What are weighted blankets and how do they work?

For a restful, restorative night’s sleep, it’s important to find a wind-down routine that lets you leave the weight of the world behind. Unless, of course, it’s a weighted blanket you’re bringing into bed, which could actually help you sleep more soundly.

You’ve probably heard about weighted blankets. Maybe from a friend who raved about how well they’ve been sleeping. Or perhaps a colleague told you that their child goes down without being read their favorite story three times. And you might be wondering what weighted blankets are and how they work.

Here’s your go-to guide on weighted blankets and the science behind their effectiveness.

What are weighted blankets?

Weighted blankets are therapeutic blankets designed to provide deep pressure stimulation or pressure therapy to the body. They are typically filled with plastic pellets, glass beads, or other materials to add weight to the blanket. The weight of a weighted blanket can range from 5 to 30 pounds.

The added weight of a weighted blanket is believed to have a calming and soothing effect on the body. This is thought to stimulate the production of serotonin, a mood-boosting hormone while reducing the production of cortisol, a stress hormone. The deep pressure stimulation from a weighted blanket may also help increase levels of melatonin, a hormone that aids in sleep, leading to improved sleep quality.

Weighted blankets have been used for years by mental health professionals as a form of pressure therapy to relieve anxiety. However, they have also gained popularity in the mainstream, with or without their traditional pellet weighting.

It's important to note that weighted blankets may not be suitable for everyone, so it's recommended to consult with a healthcare professional before using one.

How do weighted blankets work?

Weighted blankets are designed to be heavier than regular blankets. They’re inspired by a therapeutic technique called deep pressure stimulation, which uses firm, controlled, hands-on pressure to quiet and calm the nervous system and promote a feeling of relaxation. Professionals such as occupational therapists have long used deep-pressure touch to help calm children with autism spectrum disorders.

Weighted blankets are thought to work in the same way that a tight swaddle helps newborns feel snug and cozy, or the way a hug from a loved one feels comforting (and stimulates the release of the “feel good” hormone oxytocin), or how a massage produces the physiological effects of relaxation and helps alleviate anxiety. A weighted blanket mimics this even amount of pressure on the body, helping to reduce the body’s fight-or-flight response.

Why do weighted blankets work?

The sensation of deep pressure is thought to produce a variety of hormonal responses that can help you fall asleep. Deep pressure stimulation is believed to produce serotonin, the hormone that helps to regulate mood, and melatonin, the hormone that helps you fall asleep. It’s also thought to reduce cortisol, the stress hormone—all of which may work to improve overall sleep quality.

5 benefits of using weighted blankets

Many people find weighted blankets help them doze off more quickly by promoting a sense of security. They may help manage stress and anxiety, which often interfere with sleep.

Sleep specialist Dr. Jenna Gress Smith, Ph.D., says, “If we can feel more relaxed or less stressed at bedtime, our parasympathetic nervous system can kick in and help the sleep process unfold. A weighted blanket could be one of those sleep environment tools that produces that effect.”

Weighted blankets have gained popularity for their potential therapeutic benefits. These are some of the reported benefits of using weighted blankets according to research and user experiences:

1. Improved sleep quality: Weighted blankets may help improve sleep quality by promoting relaxation and reducing restlessness.
2. Anxiety and stress reduction: A weighted blanket can help reduce anxiety and stress levels due to the pressure stimulation it provides, creating a soothing and calming effect similar to a hug.
3. Mood improvement: Weighted blankets can promote the release of dopamine and serotonin, two neurochemicals known as “happiness hormones," which can improve mood and decrease feelings of stress and anxiety.
4. Sensory processing disorder management: Weighted blankets may help individuals with sensory processing disorders by providing comforting pressure and helping regulate the sensory nervous system.
5. Pain management: Weighted blankets can alleviate pain and discomfort from conditions such as fibromyalgia and chronic pain by reducing nervous system activity and promoting relaxation].

It is worth noting that while there is some promising research supporting the benefits of the weighted blanket, more research is needed before making conclusive claims.

Studies on weighted blankets

As mentioned, there’s not yet a large body of research verifying the specific health benefits of weighted blankets. But the studies that have been done are promising. They generally have shown that weighted blankets can be effective for reducing anxiety. Sleep experts also say that weighted blankets can be particularly helpful for those with restless leg syndrome.

• In one study, 63% of participants reported lower anxiety after using a weighted blanket, while almost 80% considered them to be calming. 
• In another study of 32 adult volunteers, 63% reported lower anxiety after lying under a 30-pound blanket for 5 minutes. 
• Yet another tested weighted blankets on 30 people who had been hospitalized for a mental health crisis, and 60% reported lower anxiety after using the blanket.
• And a paper published in the Journal of Clinical Sleep Medicine concluded that weighted blankets helped relieve insomnia and other symptoms for people with major depressive disorder, generalized anxiety disorder, attention deficit hyperactivity disorder (ADHD) and bipolar disorder. 
• Weighted blankets may also benefit children with ADHD: one study found that weighted blankets could reduce sleep onset latency — the time it takes them to fall asleep.

But weighted blankets don’t work magic: You still have to practice good sleep health habits. And if you experience persistent sleep problems or problems with anxiety, it’s a good idea to talk with a doctor, who can best assess your situation and determine whether a weighted blanket could be an effective part of a comprehensive treatment.

Who can benefit from a weighted blanket?

