Do Weighted Blankets Work? Weighted Blanket Benefits Explained

Weighted blankets are heavier than a normal comforter or quilt because they’re filled with tiny steel, glass, or plastic beads. With these elements stitched within the fabric, a weighted blanket can weigh between five and thirty pounds, depending on the size and material. So, when you cover yourself with a weighted blanket, you’ll experience even pressure with a potentially soothing effect.

Originally, weighted blankets were used in occupational therapy to help patients achieve emotional and physical regulation. And this pressure therapy or deep pressure stimulation has been reported to have valuable effects for a variety of conditions.^{1, 2}

But now, the benefits of weighted blankets can be enjoyed by everyone. No longer just an in-clinic tool, you can find weighted blankets for adults and kids for at-home use. Some people invest in weighted blankets to replace their old comforter or other bedding, but you can also store it in the linen closet and only bring it out when needed.

Many people like to use weighted blankets as a sleep solution to help them get a good night’s sleep. If you find it tricky to fall or stay asleep, research shows weighted blankets may have positive effects on insomnia and sleep quality.

So why do weighted blankets help with sleep? One study found that subjects who used a weighted blanket at night experienced “significantly better sleep-maintenance, higher daytime activity levels, and reduced daytime symptoms of fatigue, depression and anxiety.” See Disclosure ⁶

If you or your child is neurodivergent, you can also use weighted blankets for autism and ADHD symptoms. A recent study showed that for children and adults with ADHD or ASD, weighted blankets improved daily routines, sleeping through the night, and relaxing during the day.⁷ And in another study, parents reported that regular use of a weighted blanket helped their children with ADHD “master everyday life,” noting improved family functions, school participation and leisure activities.See Disclosure ⁸

Weighted blankets can be great tools for a lot of people, but they may not be a good fit for everybody. For example, individuals with breathing complications or anyone buying for a small child should consult with their physician first to ensure a weighted blanket is right for them.

When it comes to weighted blankets, it’s not one size fits all. In fact, determining what blanket weight you need depends on your personal body weight. According to the Sleep Foundation, you should aim to find a weighted blanket that weighs about ten percent of your body weight. Of course, everyone is a little different, and you may appreciate a slightly lighter or heavier weighted blanket — but you should try to stay within the five to twelve percent range.See Disclosure ⁹

When determining the weight, you’ll also want to consider what size you want your blanket to be. You can find weighted blanket sizes that correspond to mattress sizes like twin, queen and king. But if you plan on using your weighted blanket on the couch or somewhere other than your bed, you can choose a size that gives you enough fabric to get cozy or perhaps share with a loved one. You can even find cooling weighted blankets and heated weighted blankets for added comfort.

A weighted blanket may sound great, but how hard is it to keep clean? Depending on the weighted blanket you buy, laundry day could be simple or a pain in the neck.

Some weighted blankets can go right in your washer and dryer like most other items. However, that’s not always the case. Some weighted blankets can’t go in the dryer, and others need to be dry-cleaned. Therefore, taking the time to read the label and care instructions for your weighted blanket is essential.

If you do go with a weighted blanket that you can throw in your washer, make sure to check your washing machine’s manual to find out how much weight your machine can hold. Or, as an easy alternative, invest in a duvet cover you can slip on and off for quick and simple washing.

1. Eron, Kathryn, Lindsey Kohnert, Ashlie Watters, Christina Logan, Melissa Weisner-Rose and Philip S. Mehler. “Weighted Blanket Use: A Systematic Review.” American Occupational Therapy Association, American Occupational Therapy Association. March 12, 2020. https://research.aota.org/ajot/article/74/2/7402205010p1/6662/Weighted-Blanket-Use-A-Systematic-Review.

2. Hjort Telhede, Eva, Susann Arvidsson and Staffan Karlsson. “Nursing Staff's Experiences of How Weighted Blankets Influence Resident's in Nursing Homes Expressions of Health.” International Journal of Qualitative Studies on Health and Well-Being, U.S. National Library of Medicine. December 14, 2021. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8740773/#cit0037.

3. “4 Ways Weighted Blankets Can Actually Help You.” Penn Medicine, The Trustees of the University of Pennsylvania. March 24, 2022. https://www.pennmedicine.org/updates/blogs/health-and-wellness/2022/march/weighted-blankets.

4. Becklund, Anette, Lisa Rapp-McCall and Jessica Nudo, “Using Weighted Blankets in an Inpatient Mental Health Hospital to Decrease Anxiety.” Journal of Integrative Medicine, U.S. National Library of Medicine. March 19, 2021. https://pubmed.ncbi.nlm.nih.gov/33317955/.

5. Vinson, Jaime, Jan Powers and Kelly Mosesso. “Weighted Blankets: Anxiety Reduction in Adult Patients Receiving Chemotherapy.” Clinical Journal of Oncology Nursing, U.S. National Library of Medicine. August 1, 2020. https://pubmed.ncbi.nlm.nih.gov/32678376/.

6. Ekholm, Bodil, Stefan Spulber and Mats Adler. “A Randomized Controlled Study of Weighted Chain Blankets for Insomnia in Psychiatric Disorders.” Journal of Clinical Sleep Medicine, American Academy of Sleep Medicine. September 15, 2020. https://pubmed.ncbi.nlm.nih.gov/32536366/.

7. Bolic Baric, Vedrana, Sofie Skuthälla, Malin Pettersson, Per A. Gustafsson and Anette Kjellberg. “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.” Scandinavian Journal of Occupational Therapy, U.S. National Library of Medicine. June 29, 2021. https://pubmed.ncbi.nlm.nih.gov/34184958/.

8. Larsson, Ingrid, Katarina Aili, Jens M. Nygren, Pia Johansson, Håkan Jarbin and Petra Svedberg. “Sleep: Intervention with Weighted Blankets for Children with Attention Deficit Hyperactivity Disorder (ADHD) and Sleep Problems.” BMJ Open, U.S. National Library of Medicine. January 4, 2022. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8728406/.

9. Noyed, Daniel. “How Heavy Should a Weighted Blanket Be?” Sleep Foundation, Sleep Doctor Holdings, LLC. August 23, 2022. https://www.sleepfoundation.org/bedding-information/weighted-blanket-weight-chart.