As a wellness editor, I’ve used sauna blankets for years, and the best at-home saunas come in all shapes and sizes. Bigger doesn’t automatically mean better. Beloved by the longevity and biohacking crowds, a home sauna can be a game-changer for your wellness routine, but there’s a lot to consider before buying. Sauna use has been studied extensively for its impact on cardiovascular health and sports recovery, but the benefits also extend to improved sleep and decreased inflammation markers.
Health Benefits of Regular Sauna Use
Longevity expert and founder of HUM2N Dr Mohammed Enayat explains that a growing body of research suggests regular sauna use can lead to better long-term health outcomes. “Repeated exposure to heat puts mild stress on the body, and this increases the heart rate and improves circulation, similar to that of moderate physical activity,” he says. “Using saunas regularly has also been associated with improved vascular function and lower blood pressure in some. Heat exposure can help to relieve muscle tension, promote overall wellbeing and improve quality of sleep.”
Thanks to the biohacking boom, sauna blankets and infrared domes have entered the market alongside traditional cabin-style saunas. These at-home tools typically use infrared heat, which heats the body from within by converting light waves into thermal energy. GP and founder of The Facebible clinic Dr Raj Arora explains that while heat can be beneficial to health, there is currently much less research on infrared saunas and steam rooms than on traditional Finnish dry saunas, which heat the air around the body.
What Are the Benefits?
Saunas are used for general relaxation, to relieve menopause symptoms like poor sleep and joint pain, and to treat long-term sports injuries. They also show promising data on improvements to cardiovascular health. However, consistency is key. Dr Arora explains that “one of the biggest misconceptions is that using a sauna occasionally is enough. The research suggests that both duration and frequency matter. Benefits become more apparent with sessions lasting around 19 minutes or longer and with regular use, particularly four or more sessions each week.”
Two other benefits of regular sauna sessions are less provable depending on who you ask. Many medical experts are critical of the concept of detoxing as a lifestyle intervention, explaining that the idea of “sweating out toxins” is fairly unsubstantiated. Sweat does contain measurable trace heavy metals and microplastics, but this doesn’t mean that sweating regularly automatically reduces the toxic load on your body – your kidneys and liver do that work, not your skin.
Weight loss is also touted as a benefit, with some sauna blanket brands claiming a loss of 600 calories per session. However, most of the weight lost after using a sauna is water via sweat. Studies have shown that sauna use raises heart rate to a similar level to light cardio, but this isn’t comparable to measuring real fat loss. Glowing skin and skin healing are also benefits. Your body redirects roughly 50-70 per cent of blood flow to your skin during a sauna session, which produces a flushed post-session glow. Combined with sweating clearing out pores, clearer, glowier skin is a genuine plus. Heat exposure triggers heat shock proteins, which promote cell repair in the body, and several studies have shown promising results for healing after consistent sauna use.
Any Drawbacks?
Heating elements in sauna blankets and domes sit much closer to your body than they would in a cabin, so EMF exposure is likely higher. Some experts say electric and magnetic fields are nothing to worry about, but some scientists recommend monitoring your exposure. Some quality sauna brands publish third-party EMF testing showing levels below 2 mG, while others skip testing entirely. When shopping for a sauna blanket or dome, one should also be aware of materials. Cheap vinyl or PVC linings can release VOCs when heated, so looking for materials labelled non-toxic and using a towel insert is advisable.
Hygiene is also a consideration. Allowing sweat to build up inside the lining can create a breeding ground for harmful bacteria, so ensure you’re cleaning your device and wiping down any pillows and footrests after every use and washing the towel insert regularly. Then there’s the space issue. Sauna cabins can be huge, but blankets and domes also take up plenty of real estate in the home. Consider how much space you have to store your blanket and whether it comes in a travel bag, whether you have room for a dome, and if there’s ample space around your dome or cabin to avoid fire hazards.
Who Can’t Use a Sauna?
Saunas are a great wellness tool, but they’re not suitable for everyone. Dr Arora points out that pregnant people should avoid them and those with active skin infections or open wounds should wait until these have healed before trying heat therapy. “People with uncontrolled high blood pressure, unstable angina, a recent heart attack, significant heart rhythm abnormalities or severe aortic stenosis should seek medical advice before using one. And anyone who is acutely unwell or has a fever should wait until they have recovered before using a sauna,” she advises.
Dr Enayat explains that sauna users should also be aware of fluid loss, especially during hot weather. “It’s important to replace fluids both before and after a sauna session. Also, spending long periods in very high temperatures or using alcohol before entering a sauna should also be avoided, as this increases the risk of dehydration, dizziness and fainting.” Both experts recommend paying attention to how your body feels throughout the session and afterwards, and cooling down gradually.
