How to Use an Infrared Sauna Blanket for Better Circulation and Heart Health
Infrared sauna blankets are more than just a wellness trend—they’re a powerful tool for improving your overall health, especially when it comes to circulation and heart health. If you’ve been looking for a natural way to boost blood flow, reduce tension, and support your cardiovascular system, an infrared sauna blanket might be the answer. In this guide, we’ll explore how infrared sauna blankets work to enhance circulation, their benefits for heart health, and a step-by-step routine to get the most out of your sessions.
Why Circulation and Heart Health Matter
Good circulation is the foundation of a healthy body. It ensures that oxygen and nutrients reach your organs, muscles, and tissues while helping to remove waste products like carbon dioxide. Poor circulation can lead to cold hands and feet, fatigue, and even more serious issues like high blood pressure or heart disease.
Heart health is closely tied to circulation. According to the American Heart Association, regular heat therapy—like that provided by saunas—can improve cardiovascular function by lowering blood pressure, reducing arterial stiffness, and enhancing blood vessel dilation. Infrared sauna blankets take this a step further by delivering targeted heat that penetrates deep into your tissues, making them a convenient option for home use.
How Infrared Sauna Blankets Improve Circulation
Infrared sauna blankets use far-infrared rays to heat your body directly, unlike traditional saunas that warm the air around you. This radiant heat penetrates 1-2 inches (2.5-5 cm) into your skin, warming your muscles, tissues, and blood vessels. Here’s how this process boosts circulation:
- Vasodilation: The heat causes your blood vessels to expand, a process called vasodilation. This widens the pathways for blood flow, allowing more oxygen-rich blood to circulate through your body.
- Increased Heart Rate: As your body heats up, your heart rate rises slightly—similar to the effect of light exercise. This gentle cardiovascular workout strengthens your heart over time.
- Reduced Viscosity: Heat can make your blood less “sticky,” improving its flow and reducing the risk of clots.
Studies, like one published in the Journal of the American College of Cardiology (2018), have shown that regular sauna use can lower the risk of cardiovascular events by improving endothelial function—the inner lining of your blood vessels. Infrared sauna blankets offer a similar effect in a more accessible format.
Benefits of Infrared Sauna Blankets for Heart Health
Beyond circulation, infrared sauna blankets provide specific benefits for your heart. Here’s what you can expect:
- Lower Blood Pressure: The heat-induced vasodilation reduces resistance in your blood vessels, which can lower blood pressure. A 2019 study in Complementary Therapies in Medicine found that infrared sauna sessions led to significant reductions in systolic blood pressure.
- Stress Reduction: Chronic stress is a major risk factor for heart disease. Infrared heat promotes relaxation by activating your parasympathetic nervous system, helping to lower cortisol levels. For more on this, see our post on Can Sauna Blankets Help with Stress Relief?.
- Improved Endothelial Function: Regular use can enhance the flexibility of your blood vessels, reducing the risk of plaque buildup and improving overall heart function.
- Enhanced Recovery: Better circulation means faster delivery of nutrients to your muscles and organs, which can support recovery after physical activity—a bonus for heart health.
Step-by-Step: Using Your Infrared Sauna Blanket for Circulation
Ready to try it? Here’s a simple routine to use your infrared sauna blanket for better circulation and heart health. Follow these steps to maximize the benefits while staying safe.
1. Prepare Your Space and Body
Set up your sauna blanket in a quiet, comfortable space. Lay down a towel or mat to catch sweat, and keep a glass of water nearby to stay hydrated. For more setup tips, check out our guide on Preparing for Your Sauna Blanket Session. Before starting, drink 8-16 oz of water to prep your body for sweating.
2. Set the Right Temperature
Start with a temperature between 120°F and 140°F (49°C to 60°C). This range is warm enough to promote circulation without being overwhelming. If you’re new to infrared sauna blankets, begin at the lower end and gradually increase as you get comfortable.
3. Dress for Success
Wear lightweight, breathable clothing like a cotton tank top and shorts—or nothing at all, if you prefer. Avoid heavy fabrics that block the infrared rays. For more on this, see our post on What to Wear in a Sauna Blanket – Comfortable Choices for Wellness.
4. Time Your Session
Aim for 20-30 minutes per session, 2-3 times a week. This duration is enough to stimulate circulation and heart benefits without overdoing it. As your body adjusts, you can extend to 45 minutes, but always listen to your body and stop if you feel dizzy or uncomfortable.
5. Focus on Relaxation
Lie down, close your eyes, and take slow, deep breaths. Imagine the heat melting away tension as it boosts your blood flow. Some users like to pair their session with calming music or a guided meditation—try it for an even deeper relaxation effect.
6. Cool Down and Hydrate
After your session, sit up slowly and let your body cool down for 5-10 minutes. Drink another 16-20 oz of water to rehydrate. Coconut water is a great option for replacing electrolytes—learn more in our post on Best Drinks to Hydrate After a Sauna Blanket Session.
Safety Tips for Heart Health Users
While infrared sauna blankets are generally safe, those with heart conditions should take extra precautions:
- Consult your doctor if you have a history of heart disease, high blood pressure, or other cardiovascular issues.
- Avoid sessions if you feel unwell, faint, or overheated.
- Start with shorter sessions (15 minutes) and lower temperatures (100°F-120°F) to gauge your body’s response.
Final Thoughts
Infrared sauna blankets are a fantastic way to support better circulation and heart health from the comfort of your home. By using radiant heat to improve blood flow, lower blood pressure, and reduce stress, they offer a natural, accessible approach to cardiovascular wellness. With the right routine—proper preparation, a comfortable temperature, and consistent use—you can unlock these benefits and feel the difference in your body.
