Weighted Blankets and Sleep: Do They Really Work?

Tracey Mudge
May 6
6 min read

We’ve all had nights when sleep feels like a puzzle we just can’t solve. You’re tired, you’ve gone through your evening routine, but as soon as your head hits the pillow, your mind or body just won’t cooperate. Maybe you feel restless, maybe your thoughts spiral, or maybe you simply can’t get comfortable.

In recent years, one simple but surprisingly powerful tool has become a quiet favourite for people searching for deeper rest: the weighted blanket. Once used mainly in clinical and therapeutic settings, weighted blankets have made their way into homes around the world, drawing attention for their claims of improving sleep, easing anxiety, and calming restless minds and bodies.

But is the hype justified? What’s actually going on inside the body when you’re under a weighted blanket? And, most importantly, can it help you sleep better?

In this post, we’ll unpack what weighted blankets are, how they work, what the research shows, who they help most, and how to choose and use one for maximum benefit. We’ll also take a closer look at the emotional and sensory experience that makes these blankets so beloved by many.

What Exactly Are Weighted Blankets?

Weighted blankets are designed to apply gentle, evenly distributed pressure over the body. They are typically filled with materials like glass beads, plastic pellets, or fine microbeads, which are sewn into quilted pockets to prevent shifting and clumping. Blankets come in a range of weights (usually from 5 to 30 pounds or 3 to 14 kilograms) and are available in various sizes, from throw blankets to full bed covers.

What sets weighted blankets apart from regular blankets isn’t just their weight; it’s the unique way they interact with the nervous system. This deep, grounding sensation has drawn praise from people across age groups and backgrounds, from children with sensory sensitivities to adults managing insomnia, anxiety, or restlessness.

The Science: How Deep Pressure Stimulation Calms the Body

At the heart of weighted blankets’ effectiveness is deep pressure stimulation (DPS), a therapeutic technique used in occupational therapy, particularly for individuals with autism, ADHD, sensory processing disorder, or anxiety. DPS involves applying firm, evenly distributed pressure to the body to produce a calming and organising effect on the nervous system.

You don’t need to be in a clinic to experience DPS, though - you’ve likely felt its effects without even realising it. A long, reassuring hug, the gentle squeeze of a loved one’s hand, or the soothing sensation of a pet snuggled next to you can all create a similar response in the body.

Physiologically, DPS works by shifting the body away from a state of hyperarousal (which is often characterised by racing thoughts, elevated heart rate, and muscle tension) and into the parasympathetic nervous system, also known as the “rest and digest” system. This shift leads to a cascade of calming effects:

Serotonin and dopamine levels increase, promoting feelings of well-being and contentment.
Cortisol levels, associated with stress, drop.
Heart rate and breathing slow, signalling the body that it’s safe to let go and rest.

This ability to physically communicate “you’re safe now” is why DPS has been such an important tool in therapeutic environments — and why weighted blankets can be a meaningful addition to everyday sleep routines.

What People Notice When Using Weighted Blankets

Beyond the science, it’s the personal experience that has fuelled the weighted blanket craze. Many people describe an almost immediate sense of calm when they drape the blanket over themselves. It’s not just the weight - it’s the steady, enveloping pressure that creates a cocoon-like effect, often making the sleeper feel more secure, grounded, and relaxed.

People commonly report:

Falling asleep faster
Experiencing fewer middle-of-the-night awakenings
Feeling more rested in the morning
Having less muscle tension or jittery feelings at night

For individuals with anxiety, the blanket often provides a physical counterbalance to the mental chaos, giving their body an anchor to settle into. For people with ADHD or sensory sensitivities, the blanket offers a predictable, soothing touch that helps dampen overstimulation. Even people without any formal sleep issues often describe weighted blankets as creating a comforting ritual that helps signal the body it’s time to wind down.