How I Tested
I assessed each of these products on factors like materials, EMF emissions, cost, comfort, maximum temperature and brand credentials. I also weighed up extras like towel inserts, pillows, built-in precious stones and red light. An at-home sauna is generally a big-ticket item, so I also considered cost and value for money along with how each product made me feel and how my recovery and sleep scores responded after consistent use.
Bon Charge Sauna Dome
Combining four different therapies including FAR infrared heat, PEMF, red light (660nm) and near infrared light (850nm), Bon Charge’s sauna dome is a serious bit of kit. The maximum heat offers a decent opportunity to sweat, getting up to 90C – most sauna blankets top out at around 60C, which is still very hot, though some experts say a dome or a cabin is far more effective than a blanket. The brand also claims that this sauna has the lowest EMF on the market at 0.16 mG, against a safe range of 0 mG-2 mG.
The mat at the base offers 30 PEMF settings ranging from 1Hz to 30Hz. The idea behind this is that pulsed electromagnetic field therapy can be used for relaxation, wound healing and recovery alongside the infrared heat from the sauna. PEMF is FDA-approved and used by some NHS practitioners in the UK. The mat also contains tourmaline, onyx, amethyst, and quartz, intended to disperse the heat evenly and offer additional healing benefits.
Unlike a sauna blanket, which one uses clothed, the idea is to preheat the dome and then use it naked, like you would a traditional sauna. I found this a far more pleasant experience than sweating into my clothes, and it allowed the red light inside the dome to reach the skin. However, using the towel insert is a must; otherwise, you’re liable to sweat all over the PEMF mat base, which alone is £599. The downside to a dome like this one is that it’s bulky and the PEMF mat base makes it even bulkier, so it’s much harder to store than a blanket that packs away into a bag. Another thing to note is that the bulbs inside the dome become very hot during use, so touching them with naked skin is not advised. There’s also a slightly plastic smell that emanates from what the brand calls ‘vegan leather’, which can be unpleasant if you’re expecting the soothing smell of cedarwood associated with cabin saunas.
My sleep score and recovery score both improved after several 20-30 minute sessions a week, and I sweated much more using the dome than I did with any of the blankets on this list. The set-up was easy, and the controls were straightforward too, with different displays for the top of the dome, the bottom and the mat underneath. Size: Mat: 180cm×80cm Dome: 180cm×80cm×45cm. Type: Sauna dome. Max temp: 90°C. EMF rating: 0.16mG. Materials: Vegan leather, tourmaline, onyx, amethyst and quartz. Buy now, £1469, Healf.com
Hydragun Heatpod 2 Sauna Blanket
This is the second iteration of the heatpod after several tweaks and improvements. The brand has upgraded the design, the maximum temperature and the overall user experience following feedback from its customers. It’s the hottest sauna blanket available with a top temperature of 85°C, so I did find that of all the blankets I tested, this one made me sweat the most. The brand boasts zero EMF thanks to Faraday-shielded coils, which challenges Bon Charge’s claim to have the lowest emissions, though there’s no official body to determine this. Despite all products on this list being within the safe zone, it’s worth noting these claims are self-reported.
There’s an option to purchase this blanket with or without the towel insert, pillow and footrest, and while you probably don’t need to elevate your head or feet – though this is arguably more comfortable and prevents neck strain – the towel insert is definitely worth adding for hygiene reasons. The branded towel is a large black cotton waffle design created specifically for use with the blanket. There’s also an insulating cotton lining between you and thermal sensors that monitor the temperature inside the blanket, but the inside is waterproof so it’s easy to wipe down after use. The controls are also very easy to understand, and the controller is pretty chic in matte black with raised buttons.
The brand has also sized this version of the blanket up so that it’s a comfortable fit for taller users up to 6'3. It’s also very easy to get in and out of, thanks to the double-sided zipper. The whole blanket packs away easily into the travel bag, and this is one of the lighter sauna blankets on this list, so it's easier to lift too. There is that tell-tale plastic smell that accompanies ‘vegan leather’, and this blanket requires that you wear clothing and socks to prevent any skin contact, so for those who prefer to sweat naked it might not be the one. However, if you’re happy wearing breathable natural fibres and a pair of socks, it offers some great credentials. Size: 190×180cm. Type: Sauna blanket. Max temp: 85°C. EMF rating: Zero. Materials: Water-based vegan leather. Buy now, £549, Hydragun.co.uk
HeatHealer Sauna Blanket
This Australian wellness brand has long been a favourite of mine, and I’ve used this sauna blanket for a couple of years. It’s a slightly more affordable option, and its composition and recommended usage are slightly different to the other blankets on this list. It comes with a waterproof pillow and contains 96 discs of jade and tourmaline for better heat distribution. Tourmaline's far-infrared emission and negative-ion release are real, measured mineral properties backed by published science; however, there aren’t any quantified studies specifically on inclusion of these materials in sauna blankets and PEMF mats. Personally, I like the inclusion as it adds an extra layer that feels soothing when you’re inside the blanket. Fans of crystal healing may also appreciate the addition.
