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Saunas have been a wellness staple in Scandinavian countries for centuries – in Finland, there are 3.3 million of them for a population of just over 5.5 million people – and it seems they're onto something. Evidence shows regular sauna sessions can help decrease blood pressure, lower the risk of cardiovascular disease, reduce inflammation, alleviate pain and even help you beat stress.
It’s hardly surprising, then, that the tradition is taking off in the UK, too. Google searches for ‘home sauna’ rose by a whopping 84% between January and March 2024, and according to the British Sauna Society, there are now close to 100 public saunas across the country.
If, like us, you’re tempted by some heat therapy but don't have the space for an outdoor sauna in your garden, nor the time (or funds) for a weekly spa visit, an infrared sauna blanket could be the perfect at-home solution.
These clever tools – which are all the rage with celebrities including Lady Gaga, Jennifer Aniston and Gwyneth Paltrow – use infrared rays to warm your body, allowing you to reap the mood-boosting, muscle-relaxing benefits of sauna bathing from the comfort of your living room.
To find out if they’re worth investing in, our wellness pros at the GHI put the CurrentBody Skin Infrared Sauna Blanket to the test over four weeks. Read on for everything you need to know about sweating it out at home...
What is an infrared sauna blanket?
“Unlike traditional saunas, which heat the air around you, infrared sauna blankets use infrared light to directly heat the body,” explains Mona Halawi, founder of MAD Fitness Studio. “Far-infrared light penetrates deeper into the skin, leading to intense sweating at lower temperatures than traditional saunas.”
Classic Finnish saunas typically range from 70C to 90C, while the CurrentBody Skin Sauna Blanket offers temperatures from a gentle 30C up to a more intense 75C.
It looks like a thick, padded sleeping bag – to use, simply plug it in, snuggle up inside and let it work its magic.
Are sauna blankets good for you?
CurrentBody claims its infrared sauna blanket helps eliminate toxins as you sweat, reduces inflammation, strengthens your immune system and even burns calories. It also says infrared heat therapy helps, “promote relaxation, while balancing your cortisol and ‘happy hormones’ to reduce stress”.
Sounds great, but what do the experts say? “There are no real scientific studies specifically related to sauna blankets, which are relatively new,” says sauna master and certified Thermalist instructor Jane Witt. “But they are a popular way to experience the benefits that can be inferred from existing research on infrared saunas and heat therapy.”
Below, the experts break down some of the potential benefits.
Muscle recovery and pain management: Witt points to research that indicates infrared saunas can help reduce soreness and stiffness, especially in conditions such as arthritis. “Infrared sauna blankets can offer similar relief, though potentially with less efficacy due to the lower intensity compared to dedicated infrared saunas,” she says.
Dr Maria Knobel, medical director at Medical Cert UK, adds that they can be particularly useful for people who engage in regular exercise, as well as those dealing with chronic muscle or joint issues. “The infrared heat enhances blood flow and circulation, which is beneficial for healing sore muscles and alleviating joint pain,” she explains. “Enhanced circulation helps deliver essential nutrients and oxygen to the affected areas, facilitating quicker recovery and reducing muscle stiffness.”
Calorie burn and metabolic boost: A sauna blanket could potentially support weight loss by prompting the body to burn calories. “Traditional sauna studies suggest increased calorie expenditure due to the body’s efforts to cool down during heat exposure,” says Witt. “Sauna blankets, with their less intense heat, likely provide a smaller but still notable metabolic boost.”
Stress relief, relaxation and better sleep: There’s a lot to be said for the R&R benefits of infrared sauna bathing. “Both traditional and infrared saunas have been shown to reduce stress and improve relaxation by releasing endorphins and improving overall mood,” says Witt.
Dr Sham Singh, a psychiatrist at the Winit Clinic, agrees, adding that they’re a worthy addition to your bedtime routine. “The heat will relax your muscles, helping to prepare you for a good night’s sleep and fall asleep more easily,” he says.
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Ease menopause symptoms: Dr Knobel highlights that infrared sauna blankets can be useful tools for managing menopause symptoms. “By providing a soothing heat experience, sauna blankets can help regulate body temperature and provide relief from the discomfort associated with menopause,” she says.
Are infrared sauna blankets safe for everyone?
Infrared sauna blankets are generally considered safe; however, they aren’t suitable for pregnant women, children or those with cardiovascular conditions. You shouldn't use one if you're breastfeeding, either.
It’s advisable to consult your doctor before using a sauna blanket – especially if you’re taking any medication or have an underlying health condition.
How we tested
Three of our expert testers (me included) trialled the CurrentBody Skin Sauna Blanket over a 30-day period, before reporting back on their experiences via a detailed survey covering everything from design, instructions and ease of use to comfort and portability.
They also shared whether they experienced any physical or psychological benefits and if they’d recommend the product to others.
Back at the GHI, we collated everyone’s experiences and awarded the sauna blanket an overall score.
The GHI’s CurrentBody Skin Infrared Sauna Blanket review
Score: 74/100
Pros
- Good at-home infrared sauna alternative
- Carry case for easy storage and transportation
- Simple to use
- 60-day money-back guarantee included
Cons
- Expensive
- Not suitable for everyone
What we liked
Our experts found the device a cinch to set up and use; you simply place it on a flat surface like a bed or your carpet, plug it in at the mains and set your desired temperature (from 30C up to 75C) and session duration (between 30 and 60 minutes) on the controller.
