Share this on:Copied!

If anxiety or other causes are keeping you up at night, a weighted blanket may help you sleep better.

Weighted blankets can serve as a sleep improvement tool for people who struggle with sleep for various reasons. They may calm anxiety and stress, improve sleep, relieve pain, and more.

Research into the benefits of weighted blankets for adults and children is ongoing. Learn more about some of the potential benefits and whom they might help.

What Are Weighted Blankets?

As the name suggests, weighted blankets are blankets with added weight. Beads, pellets, or other materials can provide the extra weight.

Most weighted blankets range from 5 to 30 pounds.

How Do Weighted Blankets Work?

Research is ongoing. But evidence suggests that weighted blankets stimulate body mechanisms that promote sleep. They’ve become a popular non-medication sleep support for many people.

A weighted blanket evenly distributes weight over the body. This can feel similar to a warm embrace.

A weighted blanket can stimulate the parasympathetic nervous system through deep pressure touch. That’s according to a 2024 review in Frontiers in Psychology.

The parasympathetic nervous system runs in contrast to the sympathetic nervous system. The latter controls our body’s “fight-or-flight” response.

The parasympathetic nervous system stimulates the release of certain chemicals. These include serotonin and dopamine and lowers levels of cortisol, the stress hormone. The result is a lower heart rate, steadier breathing, and more relaxed muscles.

The review also found that weighted blankets can help increase concentrations of melatonin. Melatonin is a hormone that helps to regulate our bodies’ sleep-wake cycles.

What Are the Benefits of Weighted Blankets?

The potential benefits of weighted blankets include:

• Anxiety relief — Weighted blankets stimulate the parasympathetic nervous system. This counteracts the fight-or-flight sympathetic nervous system. It has become common to use weighted blankets to relieve anxiety and stress.
• Better sleep — Weighted blankets can help stimulate melatonin release. This can help people fall asleep sooner. Studies have also linked weighted blankets to helping people stay asleep through the night.
• Decreased medication use — Weighted blankets can reduce the need for sleep medications. Those medications often carry side effects.
• Improved mood — A 2024 review in the American Journal of Occupational Therapy reported that weighted blanket use had positive effects on mood in adults.
• Pain relief — Studies have linked weighted blanket use with pain relief in people with acute and chronic pain.

Who Should Use a Weighted Blanket?

Research is ongoing. Studies have identified potential benefits for people with many different health conditions.

Anxiety

Weighted blankets are a common treatment for people with anxiety. A weighted blanket’s consistent deep pressure stimulation can activate our parasympathetic nervous system. This can help calm our fight-or-flight sympathetic nervous system.

Weighted blankets have improved anxiety symptoms in psychiatric patients. That’s according to a 2024 review and meta-analysis in the Journal of Psychiatric Research.

Scientists are also studying whether weighted blankets may help people with other mental health conditions. These can include depression, bipolar disorder, and schizophrenia.

ASD and ADHD

Weighted blankets can help with sensory sensitivities. These are common in children and adults with attention-deficit/hyperactivity disorder (ADHD) and autism spectrum disorder (ASD).

Children and adults with ADHD and ASD often experience hyper- or hyposensitivity to their environment. The even pressure provided by a weighted blanket can provide consistent sensory comfort.

A 2023 study in The Scandinavian Journal of Occupational Therapy evaluated the effectiveness of weighted blankets in 85 children and adults with ADHD and/or ASD. The study reported that weighted blankets improved their ability to fall asleep, sleep through the night, and relax during the day.

A 2023 study in Occupational Therapy International evaluated weighted blankets in 26 children with ADHD. The study reported that weighted blankets improved not only their sleep but also their emotional regulation and daily functioning.

Insomnia

People with insomnia struggle to get to sleep and/or stay asleep. Many different physical and psychological factors can contribute.

Studies have shown that weighted blankets can help people with insomnia sleep better.

A 2024 study in Psychology and Clinical Psychopharmacology evaluated the benefits of weighted blankets for 26 adults with insomnia. The study found that about 70% of participants showed an improvement in symptoms. Sleep latency — the time it takes to fall asleep — and the amount of time in deep sleep were the biggest improvements.

The study also reported an increase in incidences of apnea (temporary breathing stoppages). This finding could pose a concern for people with obstructive sleep apnea (OSA).

Pain

Some studies have reported that weighted blankets can help people with acute or chronic pain.

Weighted blankets can reduce the perception of pain in people with chronic pain. That’s according to a 2021 study in the Journal of Pain.

The study tested 5-pound and 15-pound blankets. The heavier blankets showed better results. They were most effective for “highly anxious individuals.”

A 2023 study in the Journal of Pain & Palliative Care Pharmacotherapy evaluated the use of weighted blankets in trauma patients with acute pain. The study said that patients who got weighted blankets reported less pain and anxiety. The patients who got weighted blankets also needed less opiate use to relieve their pain.

Periodic limb movement disorder and restless leg syndrome

Weighted blankets might also help with restless leg syndrome (RLS) and periodic limb movement disorder (PLMD). People with RLS feel sensations in their legs when they lie down to sleep. These can include crawling, itching, throbbing, or pins and needles — when they lie down to sleep.

PLMD causes movement of the arms or legs during sleep. Both can interfere with sleep and cause daytime fatigue.

A 2023 study in Cureus evaluated the use of a weighted blanket and other interventions on a patient with PMLD. The patient reported significant improvements after six weeks of treatment.

Who Shouldn’t Use a Weighted Blanket?

Although weighted blankets are useful for many people, they’re not for everyone. People who might struggle under the weight of a weighted blanket might want to avoid them. This includes seniors, children, or people with certain medical conditions.

Ask your doctor for advice if you’re in one of these groups:

• Claustrophobic people — The constant pressure of a weighted blanket may cause problems for people who have claustrophobia.
• Older adults — Seniors who struggle with frailty or cognitive problems like dementia shouldn’t use a weighted blanket.
• People with cardiovascular problems — People with a history of coronary artery disease, stroke, diabetes, or low blood pressure should talk to their doctor before using a weighted blanket.
• People with obstructive sleep apnea (OSA) — Weighted blankets may worsen nighttime breathing issues for people with sleep apnea.
• People with respiratory problems — Weighted blankets may cause breathing issues for people with asthma or other respiratory conditions. Talk to your doctor before using one.
• Toddlers and young children — Children under 50 pounds shouldn’t use a weighted blanket. Even if your child is above that age and weight, you should talk to your child’s pediatrician before using one.

Weighted Blanket Safety Tips

Here are some things to keep in mind if you’ve never used a weighted blanket:

• Choose the right weight — Wondering how to choose the right weighted blanket? The general guideline is to go with a blanket that’s about 10% of your body weight. That way, it isn’t too overpowering. So, if you weigh 150 pounds, try a 15-pound blanket. You should also use caution when applying the 10% rule to children. That’s all according to the Sleep Foundation. Talk to your child’s pediatrician about the right weight for your child. You may find out they shouldn’t even use a weighted blanket at all.
• Know the size you need — Weighted blankets can range from the size of a throw blanket to one that fits a king-sized bed. Make sure you choose the right size.
• Talk to your doctor — If you have a medical condition that could cause issues with a weighted blanket, talk to your doctor before using one.

Weighted blankets have many potential benefits, but they’re not for everyone. If you try it out and don’t enjoy the experience, don’t worry — there are many ways to try to improve your sleep.