Who May Benefit the Most — and Who Should Use Caution

Weighted blankets can benefit a wide range of people. They are particularly popular among:

Adults with insomnia who struggle to stay asleep or calm a restless body
People living with generalised anxiety or stress-related tension
Individuals with ADHD, autism, or sensory processing challenges
Restless sleepers or those with mild restless leg syndrome
Anyone seeking a greater sense of comfort, security, or grounding at night

IMPORTANT CAUTIONS:

⚠ Weighted blankets should never be used on infants or young children under two years old due to the risk of suffocation.
⚠ Adults with respiratory, circulatory, or mobility concerns (including asthma, sleep apnoea, or reduced muscle strength) should consult a doctor before use.
⚠ People who tend to sleep hot or live in warm climates may want to choose lighter fabrics like cotton or bamboo to prevent overheating.

Choosing the Right Weighted Blanket

Selecting the right weighted blanket is essential to getting the most benefit and comfort from it. As a general rule, most experts recommend choosing a blanket that’s about 10% of your body weight. This guideline comes from clinical use and consumer recommendations, and it serves as a helpful starting point for most people.

That said, comfort is highly individual. Some people find they prefer slightly heavier or lighter blankets depending on how their body responds, their sleep position, or whether they tend to feel restless or still at night. For this reason, it’s worth trying a few different weights when possible to see what feels best.

Size matters, too. Weighted blankets are designed to fit your body, not necessarily your bed — so a twin or throw-size blanket is often sufficient, even if you sleep on a queen or king mattress. The goal is to cover your body evenly, not to drape over the sides of the bed.

Material is another important factor. If you’re a hot sleeper or live in a warm climate, breathable fabrics like cotton or bamboo can help regulate temperature and prevent overheating. If you crave extra warmth and coziness, plush fabrics like minky or fleece may be a better fit. Some companies now offer cooling weighted blankets with moisture-wicking covers specifically designed for year-round comfort.

Pay attention to fillers and construction. Look for non-toxic, evenly distributed fillers like micro glass beads or fine plastic pellets, which create smooth, balanced pressure without shifting or clumping. High-quality stitching and durable fabric will also ensure that the blanket holds up over time. Many blankets come with removable, machine-washable covers — a feature that makes cleaning much easier and helps extend the life of the blanket.

By taking time to consider weight, size, fabric, fillers, and construction, you can choose a weighted blanket that meets your personal needs and maximizes comfort — turning it into a long-lasting and valuable part of your sleep routine.

Practical Tips for Use

Ease into the experience by using your weighted blanket during relaxation time — perhaps while reading or watching TV in the evening. Once you’re comfortable, transition to overnight use. If you’re concerned about overheating, lighten the other layers of bedding or look for cooling blanket designs.

Remember to wash the cover regularly (most are machine-washable) and spot-clean the inner blanket as directed by the manufacturer. With proper care, a high-quality weighted blanket can last for years, becoming a cherished part of your sleep routine.

What Does the Research Say?

Although research on weighted blankets is still growing, early studies are promising. A 2020 study published in The Journal of Clinical Sleep Medicine found that adults with insomnia using weighted blankets slept longer, woke up less during the night, and reported better daytime functioning. Another study in The American Journal of Occupational Therapy showed that participants had reduced anxiety after using a weighted blanket for just five minutes. Research in ADHD, autism, and PTSD populations has also found calming benefits, helping people feel more settled and less agitated.

While weighted blankets are not a stand-alone cure for sleep disorders, they can be a powerful complementary tool alongside other sleep hygiene practices.

Final Thoughts: Are Weighted Blankets Worth It?

For many people, weighted blankets offer something that’s hard to measure but deeply felt: a sense of calm, comfort, and security. Whether you’re trying to quiet a busy mind, calm a restless body, or simply add more softness and grounding to your bedtime, a weighted blanket can be a meaningful addition to your sleep routine.

The key to success is choosing the right weight and material for your needs, easing into use, and combining it with other calming bedtime practices like a consistent sleep schedule, dim lighting, and gentle wind-down rituals.

Explore More Tools for Restful Sleep

If you’re ready to expand your sleep toolkit, explore everything our Sleep Zone has to offer — from guided hypnosis audios, to practical sleep guides, downloadable resources, and research-backed tools designed to help you fall asleep faster, stay asleep longer, and wake up truly refreshed.