Do Weighted Blankets Work?
I’m Hannah Shore, Head of Sleep Science, and I’ve created this helpful guide to walk you through everything you need to know about weighted blankets. From understanding how they work to choosing the perfect size and weight, I’ll cover:
- What weighted blankets are and how they work
- The potential benefits weighted blankets offer
- How to choose the right weight
- Safety tips and who should avoid them
- Expert advice on how to use and care for your blanket
Weighted blankets have become increasingly popular for their comforting, ‘hugging’ sensation. While many people love the gentle pressure provided by weighted blankets, others may find it restrictive - it all comes down to your personal preference.
Jump to
- What is a weighted blanket?
- What is a weighted blanket made of?
- How do weighted blankets work?
- What are weighted blankets good for?
- How to use a weighted blanket
- How heavy should a weighted blanket be?
- Are weighted blankets safe?
- How to wash a weighted blanket
- Weighted blanket pros and cons
- References:
What is a weighted blanket?
A weighted blanket is a heavier-than-usual blanket designed to apply gentle, even pressure across your body. The blanket’s weight comes from being filled with tiny glass beads, sand or even plastic.
This pressure is a form of deep pressure therapy, which uses gentle yet firm pressure to calm the nervous system and promote relaxation[1], which is similar to the effect of a comforting hug.
What is a weighted blanket made of?
Weighted blankets typically contain:
- Tiny glass beads
- Plastic pellets
- Sand
These fillings are evenly distributed in sewn pockets, allowing the blanket to provide gentle, soothing pressure across your body, which can help promote restful sleep.
The covers are often made from soft materials like microfiber or cotton for added comfort.
Shop our weighted blanket range
How do weighted blankets work?
Weighted blankets work by using gentle pressure to help your body relax. This can help to boost the production of melatonin (the sleep hormone), which can promote deeper and more restful sleep[2].
Why do weighted blankets help?
The added weight and pressure of weighted blankets signal to your nervous system that it’s time to relax - similar to the effects of deep pressure therapy. This helps by:
- Creating a calming ‘cuddling’ sensation
- Reducing feelings of stress and anxiety
- Promoting relaxation before sleep
What are weighted blankets good for?
Weighted blankets are good for helping people, particularly children with sensory needs, feel calmer and more grounded.
The sensation of a comforting hug can help regulate your nervous system, slow down your heart rate, and create a sense of relaxation. Weighted blankets use this sensation as the effect is similar to deep pressure therapy[1], which is known for promoting calmness and reducing stress.
Benefits of weighted blankets
Weighted blankets can offer a range of benefits, including:
- Improved sleep quality: The gentle pressure may help some people sleep more soundly
- Reduced anxiety: The calming effect might help to ease anxious thoughts
- Enhanced relaxation: Ideal for winding down in the evening
- Support for sensory needs: Especially beneficial for people who find deep pressure comforting[3]
Do weighted blankets help you sleep?
Weighted blankets can be a great sleep aid. As I’ve explained above, the extra weight creates a feeling similar to being embraced or cradled, which can help promote a sense of security and relaxation[1].
This soothing effect may make it easier to unwind and drift off to sleep, especially if you find comfort in feeling snug and cocooned in your regular duvet.
Do weighted blankets help with anxiety?
The deep pressure therapy that these blankets provide can help to reduce the physical symptoms of anxiety[1]. This effect comes from the comforting enveloping sensation they create. Just like when someone hugs you, this gentle pressure can trigger the release of serotonin (often called the ‘happy hormone’), promoting a sense of calm. Weighted blankets can evoke a similar calming effect, offering a sense of comfort and security that may help ease feelings of stress or anxiety[1].
If you struggle to unwind or find yourself feeling tense, a weighted blanket could provide a soothing remedy.
However, if you notice that stress or anxiety is significantly impacting your ability to sleep – and your day-to-day well-being – you should consult a medical expert for professional advice rather than relying solely on a weighted blanket.
Can weighted blankets relax people with ADHD and autism?
