Using a sauna blanket comes down to a simple routine: lay it flat, preheat it, get in dressed in loose cotton, set a timer, and step out slowly when the session ends. The first time takes a few extra minutes because you are learning the remote and finding a good spot. After that, the whole thing is a short evening ritual you can set up and pack away in minutes.
This guide walks through each step in order, with the settings to start on and the small habits that make it more comfortable. It uses our infrared sauna blanket as the example, but the routine is the same for most models. Always read the manual that comes with yours first, because it has the final word on your blanket.
Before You Start: Pick the Spot
A sauna blanket needs a flat, stable surface long enough for you to lie down. Most people use one of these:
- A bed. Comfortable and easy, and you can lie down at full length. Lay a towel underneath if you want to keep the bedding extra clean.
- A couch. Works if it is long enough. Our blanket is 70.9 inches long when open (about 5 feet 11 inches), so check the seat length first.
- A yoga mat or rug on the floor. Good if you prefer a firm surface, and easy to clean around.
Whatever you choose, unfold the blanket completely. Do not run it folded or bunched up, and keep it away from pets, small children, water and anything that should not get warm. You also want a wall outlet within reach of the power cord. Plug the blanket straight into the wall rather than into a crowded power strip.
What to Wear and What to Have Nearby
Wear loose, soft cotton that covers your arms and legs: a long-sleeved tee and sweatpants are ideal. Cotton keeps a layer between you and the inner surface, soaks up sweat, and goes straight in the wash afterward. Take off jewelry, watches and anything metal, since metal can get hot. Our full guide on what to wear in a sauna blanket covers fabrics, socks and the liner in more detail.
Before you get in, put these within arm’s reach:
- A glass or bottle of water
- A small towel for your face and neck
- Your phone, a podcast or a playlist, if you like something to listen to
- The remote, so you can change the heat without sitting up
Step by Step: Your First Session
- Lay it out. Unfold the blanket flat on your chosen surface with the opening facing where your head will be.
- Add the liner or a towel. Our blanket comes with a washable waffle-grid liner and five disposable sauna bags. Either one sits between you and the inner surface and keeps cleanup quick.
- Plug in and preheat. Connect the remote and power cord, switch it on and choose a low level. Give it several minutes to warm up before you get in (your manual lists the preheat time), so the inside feels warm instead of cool.
- Set the timer. The remote lets you set any time from 1 to 60 minutes, and the heat switches off when the timer ends. For a first session, choose something short, such as 15 to 20 minutes.
- Get in. Lie down inside with your head and neck outside the blanket. Close the blanket around you and use the arm openings if you want your hands free for a book or your phone.
- Relax. Breathe slowly, listen to something calm, and let the warmth build. If you want it warmer, step the level up one at a time.
- Get out slowly. When the timer ends, open the blanket, sit up for a moment, then stand up slowly.
Choosing the Heat Level and Time
Our blanket has six heat levels from 95°F to 185°F, shown on the remote’s display. Higher levels feel noticeably hotter inside, and the blanket keeps warming for a while after you change the setting, so give each change a few minutes before deciding to go up again.
| Where you are | Heat level | Session time |
|---|---|---|
| First few sessions | Lowest one or two levels | 15 to 20 minutes |
| Getting used to it | Middle levels | 20 to 30 minutes |
| Comfortable routine | Whatever feels pleasant | Up to the length your manual allows |
These are comfort starting points, not targets. There is no prize for running it hot. The guide on how hot a sauna blanket gets explains the six levels, and how long to stay in a sauna blanket covers session length and how often to use it.
Simple Safety Rules
A sauna blanket is a heating appliance, so handle it like one. A few rules keep every session easy:
- Start low and short, then build up over several sessions.
- Never fall asleep inside. Set the timer every time, even if you plan to stay only a few minutes. If you tend to doze off in the evening, use it earlier in the day.
- Drink water before and after.
- Get out if you feel unwell. If you feel dizzy, light-headed, too hot or uncomfortable in any way, switch it off and get out slowly.
- Skip alcohol before a session.
- Ask your doctor first if you are pregnant, have a heart condition or any other medical condition, or take medication, and do not use it on children.
- Keep the remote and cord dry and outside the blanket where you can reach them.
After the Session: Cool Down and Clean Up
Switch the blanket off at the remote and unplug it. Sit for a minute, have some water, and take a lukewarm shower if you like. Change into dry clothes, and put the cotton you wore straight into the wash.
Leave the blanket open while it cools. Then pull out the liner or throw away the disposable bag, and wipe the inside with a soft cloth dampened with water and a little mild soap. Wipe the waterproof PU leather outside the same way, and let both surfaces air-dry before folding. Never fold or store it while it is still warm or damp. The full routine, including how to wash the liner, is in our guide on how to clean a sauna blanket.
Once it is dry, fold it flat and slide it into the carry bag that comes with it. It fits in a closet, under a bed or in the trunk of a car, which is a big part of the appeal if you do not have room for a sauna cabin.
Making It a Routine
The people who get the most out of a sauna blanket tend to keep it like any other wind-down habit: same time, same spot, same steps. A few ideas that make it easier to keep up:
- Keep the blanket, remote and liner together in the carry bag so setup takes two minutes.
- Pair it with something you look forward to: a favorite podcast, an audiobook chapter or a quiet playlist.
- Pick a time that suits you, such as after work or on a weekend afternoon, and avoid the moments right before you would normally fall asleep.
- Have your shower things and a fresh set of clothes ready for afterward.
Your Quick Checklist
- Flat surface, fully unfolded, wall outlet nearby
- Loose cotton clothes, no metal, liner or sauna bag inside
- Water and a towel within reach
- Preheat on a low level for several minutes
- Timer on, short first session, head outside the blanket
- Get out slowly, drink water, unplug, let it cool, wipe, dry, fold
If you are still deciding whether a blanket is the right choice for your home, our comparison of a sauna blanket vs a sauna looks at cost, space and setup side by side.
From the guide
Frequently asked questions
Can you use a sauna blanket on your bed?
Yes. A bed is one of the most common spots because it is flat and long enough to lie down. Unfold the blanket fully, and lay a towel underneath if you want to keep the bedding extra clean.
Do you need to preheat a sauna blanket?
It is more comfortable if you do. Switching it on at a low level several minutes before you get in means the inside is already warm when you lie down.
Should you wear clothes in a sauna blanket?
Yes. Loose cotton that covers your arms and legs, such as a long-sleeved tee and sweatpants, keeps a layer between you and the inner surface and soaks up sweat.
What do you do right after a session?
Switch it off and unplug it, get up slowly and drink some water. Let the blanket cool open, wipe the inside and outside, and fold it only once it is dry.