Benefits And Myths Of Using Weighted Blankets

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If you've ever relaxed with a child or dog resting on your lap or against your belly, you're familiar with the soothing feeling of their gentle weight. A weighted blanket offers a similar sensation, without the interruptions of breathing, drooling, or sudden wake-ups that can disrupt your calm.

According to Penn Medicine, a weighted blanket uses pressure therapy—applying gentle weight to your body to promote calm, similar to the comfort of being hugged, held, or stroked. The Sleep Foundation explains that this deep, controlled pressure can help you relax and sleep, much like the way swaddling soothes babies. Experts at the Good Housekeeping Institute, who have tested nearly two dozen weighted blankets in recent years, note that many of these blankets are filled with small beads (made of glass, plastic, or sand), which give the sensation of a firm hug without physical contact.

Another type of weighted blanket available is knitted, made with thick yarn. Both types of weighted blankets come in a wide range of colors, allowing them to match your bed or sofa just like a regular comforter or throw blanket.

Who Could Benefit From A Weighted Blanket?

Many of us experience anxiety from time to time, which could explain why so many people look forward to relaxing under a weighted blanket at home. While studies on their effectiveness for calming anxiety are limited and more research is needed, they are believed to help some people with anxiety, which is often linked to depression and insomnia, says Michelle Drerup, PsyD, Director of Behavioral Sleep Medicine at Cleveland Clinic Sleep Disorders Center. "In one study of 32 adults, 63% reported lower anxiety after lying under a 30 lb blanket for 5 minutes," says Drerup. "Another study of 30 adults who had been hospitalized for a mental health crisis found that 60% reported lower anxiety after using a weighted blanket." Other small studies have shown that people with sleep issues, including anxiety and depression, slept better when using a weighted blanket.

Occupational therapists who work with children with Attention Deficit Hyperactivity Disorder (ADHD) and autism have also found weighted blankets to be beneficial. "A weighted blanket is said to be designed to help your brain recognize your surroundings," says Drerup. "This can have a calming, focusing effect on the central nervous system, which may help someone with ADHD and autism." In fact, a 2022 study showed that using a weighted blanket significantly improved sleep problems in children with ADHD.

Who Shouldn't Use A Weighted Blanket?

The Good Housekeeping Institute does not recommend weighted blankets for small children. "Weighted blankets shouldn't be used by anyone who can't move freely beneath the weight. Even though they're sometimes used as a therapeutic tool for children, it's important to first speak with a medical professional, like a child's pediatrician, before trying it out," says Sachs. Drerup doesn't recommend them for anyone under age two and says the blanket should weigh about 10% of your body weight (for example, a 150 lb person could try a 15 lb blanket).

There are also some chronic illnesses that may require you to be cautious. "A weighted blanket may also be unsuitable for people with certain conditions including diabetes, difficulty breathing, such as asthma and obstructive sleep apnea, circulation or blood pressure issues, fragile skin, a rash or an open wound, and claustrophobia," she says. If any of this applies to you, it's best to check with your doctor before using one.

Are Weighted Blankets Safe?

"When used the way they're supposed to, weighted blankets are very safe," says May-Benson. Just remember, if you're using it for a medical condition, talk to a doctor first. Also, before getting a weighted blanket for a child, check with their pediatrician.

Is It Ok To Use A Weighted Blanket Every Night?

If your doctor says it's safe, you can use a weighted blanket every night, but start with time limits at first until you get used to it.

Start by taking a 20 to a 30-minute nap under your blanket to see how it feels. Some people find that weighted blankets can keep them awake because the weight increases their body temperature. Others might experience muscle soreness or simply not like the sensation. If you feel comfortable, try another 20–30 minutes after taking a 90-minute or two-hour break, and gradually increase the time as you get used to it.

How To Choose A Weighted Blanket

Since weighted blankets are so popular, you can find one that fits almost any preference. When shopping for a weighted blanket, here are some things to consider:

1. Size

While some weighted blankets only come in one size, many are available in different sizes (our budget pick comes in six sizes). Sachs recommends making sure your blanket doesn't hang off the bed, as the extra weight could pull it off your body. That's why most brands' blankets are a bit smaller than a typical twin- or king-size comforter.

2. Weight

Weighted blankets usually come in weights from 10 to 20 pounds. Keep in mind that because of how the weight is spread out, a 15-pound twin-size weighted blanket will feel more pressure than a king-size blanket of the same weight.

3. Material

Weighted blankets are made from many types of fabric, from microfiber to cooling fabric (great for people who get hot while sleeping!). The Layla weighted blanket has an extra perk: it's reversible and fully machine-washable! Most weighted blankets only have machine-washable covers (not the inserts), so you don't have to worry about damaging your washing machine by washing a heavy 15-pound blanket.