Studies have shown the benefits of weighted blankets for both neurodivergent children[4][5] and adults[6][5]. Individuals with autism and ADHD[7], among other conditions, have reported positive effects.
It’s important to remember that every child is different, and while many find kids weighted blankets soothing and comforting, some children may find the added pressure too restrictive or overwhelming. Be sure to talk to your child and discuss their comfort levels before introducing them to a weighted blanket.
I also recommend consulting a medical professional before purchasing a weighted blanket for your child, as they can advise on the appropriate weight to use.
It’s important to remember that not everyone finds this sensation comforting. If you’re someone who prefers to move freely or dislikes feeling restricted, a weighted blanket might not be the best choice for you. It’s all about personal preference – what works wonders for some might feel uncomfortable for others.
How to use a weighted blanket
There is no right or wrong way to use a weighted blanket – as long as it feels comfortable for you.
One of the best ways to use a weighted blanket is to lie flat on your back with the blanket covering your body - but not your head, for safety reasons. This way, you'll experience the full weight of the blanket evenly distributed across your body.
You can use your weighted blanket for:
- Sleeping under - like a regular duvet
- Relaxing on the sofa or in bed with it draped over your chest and legs
- Wrapping around your shoulders while reading or watching TV
If you’re new to weighted blankets, I recommend starting by using it during the day to get accustomed to the sensation before sleeping under it all night.
Do you use a weighted blanket with a duvet?
Most people prefer to use a weighted blanket on its own, but it’s completely up to you.
You can use a weighted blanket either on top of or under your duvet, but you should ensure that their combined weight does not exceed 10% of your body weight for safety reasons.
Since weighted blankets are designed to be heavy, they are much less breathable than regular blankets. As a result, pairing them with a duvet may make you feel very warm.
Can I put a weighted blanket in a duvet cover?
Yes, you can use a duvet cover with your weighted blanket.
Putting your weighted blanket in a duvet cover can also help to protect it from any accidents and spills or hair and dust. Just be aware that it may move around more than a traditional duvet.
It's also worth noting that not all blankets will be the same shape as a duvet, meaning it may not fit snugly.
Can you sleep under a weighted blanket all night?
Yes, you can sleep under a weighted blanket!
However, if you find it uncomfortable for long periods or simply can’t get used to the feeling, they’re also perfect for relaxation. You can wrap one around yourself while watching TV or reading a book, creating the ultimate cosy atmosphere for a night in.
How heavy should a weighted blanket be?
For adults, a weighted blanket should ideally be approximately 10% of your body weight[8]. This ensures you will still be able to move comfortably and safely under the blanket while receiving just the right amount of pressure.
Here’s a quick guide for choosing the correct weight for an adult:
| Body weight | Blanket weight |
| 40 kg | 4 kg |
| 50 kg | 5 kg |
| 60 kg | 6 kg |
| 70 kg | 7 kg |
| 80 kg | 8 kg |
| 90 kg | 9 kg |
| 100 kg | 10 kg |
| 110 kg | 11 kg |
| 120 kg | 12 kg |
The heaviest weighted blankets are usually around 12 kg. If you weigh more than 120 kg, a 12 kg blanket may still be suitable.
If you're looking for a kids' weighted blanket, there are blankets specifically designed for children. Before purchasing one, I recommend discussing it with a healthcare professional, as they can suggest the most suitable option for your child.
Are weighted blankets safe?
Yes, weighted blankets are safe when used correctly.
This means using a blanket with the appropriate weight for your body and not sleeping with it over your head.
I also recommend that children be supervised while using a weighted blanket.
Who should not use a weighted blanket?
Babies and small children who sleep in a cot should never use a weighted blanket.
If you have concerns about using a weighted blanket for medical or personal reasons, please consult a medical professional.
Can pregnant people use a weighted blanket?
Due to insufficient evidence, the use of weighted blankets during pregnancy should be avoided[8].
