If you've seen me zipped into a glowing black "sleeping bag" on Instagram, that's my HigherDOSE infrared sauna blanket. It's the question I get asked about most in my DMs: does it work, is it worth $699, and how do I use it?
I've been using mine for a month, usually three times a week. Here's my honest HigherDOSE sauna blanket review: what the research actually says, what I love, what I don't, and exactly how I use it for my lymphatic and gut health routine.
What is an infrared sauna blanket?
An infrared sauna blanket is a portable sauna you lie inside, a lot like a sleeping bag. Heating elements in the layers warm you with far-infrared heat, so you sweat without needing a full sauna room.
Your head stays outside the blanket, which is why many people find it easier to tolerate than a hot sauna. It rolls up when you're done, so it works in an apartment or small space.
The HigherDOSE version zips up the side and uses an outer layer of polyurethane leather. HigherDOSE says the inner layers include charcoal, clay, amethyst and tourmaline. You need to lie on a heat-safe surface like a yoga mat, not a bed.
Do sauna blankets actually work?
Yes, for some things, and I want to be honest about which ones. There are very few studies on sauna blankets themselves. Most of the research is on traditional and infrared saunas, so the benefits below are a reasonable extrapolation, not a guarantee.
Where the evidence looks promising:
Relaxation and stress relief. Heat helps your nervous system shift into rest mode. This is the benefit I notice most.
Muscle recovery and stiffness. Small studies show infrared heat can ease soreness and stiffness after workouts.
Circulation and heart health. Regular sauna use is linked to better blood vessel function and blood pressure. That research is mostly from full saunas used several times a week.
Sleep. Many people, me included, report sleeping better after an evening session. Formal research here is still limited.
Where I'd be skeptical:
"Detox." You do sweat out tiny amounts of metals, but your liver and kidneys do the real detox work. I see the blanket as support for my routine, not a cleanse.
Weight loss. The number on the scale drops after a session because you lost water. It comes back when you rehydrate. It is not fat loss.
I have personally noticed less inflammation, glowing skin, and incredible sleep.
My HigherDOSE sauna blanket review
It's the most expensive blanket in its category, and for me it's still the one I'd buy again.
Spec
HigherDOSE Infrared Sauna Blanket
Price
$699 (cotton insert sold separately)
Size
About 71 in x 71 in unfolded
Heat
Far infrared, adjustable heat settings
Preheat time
About 10 minutes
EMF
Low EMF
Warranty
1 year, 30-day returns
FSA/HSA
Eligible through Truemed
What I love
How incredible I feel after using it. I feel lighter, relaxed, and the glow of my skin is next level. I love it after a weekend of indulgence to sweat out any toxins.
It rolls up and stores in a closet.
It's far cheaper than a home sauna or paying per session at a spa.
Simple controls: plug in, preheat, zip up.
What I don't love
The price. Similar blankets from other brands cost $400 to $500.
The insert costs extra, and you really want one to protect the blanket from sweat.
Who it's for: someone who wants a regular at-home heat routine for relaxation, recovery and sleep, and values materials and brand reputation.
How to use a sauna blanket (my routine)
Start with short, cooler sessions and build up. Here's exactly what I do:
Hydrate first. I drink a big glass of water with electrolytes before I get in.
Set up on the floor. Lay the blanket on a yoga mat or other heat-safe surface, plug it in and preheat for about 10 minutes.
Wear cotton. Long sleeves and leggings in cotton, or the HigherDOSE insert. Skip jewelry and lotion.
Start low and short. In your first few sessions, try 15 to 20 minutes on a lower setting. I now do 30 minutes on setting eight.
Make it a ritual. I do a guided meditation and focus on belly breathing.
Cool down and rehydrate. Unzip slowly, sit up for a minute, drink water and take a lukewarm or cool shower.
Pair it with lymphatic work. Start with the Lymphatic Reset Method or the Big 6 Method.
How often? Most people do well with 2 to 4 sessions a week. Listen to your body and take days off if you feel drained.
Are sauna blankets safe?
For most healthy adults, yes, as long as you hydrate and don't overdo it. The main risks are dehydration and overheating.
Talk to your doctor before using one if you:
Are pregnant or trying to conceive
Have heart disease, high or low blood pressure, or recently had a heart attack or stroke
Have a condition that affects sweating, like diabetes with nerve damage
Take medications that affect heart rate, blood pressure or hydration
Don't use it after drinking alcohol, and get out right away if you feel dizzy, nauseous or lightheaded.
Sauna blanket FAQ
Is the HigherDOSE sauna blanket worth it? If you'll use it 2 or more times a week, it pays for itself quickly compared with spa sessions. If you want the cheapest option, other brands cost less.
How long should you stay in a sauna blanket? Start with 15 to 20 minutes. Many people build up to 30 to 45 minutes once they know how they feel.
Do you lose weight in a sauna blanket? You lose water weight, which comes back when you rehydrate. It isn't fat loss.
Can you use a sauna blanket every day? Some people do, but 2 to 4 times a week is a better starting point. Hydrate well and rest if you feel wiped out.
What should you wear in a sauna blanket? Loose cotton that covers your arms and legs, or a cotton insert. Avoid synthetic fabrics, metal jewelry and lotions.
Can you use a sauna blanket on your bed? No. HigherDOSE's label warns against memory foam, latex and adjustable mattresses. Use the floor or a yoga mat.
How do you clean a sauna blanket? Wipe the inside with a mild cleaner after each use and let it dry fully before rolling it up. Wash your insert or towel.
Is the HigherDOSE sauna blanket FSA/HSA eligible? Yes, through Truemed.
My HigherDOSE discount code
If you've been on the fence, use this link for a discount! It's the best way to try it, and they offer a 30-day return window if it isn't for you.
Have questions about how I use it? Send me an email to julia@juliawarter.com
XO,
Jewels