Wearing loose, comfy closing, slip inside the blanket and relax – it’s as easy as that. The blanket also came with detailed, step-by-step instructions, so none of our testers had any issues getting started. They also appreciated the handy tips on what to wear, how often to use the blanket and the importance of staying hydrated before and after use.
Though on the bulky side, testers thought the sauna blanket felt “robust and well made" and appreciated the accompanying carry bag, which allows you to neatly store it away when it’s not in use.
What about performance? One of our panel members, who is an avid runner and gymgoer, said they loved using it after their training sessions – particularly when they couldn’t be bothered to stretch, foam roll or get their massage gun out. “I can’t say for sure that it helped my recovery, but I like the sensation, and I felt as though I was doing something good for my body,” they told us.
I’ve been suffering with a knee injury for the past few months, and I found that half an hour in the blanket provided some sweet relief.
Some panellists also raved about its relaxing properties, likening it to a weighted blanket with the added comfort of heat. “It forced me to take half an hour to myself and completely relax,” said one tester, who enjoyed lighting candles and listening to guided meditations or their favourite podcasts while they sweated it out.
“After a session, my body felt lighter and my skin felt refreshed,” they added.
Personally, I get a bit too hot and bothered when I’m in a traditional sauna, but I could happily lie in my sauna bag for an hour without feeling overwhelmed thanks to the lower temperature and the fact my head was exposed.
What we didn’t like
At £549, it certainly doesn’t come cheap, and more research into the efficacy of sauna blankets is needed.
One downside is its size – the CurrentBody Skin Sauna Blanket measures 180cm x 90cm, so it’s not suitable for those who are particularly tall. It’s also a tad narrow, so won't suit those who are larger.
Though some testers enjoyed the blanket for its stress-quashing qualities, others found lying still for an extended period boring and uninspiring. “It’s quite a long time to lie still in a bag!” said one restless tester.
And not everyone enjoyed the cocooning sensation, with one panellist saying they felt a bit claustrophobic when wrapped inside. Ultimately, this comes down to personal preference.
Final verdict: Is an infrared sauna blanket worth it?
If you want to get your sauna fix on a regular basis, without having to trek to a spa or your local leisure centre, then an infrared sauna blanket is worth considering. “It’s a practical, cheaper alternative to accessing a sauna, can be used in the comfort of your own home and is easily transportable,” says Witt. “Sauna blankets can also be more comfortable for those who don’t enjoy some extremes of temperature found in a traditional sauna.”
Much like compression boots, a sauna blanket is an excellent passive recovery tool for those who exercise a lot but don’t have the time or inclination to stretch or cool down properly.
Then there are the deep relaxation benefits – wrapping yourself up in a cosy cocoon for half an hour allows you enjoy a soothing moment to yourself, away from the stresses of everyday life, and may even help you snooze better. It’s also a novel way to warm yourself up and give your wellbeing a boost during the winter months.
There’s no getting around the price, but if you do choose to invest, the brand provides a 60-day money back guarantee, so you can make sure it’s right for you.
The CurrentBody Skin Sauna Blanket is available to buy from the CurrentBody site.
Sauna blanket FAQs
What should you wear in an infrared sauna blanket?
CurrentBody recommends wearing loose clothing alongside the cotton towel insert to absorb any sweat released during your session and to ensure you feel comfortable. If you prefer not to wear any clothing, that’s fine, but make sure you use the towel insert.
How often should you use an infrared sauna blanket?
The brand suggests between 40 to 60 minutes, three times a week if you want to achieve noticeable results. When starting out, however, it advises you to work your way up from the lowest temperature and gradually increase the setting as you get used to it.
How do you clean the CurrentBody Skin infrared sauna blanket?
Turn off the device and make sure it’s not plugged into a power source. Then, use a non-toxic disinfectant spray to clean the blanket before your next use. Steer clear from chemical or alcohol-based cleaners which may discolour the fabric.
The towel insert can go in the washing machine on a gentle cycle (no higher than 30C) but don’t put it in the dryer.
Priyankaa is our sleep and wellness expert, specialising in expert-tested reviews and roundups on the latest health and fitness products. From walking boots to running machines, Priyankaa has written about hundreds of products and is passionate about providing in-depth, unbiased reviews. Plus, as an avid runner and gymgoer, she knows exactly what to look for when finding the right gymwear, fitness tracker or earphones.
Priyankaa has an MA in Magazine Journalism from Cardiff University and over five years’ experience in health and fitness journalism. Priyankaa has written for Stylist’s Strong Women Training Club, where she regularly wrote about diversity in the fitness industry, nutrition tips, training advice and her experience completing various fitness challenges. She has also written for a variety of publications including Business Insider, Glamour, Bustle, Metro, HuffPost UK, gal-dem and more. Outside of work, Priyankaa can usually be found trying out a new gym class, seeking out London's best eats or watching a Spanish TV show in a bid to keep up her language skills.
Kim Hawley is our health and fitness product tester. Her career in fitness has spanned over 30 years. Prior to joining the Good Housekeeping Institute, she worked as a personal trainer, writer and fitness instructor for some of London’s most prestigious health clubs, including The Harbour Club, David Lloyd and The Chelsea Club. Passionate about women’s health and fitness, especially in pre/post menopause, she is also a Level 4 PT and holds a professional nutritional qualification. Kim is responsible for rigorously testing everything from cross trainers to smart watches.