A great alternative to a weighted blanket could be opting for a pregnancy pillow, which is designed to support side-sleeping and can be adjusted to comfortably envelop your body. This pillow provides the necessary support and comfort for a restful sleep.
Please remember, it’s always advised to consult a healthcare professional before introducing any new sleep aids during pregnancy.
Are weighted blankets bad for circulation?
There has not been any official research conducted into weighted blankets’ effects on circulation.
If you have any underlying health conditions and you are concerned about the effects a weighted blanket may have on your blood circulation due to the additional weight, you should consult with your doctor before purchasing one.
Are weighted blankets safe for the elderly?
As long as the weight is appropriate for the person using the weighted blanket, it is safe for elderly individuals. However, if the person has underlying health conditions or if you have concerns about their use of a weighted blanket, you should consult a medical expert for advice.
How to wash a weighted blanket
If you plan to use your weighted blanket regularly, it’s important to wash it occasionally to keep it clean and hygienic. Always follow the manufacturer’s care instructions, but in most cases:
- Most removable weighted blanket covers can be machine-washed
- If your weighted blanket cover cannot be machine-washed, you can spot-clean it using a mixture of lukewarm water and dish soap
Be sure to check the care instructions before machine washing any blanket, bedding, or accessory to avoid invalidating your product guarantee or warranty.
Weighted blanket pros and cons
Weighted blankets offer numerous benefits that can enhance your well-being and improve sleep but there are some considerations to keep in mind.
| Weighted blanket pros | Weighted blanket cons |
| Can improve your sleep and general wellbeing | Can be expensive |
| Helps promote calm and relaxation[1] | Takes some time to get used to due to the weight |
| May help relieve anxiety symptoms[1] | Can be difficult to travel with |
| Can provide support for sensory needs |
Weighted blankets offer comfort and relaxation, helping improve sleep, reduce anxiety, and promote well-being. Whether you’re looking for better rest or a calming sensation, a weighted blanket could be the perfect fit.
Remember to choose the right weight and size for your needs, and consult a healthcare professional if you have any concerns. For more expert sleep advice, visit our Sleep Journal.
References:
- 4 Ways Weighted Blankets Can Actually Help You (2022) Penn Medicine. Available at: https://www.pennmedicine.org/updates/blogs/health-and-wellness/2022/march/weighted-blankets.
- Meth, E.M.S. et al. (2022) A weighted blanket increases pre-sleep salivary concentrations of melatonin in young, healthy adults, National Library of Medicine. Available at: https://pubmed.ncbi.nlm.nih.gov/36184925/
- Bernstein, S. (2022) Weighted Blankets: What You Need to Know, WebMD. Edited by C. Swiner. Available at: https://www.webmd.com/sleep-disorders/weighted-blankets.
- Lönn, M. et al. (2023) Experiences of Using Weighted Blankets among Children with ADHD and Sleeping Difficulties, Wiley Online Library. Available at: https://onlinelibrary.wiley.com/doi/full/10.1155/2023/1945290.
- Baric, V.B. et al. (2021) The effectiveness of weighted blankets on sleep and everyday activities – A retrospective follow-up study of children and adults with attention deficit hyperactivity disorder and/or autism spectrum disorder, Taylor & Francis Online. Available at: https://www.tandfonline.com/doi/full/10.1080/11038128.2021.1939414.
- Yu, J. et al. (2024) Effect of weighted blankets on sleep quality among adults with insomnia: a pilot randomized controlled trial, Springer Nature Link. Available at: https://link.springer.com/article/10.1186/s12888-024-06218-9.
- Yu, J. et al. (2024) The effect of weighted blankets on sleep and related disorders: A brief review, National Library of Medicine. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11056563/.
- Bell, A. (2020) How heavy should a weighted blanket be?, Medical News Today. Edited by D. Weatherspoon. Available at: https://www.medicalnewstoday.com/articles/how-heavy-should-a-weight-blanket-be.
About our Team
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A University of Oxford-trained sleep specialist and published researcher, Hannah's dedicated to improving your sleep through evidence-backed advice and product insights.
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