adjust the blanket to a heat level that feels comfortable for you. The best advice is to start low – and work your way up gradually only if you feel comfortable doing so.

Stay Hydrated

It’s important you don’t allow yourself to become dehydrated. All fluids lost to sweat must be replaced to avoid dehydration. Keep some water within reach and sip regularly while inside the blanket.

Allow your Body Time to Cool Down After Use

When your session is over you should allow some time for your body temperature to adjust and cool down. Sweating may continue for 5-10 minutes after your session. Once your body has cooled down you should take a shower and freshen up.

Unplug Device Before Folding Up

Always unplug the power lead from your sauna blanket before you begin folding up and packing away. Failing to do so could cause an electrical hazard.

Allow to Blanket to Cool Down

And, always allow the blanket to fully cool down before folding it up and packing it away. You should use this time to clean and mop up any residual sweat that has accumulated inside the blanket.


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How to Use a Sauna Blanket FAQ

Here’s a round-up of the questions we most frequently get when discussing how to use a sauna blanket.

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How long do you stay in a sauna blanket?

You should stay in a sauna blanket for as long as feels comfortable, and no longer. Beginners should start with a short duration, for example 5-10 minutes, then gradually work your way up if you feel comfortable doing so. Experienced users tend to enjoy longer sessions of 30-45 minute duration.

Should I wear clothes in a sauna blanket?

Yes, you should wear clothes in a sauna blanket. Your skin from neck to toe should be covered to prevent direct contact with the hot blanket surface. Wear comfortable, loose-fitting clothes made from breathable material. Cotton is a good choice. Alternatively, you can try using a sauna blanket insert.

Do sauna blankets burn fat?

No, sauna blankets do not burn fat. They cannot be used for effective long-term weight loss. Sauna blankets trigger an intense sweat that will result in a short-term weight loss. However, this water must be replaced as soon as possible to prevent dehydration.  Check out Sauna Blankets & Weight Loss for more.

Can you put your face in a sauna blanket?

No, you cannot put your face in a sauna blanket. Your head and face should remain outside the device at all times. Sauna blankets cover your body from your neck to toes – but not your face.

Why am I not sweating in the sauna blanket?

Many people do not sweat when they begin using a sauna blanket. It can take several sessions before your body becomes acclimatized to the infrared heat of a device and begins sweating. If you are not sweating and you are new to sauna blankets – be patient. Sweating may begin once you have a few sessions completed.

What do you put under a sauna blanket?

If you want to protect a floor surface from the heat of a sauna blanket you can place a yoga mat or towel under the device. You should always place the device on a heat-resistant surface that will not be damaged by infrared heat.


About the Author


• Allied Health Specialist

Meet Amy, a dedicated advocate of sport, fitness, and the application of infrared sauna therapy. Originally from Texas, she moved to the Sunshine State at an early age. Growing up in the Tampa Bay area, she enrolled in the University of Tampa where she graduated with a BS Degree in Allied Health and a MS in Athletic Training.

Amy’s expertise lies in infrared sauna therapy, with a special focus on the synergistic effects of infrared sauna in combination with traditional therapies. She has a passion for exploring and developing innovative approaches to wellness enhancement and injury recovery.

Amy began her journey as a swimming coach at the YMCA Aquatic Center in Central Florida. Here she developed a passion for applying her sporting knowledge to help individuals achieve their goals. Transitioning to a role more closely aligned with her allied health and athletic training degrees, she delved into the field of infrared sauna therapy. She has been instrumental in pioneering the use of infrared sauna in rehabilitation and injury recovery.

Outside of her professional pursuits, Amy is actively involved in a community-based soup kitchen where she helps support her local homeless community. In her free time, she enjoys cycling and exploring her local national parks, including Biscayne Park, Big Cypress, and the Everglades.

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