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It was 9 a.m. on a Friday and I was dripping sweat as if I’d just crushed it in a hot Pilates class. But no, I was lying in bed—listening to music—in my apartment, resting inside my HigherDOSE Infrared Sauna Blanket.
Designed to promote a full-body detox, this blanket is one of the most questioned beauty-meets-wellness devices on the market right now. It’s one of those things purported to deliver optimal well-being—improving how you feel in ways that can’t quite be quantified but are certainly felt, and those who take a more holistic approach to health consider it a must-have. For instance, Gwyneth Paltrow (of course), who prioritizes sweating daily, has given it her stamp of approval. “If I’m on the go, there’s this infrared sauna blanket by HigherDose that is a 10 out of 10,” she told Vogue in 2021, outlining her wellness philosophy. “You just get in it and you sweat. You can be on your phone, or you can put your arms underneath, which is what you’re really supposed to do, and just chill, meditate, or listen to a podcast.”
HigherDOSE Infrared Sauna Blanket
- Why We Love It: Beloved by celebrities, athletes, experts, and editors alike, this is the most acclaimed sauna blanket on the market. Utilizing infrared heat plus grounding layers of crystal, charcoal, and clay, this heats up to 175 degrees Fahrenheit for a detoxifying sweat with stress-relieving benefits. All you need is a flat surface and 45 minutes to experience its benefits.
- Type: Sauna Blanket
- Electrical Field: Low EMF
- Specs: One heating zone, 68 to 175 degrees Fahrenheit
- Best For: Detoxing, burning calories, boosting mood, glowing skin, reducing stress, increase blood flow
- How to Use: Wearing skin-covering clothes and socks, place the Sauna Blanket Towel Insert into the blanket. Preheat the blanket for 10 minutes, then lay it on a flat, heat-resistant surface. Zip yourself inside for 30-45 minutes, then rinse off in an icy shower following your treatment.
- Size: 72.5 inches x 32 inches
Coincidentally enough, Paltrow’s experience is a nod to the inspiration behind the device in the first place. Introduced in 2017 by HigherDOSE co-founders Katie Kaps and Lauren Berlingeri wanted to “make the experience of the infrared sauna portable, harnessing the heat-healing, far-infrared light technology into a blanket”—which at the time, had not been done before.
How does the HigherDOSE infrared sauna blanket work?
Board-certified dermatologist Dr. Blair Murphy-Rose, says the technology works by emitting far infrared radiation (FIR), a wavelength of light that penetrates the skin to heat the body from within, stimulating circulation and inducing sweat. “The HigherDOSE blanket, for example, uses a layered technology: a far-infrared emitting layer, followed by a layer of amethyst and tourmaline to release negative ions, and a final charcoal and clay layer to support detoxification and even heat distribution,” she explains. “It’s also designed with low EMF and ELF output for safety and comfort.”
The Benefits of Infrared Sauna Blankets
A traditional steam sauna works by warming the air in the room (and any objects inside of it) through high heat and humidity, however, per Kaps and Berlingeri, an infrared sauna heats the objects directly (versus heating the air) through infrared rays that mimic the sun’s natural ability to penetrate deep into the body and raise our core temperatures. Dr. Liliana Lopez, DNP, FNP owner of Health Wellness With HBOT amplifies this point, explaining that the deeper penetration of infrared saunas can be more effective for muscle recovery, pain relief, and detoxification. “If you’re seeking cellular-level benefits with less heat stress, infrared tends to be the more efficient option,” she says. Thus, you might expert more therapeautic benefits. “Some users also report clearer skin, reduced inflammation, and better sleep quality,” Murphy-Rose insists.
It’s also oft-discussed if infrared saunas can help burn calories and support weight loss. According to Dr. Murphy-Rose, the increased perspiration can lead to a temporary reduction in water weight and modest calorie burn. “Some data suggests that infrared heat may modestly boost metabolism with consistent use,” she continues. “However, meaningful fat loss and long-term weight management still depend on regular exercise and healthy nutrition. I view sauna blankets as a helpful adjunct, not a replacement, for a healthy lifestyle.”
My Experience With the HigherDOSE Infrared Sauna Blanket
Such incredible claims made me eager to give it a try. When the device arrived to my house, I was surprised at how compact the package was, despite how long the actual blanket is (it measures just over six feet). I opened it to find the blanket stored in a handy duffle bag-resembling travel case. Getting it ready for use was easy enough; it’s not heavy—so I just flung it over where I wanted to lie in it, which in this case was my bed. It just needs to be a flat, heat-resistant surface.
It’s important to note that you’re meant to use the HigherDOSE blanket in skin-covering clothing and socks (think like leggings and a long-sleeved T-shirt). Those who would prefer their sweat session clothes off should opt for its blanket insert, made from a machine-washable, quick-drying GOTS-certified organic cotton. I’m a big proponent of the insert, clothed or not—it’s soft and makes cleanup after much easier.
In any case, the blanket itself is “designed with non-toxic, water resistant PU leather and an industrial grade zipper for easy entry and exit,” Kaps and Berlingeri say, while “the interior contains layers of amethyst, charcoal, and tourmaline to balance the electromagnetic field.” When in use, the device heats up to 175 degrees Fahrenheit depending on your treatment level—there are nine to choose from. The brand recommends beginners start with levels 4-6, and work your way up for a more intense sweat.