Weighted blankets can be therapeutic by providing deep pressure stimulation or pressure therapy, which may benefit certain individuals. Here are some groups of people who could potentially benefit from a weighted blanket:

1. Individuals with anxiety or stress: The deep pressure stimulation from a weighted blanket is believed to have a calming and soothing effect on the body, reducing stress and anxiety.
2. Individuals with sensory processing disorders: The added weight from a weighted blanket can provide a sense of body awareness and help regulate the sensory system for individuals with sensory processing disorders such as autism spectrum disorder (ASD) and attention-deficit/hyperactivity disorder (ADHD).
3. Individuals with insomnia or other sleep disorders: Research indicates that weighted blankets can increase melatonin levels, leading to better sleep quality in individuals with insomnia or other sleep disorders.
4. Individuals with chronic pain or fibromyalgia: The deep pressure stimulation from a weighted blanket may help alleviate pain and improve sleep quality in individuals with chronic pain or fibromyalgia.
5. Individuals with restless leg syndrome (RLS): Weighted blankets can be helpful for individuals with RLS by providing a sense of pressure and comfort that reduces symptoms and helps improve sleep.

It's important to note that weighted blankets may not be suitable for everyone, so it's recommended to consult with a healthcare professional before using one. Parents should also monitor children's use of weighted blankets to ensure that they are safe and appropriate for their age and weight.

What to look for in a weighted blanket

When choosing a weighted blanket, there are a few factors you should consider to ensure you select the right one for you. Here are some things to look for:

1. Weight: Weighted blankets come in a range of weights, typically between 5 and 30 pounds. It's recommended to choose a blanket that is about 10% of your body weight, although personal preference may vary. If you're uncertain, it's best to start with a lighter weight and gradually increase as needed.
2. Size: Select a size that fits your body comfortably. Weighted blankets are available in various sizes, including twin, queen, and king. Keep in mind that the weight is more important than the size of the blanket.
3. Material: The material of the blanket should be comfortable and durable. Look for options made from breathable and hypoallergenic materials such as cotton or bamboo. Make sure it is machine washable for easy maintenance.
4. Distribution of Weight: Check how the weight is distributed within the blanket. Some blankets have evenly distributed pockets or squares, while others use a continuous filling. The distribution of weight can affect how the pressure is applied to your body.
5. Safety Features: Ensure that the blanket has secure stitching to prevent the filling from shifting excessively. The blanket should also have a removable cover for easy cleaning and temperature regulation.
6. Care and Maintenance: Consider the ease of care for the weighted blanket. Some blankets come with removable covers that can be machine washed, while others may require spot cleaning or dry cleaning. Make sure the care instructions align with your preferences and lifestyle.
7. Reputable Brand: Look for a reputable brand that specializes in weighted blankets and has positive customer reviews. This can give you more assurance about the quality and effectiveness of the product.

Remember that personal preferences and individual needs vary, so it's important to find a weighted blanket that meets your specific requirements. If you have any underlying health conditions or concerns, consult a healthcare professional before purchasing.

Can a weighted blanket help you sleep? Key takeaways

Weighted blankets have several key benefits based on research and user experiences. Some essential takeaways about weighted blankets include:

1. Weighted blankets provide pressure stimulation: Weighted blankets are designed to offer deep pressure stimulation, similar to the feeling of being hugged or swaddled. This pressure can have a calming effect on the body and help reduce anxiety and stress.
2. Potential benefits for anxiety, autism, and insomnia: Research suggests that weighted blankets may be beneficial for people with conditions such as anxiety, autism, and insomnia. They have been found to potentially decrease anxiety levels, improve sleep quality, and help individuals with sensory processing disorders.
3. Personalized weight selection: Choosing a weighted blanket that is around 10% of your body weight is recommended. Selecting the appropriate weight allows for optimal pressure distribution and comfort. However, individual preferences may vary, and it is advisable to start with a lighter weight and adjust as needed.
4. Quality and safety considerations: When purchasing a weighted blanket, it's important to ensure it is of high quality, with secure stitching and evenly distributed weight. Choosing a blanket made from breathable and hypoallergenic materials, with a removable and machine-washable cover, can also enhance ease of use and maintenance.
5. Consultation with healthcare professionals: If you have any underlying health conditions or concerns, it is recommended to consult with a healthcare professional before using a weighted blanket. They can provide personalized advice and guidance based on your needs and circumstances.

Weighted blankets have gained popularity for their potential therapeutic benefits, but it's essential to note that individual experiences may vary. It's always best to refer to reputable sources and consult with professionals to determine if a weighted blanket suits you.

Which weighted blanket works best for you?

Studies show that sleeping in a cold/cool room will lower your core body temperature, which can help you fall asleep faster, reduce nighttime sleep interruptions, and promote better overall sleep.

While many weighted blankets are made of large swaths of fabric filled with glass or plastic beads for heft, some newer styles, such as those from Nuzzie and Bearaby, add the weight into an open knitted weave, which allows air to circulate and won’t trap heat. You get the benefit of that comforting hug feeling without compromising your sleep. The chunky knit makes these blankets look just like a stylish throw, and both are machine washable.

When deciding whether to get a weighted blanket, it's essential to consider the potential benefits and your personal needs. It’s crucial to remember that the effectiveness of weighted blankets can vary depending on the individual.

Ultimately, the decision to get a weighted blanket is a personal one. It may be helpful to try out a weighted blanket before making a purchase, perhaps by borrowing from a friend or testing one in a store, to evaluate whether it provides the desired benefits and comfort level. Additionally, ensure you choose a high-quality weighted blanket with even weight distribution and materials that meet your preferences and needs.