The Benefits of Using a Weighted Blanket

Weighted blankets are heavier than regular blankets. They tend to weigh 5-30 pounds (lbs). The weight provides deep pressure which some people find pleasant and calming.1

Some studies suggest that weighted blankets may be beneficial for people with anxiety, autism, or attention-deficit/hyperactivity disorder (ADHD). They are generally thought to enhance sleep, reduce anxiety, and improve overall well-being.1 However, most studies involve small participant sizes. More research is needed to determine how weighted blankets might benefit different populations.

Weighted blankets should only be used by people who can move or remove them to avoid suffocating or becoming trapped. Most manufacturers state that children under 50 pounds or the age of four and people with certain medical conditions should not use them. An adult should always supervise children who use weighted blankets.2

How Does a Weighted Blanket Work?

A weighted blanket consists of a removable cover and an insert filled with materials like glass or plastic beads or pellets.3 It applies deep pressure, or deep touch pressure (DTP), as does hugging, holding, swaddling, and stroking. This pressure offers several potential benefits, including reducing stress and anxiety, improving mood, and supporting quality sleep.4

Continual deep pressure provides ongoing sensory input. This can be effective for people with difficulty processing sensory information. With sensory processing sensitivity (SPS) and sensory processing disorder (SPD), the brain has a heightened sensitivity to stimuli. Using a weighted blanket seems to help the brain regulate sensory information.56 It turns on the parasympathetic nervous system, which allows you to rest and relax.78

More research is needed to confirm the possible benefits of weighted blankets. 

1. May Reduce Stress

The pressure that weighted blankets place on your body may increase serotonin. This hormone can promote calmness and improve your mood. The deep pressure may also lower your levels of cortisol, a hormone released during physical or mental stress. Cortisol can keep your body on high alert, so reducing it can help relieve feelings of stress and anxiety.4

2. May Promote Sleep

Reducing your cortisol levels may benefit your sleep because it plays a part in your sleep-wake cycle. Cortisol is typically highest early in the morning and lowest at night. High levels of cortisol might make it harder to sleep.9

Weighted blankets may also increase your levels of melatonin, another hormone involved in the sleep-wake cycle.4 Your body produces melatonin in response to darkness, which helps prepare your body for sleep.10

In short, weighted blankets may set the stage for better sleep by lowering cortisol levels and increasing melatonin levels.4

3. May Reduce Chronic Pain

A 2022 trial of 94 adults with chronic pain suggested that weighted blankets reduced broad perceptions of chronic pain. This was especially true for people with high levels of anxiety. The effect was more significant for blankets weighing about 15 pounds than those that weighed five pounds. The study authors suggest that the pleasant sensation of weighted blankets may distract people from chronic pain.11

4. May Improve Certain Conditions

There isn’t enough research to confirm the benefits of weighted blankets. However, some research suggests that weighted blankets may be useful for people with certain conditions. These include anxiety, sleep disorders, autism spectrum disorders, and attention-deficit/hyperactivity disorder (ADHD).

Anxiety

Weighted blankets may help alleviate anxiety. Several studies found that mental hospital patients reported reduced anxiety after using weighted blankets.412 A small 2023 study showed a similar benefit among trauma patients with acute injuries.13

Sleep Disorders

A small study of four participants with sensory sensitivity and insomnia found that all patients experienced improved sleep quality after using weighted blankets. Three patients slept longer than they did previously.14

Likewise, a 2020 trial of 120 patients with mental health disorders found that weighted blankets reduced insomnia symptoms. They also reduced symptoms of daytime fatigue.12

Autism Spectrum Disorders (ASD)

Up to 40-80% of children and teenagers with autism have sleep challenges.15 Research suggests that weighted blankets might help.

One 2023 study found that using a weighted blanket helped autistic participants fall and stay asleep. It helped them relax and was associated with a better sleep routine.16

A 2014 trial did not find these benefits. However, it found that many autistic children preferred weighted blankets to non-weighted ones.17

Attention-Deficit Hyperactivity Disorder (ADHD)

Sleep challenges are common among people with ADHD, affecting up to 50% of children and 80% of adults.1816 Not getting enough sleep can affect all aspects of a person's life and worsen symptoms of ADHD.19

Some research suggests weighted blankets may be useful. A 2023 study found that weighted blankets are popular among people with ADHD and may aid in sleep and relaxation. They may also help people with ADHD develop a better routine around bedtime and waking up.16

A 2021 study surveyed 24 parents of children with ADHD. Many parents reported improvements in sleep after their children slept with weighted blankets for four months. They said their children fell asleep faster, stayed asleep longer, and had more regular sleep routines. Parents also reported improvements in their children's participation in everyday life.20

A 2023 trial mirrored some of these results. It suggested that weighted blankets helped children with ADHD sleep longer and more efficiently.18 Other research suggests that weighted blankets may help some children with ADHD feel calm and safe.21

How To Use a Weighted Blanket

The general recommendation is to use a weighted blanket around 10% of your body weight. A range of 8-12% may also work.32 Reach out to a healthcare provider about which weight might be best, especially if you have a medical condition or are shopping for a child.

You may want to begin by using the weighted blanket for short periods (such as naps) as your body adjusts.2 When you start using it at night, it may be best to begin by using the blanket over half of your body. You can also use a regular blanket or flat sheet to keep warm. After about a week, you can move up the blanket gradually—a little more each night. Don't bring the blanket past your shoulders.2

It may take a few weeks to adjust fully to the weight.2 After that, you can use weighted blankets for as long as you feel comfortable.

Are Weighted Blankets Safe?

Weighted blankets may be beneficial for some people, but they aren’t for everyone. People should only use weighted blankets if they can move or remove the blanket when necessary. Otherwise, there is a risk of suffocating or becoming trapped.

Children

Reach out to a healthcare provider before getting a weighted blanket for a child. The American Academy of Pediatrics recommends against the use of any weighted products (including blankets) on or near sleeping infants.22

Beyond that, lower age limits vary. Most manufacturers advise against using weighted blankets on any child under the age of 2, and some suggest waiting until a child is 4 or older. They cite the risks of becoming trapped, overheating, suffocating, and sudden infant death syndrome (SIDS).23

Weighted blankets should also be avoided for children under 50 pounds. Always supervise your young child if they're using or playing with a weighted blanket. Don't let the blanket wrap around them tightly or cover their face.

Health Conditions

People with sleep apnea or breathing problems might find weighted blankets uncomfortable, as they may make it harder to breathe. Contact a healthcare provider before using a weighted blanket if you have any medical conditions, including:2

Circulatory issues

Hypotension (low blood pressure)

Type 2 diabetes

Claustrophobia (fear of small or confined spaces)