I quite enjoy a traditional sauna so I went with level 6 for my initial trial. Just select your level on the featured controller and pre-heat for 10 minutes. While it was warming up, I inserted the blanket insert and grabbed some ice cold water. The hardest part of using this was zipping myself in. The zipper itself is quite large, and located at the bottom of the blanket so maneuvering it upwards while you’re laying inside can be finicky. Though once zipped in and comfortable, it was seamless as can be. “Sweat it out for 30-45 minutes!" the cofounders note. “While everyone detoxes at different rates, this minimum recommended time ensures the core temperature rises enough to induce a sweat.”
I’ll cut to the chase and tell you that this was one of the best sweats I’ve ever had. At the beginning, I remember thinking it wasn’t hot enough but I really started heating up around the 10 minute mark. I’m not a super sweaty person so I was surprised how much I perspired. For the duration of the treatment, you want to be fully covered, ensuring your arms are fully inside and only the head is outside. However, I’ll be honest, sometimes I got so hot I’d take my arms out—this is where that aforementioned ice water came in handy. I’d also recommend lowering the temperature in the room or keeping the window open—just to balance out the heat emanating from blanket.
As you might be able tell, it’s beyond easy to use and honestly one of the most convenient beauty gadgets I’ve ever tried. It seriously requires nothing on the users’ part—you literally just have to lie down. I like to use mine for a full hour (though the brand emphasizes not using it longer than that) and force myself to decompress. Watch Netflix, talk on the phone with a friend, or listen to a podcast like Paltrow. You could honestly take a nap if you wanted—just set a timer.
Once my hour was up, I unzipped myself and climbed out of the blanket insert dripping sweat. I know this may sound like hyperbole but I could feel the detox immediately—more fit, less bloated, and with that just-worked out gleam. My muscles felt looser, and of course, more relaxed than when I went in. I was hooked instantly and if I wasn’t advised to use it three times per week (and hoping to maintain my silk press), I’d try to use it daily. Cleaning it is simple: I wiped it down with a Lysol wipe and threw the insert in the wash.
Is the HigherDOSE Infrared Sauna Blanket worth it?
The HigherDOSE blanket is worth it if you’re someone who loves a sauna and wants similar benefits at home. The convenience is unmatched. “Unlike shared infrared saunas, this is a personal device, which reduces the risk of exposure to bacteria or viruses from others,” Murphy-Rose notes. “It’s a convenient and relaxing option for people who want to incorporate infrared therapy into their busy routines.” Lopez would also recommend it: “HigherDOSE has built a strong reputation for combining science-backed infrared technology with elevated wellness design." Truly, I can’t think of a better way to get your sweat on.
Everything You Need to Know
What are the benefits of an infrared sauna?
“Infrared saunas use light to heat the body directly, which allows for a more gentle yet effective experience compared to traditional saunas,” Lopez details. “The benefits include improved circulation, reduced inflammation, enhanced recovery, better skin clarity, and stress relief. Infrared heat can also stimulate collagen production, promote deep relaxation, and support cardiovascular health. As a physician, I particularly value its ability to increase core body temperature without taxing the cardiovascular system in the way conventional heat can.”
What are the downsides of infrared saunas?
There aren’t any major downsides to using infrared saunas, as long as you don’t have any pre-exisiting health conditions. “While infrared saunas are generally safe and well tolerated, potential side effects include dehydration, overheating, lightheadedness, and a drop in blood pressure, especially if sessions are too long or hydration is inadequate,” according to Dr. Murphy-Rose. She continues that individuals with certain medical conditions should consult a physician before use, particularly if you have cardiovascular concerns or are sensitive to heat. “Generally it is recommended to avoid if pregnant.”
How often should you do an infrared sauna?
HigherDOSE recommends beginners use the infrared sauna blanket once per week, though you can scale up to three to four times per week if you’re on a detox journey. “You shouldn’t exceed an hour a day though, and it’s important to monitor hydration and electrolyte levels with increased frequency,” the founders instruct. Lopez echos this: “Those using it for recovery, detoxification, or chronic pain management may benefit from more frequent use—up to 4 or 5 times per week—depending on individual tolerance and health status.” As always, consult with your doctor for more tailored guidance.
Which is better: an infrared sauna blanket or a steam sauna?
Choosing between an infrared blanket or steam sauna is truly a matter of personal preference as both have unique benefits and can complement one another depending on your wellness goals. “Infrared sauna blankets offer deeper tissue penetration, which may better support muscle recovery, circulation, and detoxification,” Dr. Murphy-Rose explains. “Steam saunas, on the other hand, provide a more hydrating experience, can help open pores and airways, and may feel more therapeutic for respiratory congestion. Infrared blankets are a great choice for at-home use, particularly because they’re compact, quiet, and won’t ruin a blowout like steam can.”
How often should you clean your infrared sauna blanket?
Regardless of your sweat level, keeping your infrared sauna blanket clean is of utmost importance to maintain hygiene and extend its life, according to Dr. Murphy-Rose. Per Kaps and Berlingeri, “the blanket should be cleaned and aired out after each session for ten minutes before storing away in a cool environment.” The brand also offers a clean, non-toxic cleaner for added upkeep.
Meet The Experts
- Katie Kaps and Lauren Berlingeri are the cofounders of HigherDOSE.
- Dr. Liliana Lopez, DNP, FNP, is a nurse practitioner and founder of En Su Casa Primary Health Care in Spring Valley, New York.
- Dr. Blair Murphy-Rose is a top cosmetic and medical dermatologist specializing in facial rejuvenation at Newport Beach Dermatology Plastic Surgery and clinical instructor of dermatology at Cornell.