Similarly to the Hydragun blanket, this one uses copper Faraday shielding, and the brand claims its EMF emissions are reduced to the point of being undetectable by a standard meter, so not quite a score of zero but pretty close. The brand is also pretty hot on third-party testing, which bodes well. The blanket uses high-emissivity nichrome heating elements that emit far infrared and heat up to 60°C from levels one to nine on the controls. It also uses insulating cotton, certified toxin-safe PVC for the waterproof layer and certified toxin-safe amide fabric for the external layer.
The cotton towel insert is sold separately but is worth the investment to save you sweating through the clothes you’re advised to wear and onto the stone discs. The brand recommends a session of up to 60 minutes for best results, which contrasts the 20-minute bursts that are generally recommended. However, with your head outside of the blanket and a max surface temperature of 60°C, this does check out, as your core temperature will be lower overall across 20 minutes. Other useful features include a chunky zipper and an adjustable foot flap to make the bag a little roomier. This is undoubtedly the best option for larger users fitting up to a 6'6 person weighing up to 136kg. It’s also among the heavier options at 11kg thanks to the addition of the stones, but it does pack fairly easily into a canvas carry bag which is included. Size: 190cm. Type: Sauna blanket. Max temp: 60°C. EMF rating: Almost zero. Materials: Cotton, toxin-safe PVC, toxin-safe amide fabric. Buy now, £400, Heathealer.com
CurrentBody Sauna Blanket
If you find sauna blankets large and unwieldy, this is definitely the easiest to set up, use and pack away, so would be a great option for those with existing injuries or mobility limitations. It’s the lightest and easiest blanket to fold and unfold and comes with a pillow, carry bag and waffle cotton towel insert. The brand is generally very well respected as a wellness tech company; however, it doesn’t disclose much about the blanket’s fabrication despite making a lot of health claims on the website. It uses far-infrared heat like the others on this list, but I couldn’t track down any EMF claims, information about shielding technology, or confirmation of third-party materials testing.
The blanket seems to be made from waterproof, easy-to-clean polyurethane. There are no additional crystal layers, so the bag is much lighter at 7.6kg and very flexible. So much so that rather than lying down inside it, it’s the only bag you can comfortably sit up in – ideal if you want to watch TV or get some work done at your desk – though funny looks at the office may ensue if you take it to work. It heats to a maximum temperature of 75°C. The plastic smell is present, but there are fewer creases, sections and different parts to clean, so it’s very easy to wipe after use. If the blanket exceeds the maximum temperature, the safety features will kick in, and it will switch itself off. All the sauna devices on this list have timers that you can program based on how long you want to spend inside and will automatically turn off after the set time has passed. This means if you fall asleep (which I often do), your session will end. The default setting for this blanket is 45 minutes, but you can set the timer for up to an hour. I tested every blanket on this list before bed. Initially, I had tested this Current Body blanket after the gym but found the heat and relaxation made me sleepy, so switched to evening use. I found that I fell asleep much quicker after using the blanket regularly. Size: 180cmx90cm. Type: Sauna blanket. Max temp: 75C. EMF rating: Unknown. Materials: Polyurethane, cotton towel insert. Buy now, £549, Currentbody.com
What Is the Best At-Home Sauna?
There are some great options for at-home heat therapy, but if you’re looking for the closest experience to a traditional cabin sauna without the hefty price tag, the Bon Charge sauna dome is the clear winner. It also offers some nice extras like PEMF and full-body red light. However, it is still the most expensive option on this list, so if you’re looking to really get your sweat on for less, the Hydragun heatpod 2 is a seriously hot blanket. If you don’t require soaring temperatures and are seeking the same third-party testing credentials and the addition of semi-precious stones at a reasonable price, Heathealer’s sauna blanket is a great option – it’s roomy too. If this seems too heavy, the easy-to-use lightweight option for those who may struggle with setup and cleaning comes from CurrentBody. All are sound options with mostly impressive transparency when it comes to tech, EMF emissions and materials, and all offer a decent at-home sweat that can help boost relaxation and wellbeing.
Why Trust Me?
I got my first infrared sauna blanket to use at home back in 2019 and was hooked on the feeling. I’ve researched and reported on heat therapy and saunas for many years and know everything there is to know about longevity protocols, heat shock proteins and the different types of sauna available. I also know what constitutes a red flag when shopping for an at-home device and what helps a sauna blanket, pod or cabin stand out.
