What’s the Best Temperature for a Sauna Blanket?

best sauna blanket temperature

The best temperature for a sauna blanket is 120° F for relaxation and 140° F and above for triggering an intense sweat. If you’re a beginner start low and work your way up slowly. Don’t jump in at the highest temperature settings. Listen to your body and choose a temperature that works best for you. This article covers everything you need to know about sauna blanket temperature.

Infrared Sauna Blanket Best Temperature

The best temperature for an infrared sauna blanket is the temperature that feels and works best for you. Listen to your own body and choose a temperature that helps you relax and achieve the goals you have set without becoming overly hot during your session.

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In general, a lower temperature works best for deep relaxation, And, a higher temperature works for more intense sweat sessions that boost detox, heart rate, and skin cleansing. We recommend a sauna blanket temperature of 120 °F for longer relaxing sessions. These are great for people that want to unwind after a long stressful day.

And, a temperature of 140 °F or higher works best for triggering an intense sweat and all the physiological benefits that come hand-in-hand with that. You can expect all the same health benefits from an infrared sauna blanket as you get from a regular infrared sauna session. For more, check out the health benefits of infrared sauna.

You’ll also need to consider the safety aspects of using an infrared sauna, especially if you have any underlying health conditions. And, if you are new to sauna blankets – don’t jump in at the deep end. You need to work your way up slowly. Use the jump menu below to get straight to what you want.

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Sauna Blanket Temperature Safety Advice

If you have any safety concerns about using an infrared sauna blanket, you should seek medical advice before you begin using the device. People with underlying health conditions and women who are pregnant should consult a doctor before using a sauna blanket. And, if you have any concerns at all – our advice is to get a professional medical opinion.

Sauna blankets are safe for the vast majority of people. They use infrared heat to gently warm the body right to the core. This is the same type of heat used in hospitals to keep babies warm. And, it should not be confused with UV light which can be harmful and dangerous.

Choosing the Best Sauna Blanket Temperature for You

The best temperature for a sauna blanket is the temperature that works best for you. Everyone has an individual preference and there is no one-size-fits-all when it comes to infrared sauna blanket temperature.

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While this article recommends sauna blanket temperatures that work best for most people, you should remember that the best temperature for a sauna blanket is the one that feels most comfortable for you. With that in mind, we’ll help you discover the best temperature for you and one that helps you achieve the results you’re looking for.


Where to Start?

If you’re new to infrared sauna blankets, we recommend starting low, and easing your way in. If you are searching for the best temperature – the chances are you are an infrared sauna blanket novice. If you have little or no experience you should allow time for your body to become accustomed to the new device.

Like trying anything new, there will be a period of adjustment and acclimatization that takes place while your body familiarizes itself with the new experience. And, the best way to manage this is to start with a low temperature and gradually work your way up.

The key to this approach is to never expose yourself to heat levels above what feels comfortable. Baby steps. Start low and gradually increase the temperature – only if you feel comfortable doing so. Comfort is king.


Most infrared sauna blankets have a temperature range of 90-160 °F. This works out as approx 35-75 °C in Celsius. And, a regular cabin infrared sauna runs at a temperature of 120 °F. Therefore, the best approach is to start on a low sauna blanket temperature of 90-100 °F for a short session of just 5-10 minutes.

If you feel comfortable at this temperature and your body has reacted well you can increase the sauna blanket temperature by 5 °F for your next session. Then, repeat this process until you reach a temperature of 120 °F. At this point, your body will be experiencing all the benefits you expect from an infrared sauna – such as deep heat penetration and warming your body right to the core.

You should also find the experience deeply relaxing. And, many people prefer this temperature for longer relaxing sessions that reduce stress and help people unwind – a great routine just before bedtime.

Experienced Users

More experienced sauna blanket users often enjoy higher temperatures. While 120 °F is plenty of heat for most individuals others want to experience greater heat intensity and trigger a more intense sweat. The best sauna blankets on the market are capable of operating at temperatures of 160 °F. This is an intense heat that should only be practiced by experienced users.

If you want to crank up the heat and relax in higher temperatures, you should increase the sauna blanket temperature gradually in increments of just 5 °F per session. And, never stay in a sauna blanket if you feel uncomfortably hot. It’s important you don’t push your body past what it can handle or what feels comfortable. If you feel too hot you should power the device off, climb outside, and allow your body time to cool down.


Deep Relaxation vs Intense Sweat

The best temperature for an infrared sauna blanket also depends on what you are trying to achieve. Lower temperatures work best if you want a long, deeply-relaxing session. And, higher temperatures with more heat are best for triggering an intense sweat and boosting cardiovascular activity. If relaxation is your goal, we recommend aiming for a temperature of 120 °F.

sauna relaxation

This is a comfortable temperature for most users. And, it allows you to completely unwind and let the troubles of the day drift away. A moderate temperature of 120 °F also allows you to enjoy a longer session compared to a short sharp burst of intense heat.

However, if you are an experienced sauna blanket user and want to experience an intense sweat and all the health benefits that come along with that – then you should aim for something higher. Temperatures of 140 °F and above work best for more intense sweat sessions.

In fact, the Best Sauna Blankets on the market go right up to 160 °F and beyond. The one caveat here is that you should never subject your body to a temperature that feels uncomfortable or causes distress.

Best Temperature for Weight Loss

What’s the best sauna blanket temperature for weight loss? Can a sauna blanket be used for weight loss? Sauna blankets are not effective for long-term weight loss. Our tests show them to cause a short-term loss in water weight. But, this water must be replaced as soon as possible to prevent dehydration. They don’t burn fat or calories.

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If you want to achieve a short-term water weight loss you need to trigger an intense sweat. And, the best temperature for this is 140 °F and above. If you are an experienced sauna blanket user and feel comfortable doing so, crank the temperature up to 140 °F or higher and you’ll quickly begin sweating.

However, if you begin to feel uncomfortable in any way you should end the session and climb outside the sauna blanket. And, any water lost to sweat should be replaced as soon as possible. For more information, check out our full guide to Sauna Blankets & Weight Loss.


About the Author


• Sauna Specialist

Meet Jake, a man with a passion for sauna therapy. Jake’s background is in science. And, his passion is wellness and basketball. Growing up in Orlando Florida, Jake enrolled in Florida International University where he graduated with a BS in Biological Sciences.

As a young man, he worked in the spa and wellness center at the renowned Breakers Palm Beach luxury hotel. Here he developed his skills and understanding of client-centered wellness delivery. Upon graduating from FIU he took up a research position focusing on the application and practical effects of steam therapy.

His research has contributed to advancing the understanding of steam sauna therapy and how it can be applied in the occupational health environment. His work in this area has been officially recognized for its impact on the field.

Jake is a devoted fan of the Orlando Magic basketball team. When not working and advancing his research he enjoys attending games at the Kia Center in downtown Orlando. He also likes to remain active in his local sports community and volunteers as a basketball coach for his local youth team.

With his background in scientific research and passion for wellness, Jake is a valuable addition to the Home Sauna Heaven writer’s team where he shares his knowledge and understanding of sauna therapy, steam sauna therapy, and how they can be used for best effect.

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