Weighted blankets have surged in popularity as a drug-free solution for better sleep and reduced anxiety, but the question remains: do they actually work? As these therapeutic blankets become increasingly mainstream, research is beginning to reveal the science behind their calming effects – though experts caution that the evidence remains limited.
What Are Weighted Blankets and How Do They Work?
A weighted blanket is exactly what it sounds like – a heavier-than-usual blanket filled with materials such as glass beads, plastic pellets, or dense yarn to create additional weight. Typically ranging from 3 to 35 pounds, these blankets are designed to provide deep pressure stimulation (DPS) across the body, similar to the feeling of being hugged or swaddled.
The mechanism behind weighted blankets is rooted in deep pressure stimulation, also known as deep touch pressure (DTP). This gentle, evenly distributed pressure affects the nervous system in several ways. The deep pressure stimulation provided by a weighted blanket may help reduce stress and anxiety by encouraging the release of serotonin and lowering levels of cortisol, the body’s main stress hormone.
When you lie under a weighted blanket, the steady pressure helps activate the parasympathetic nervous system – your body’s “rest and digest” mode – whilst dampening the sympathetic “fight or flight” response. When the parasympathetic nerve works, it can produce endorphins and release dopamine and serotonin, while endorphins and dopamine can result in reduced heart rate, relieved anxiety, relaxed muscles, and steady breath.
The Neurochemical Response: Serotonin, Melatonin, and Cortisol
The therapeutic effects of weighted blankets appear to stem from their impact on key neurotransmitters and hormones. Research suggests that deep pressure stimulation triggers a cascade of neurochemical changes that promote relaxation and sleep.
Melatonin Production
One of the most significant findings comes from a 2023 study published in the Journal of Sleep Research. In the present experimental study, involving 26 healthy young men and women, using a weighted blanket in bed was associated with a higher increase of salivary melatonin in the hour before sleep than using a light blanket. Specifically, when using a weighted blanket, the 1 hour increase of salivary melatonin from baseline to lights off was about 32% higher.
This increase in melatonin – the body’s natural sleep hormone – could explain why many users report falling asleep more easily with weighted blankets. Melatonin is released by the pineal gland and plays a critical role in sleep timing and anti-anxiety.
Stress Hormone Reduction
Whilst the melatonin findings are promising, the impact on cortisol – the body’s primary stress hormone – appears less clear-cut. Some studies suggest weighted blankets may help lower cortisol levels, particularly during sleep, though the evidence remains mixed.
What the Research Shows
A growing body of research has examined weighted blankets’ effectiveness, though experts note significant limitations in the current evidence base.
Sleep Quality Improvements
A systematic review found that most of the included studies show weighted blankets can improve sleep quality and reduce negative emotions/daytime symptoms. A 2020 study of 120 adults with clinical insomnia and at least one other neurological or mental health condition found that participants using weighted blankets reported significant improvements in their sleep quality.
This pilot randomized clinical trial demonstrated a beneficial effect of weighted blankets on improving sleep quality in participants with insomnia, such that participants using weighted blankets for 1 month had a greater decrease in PSQI score.
Anxiety Reduction
A meta-analysis (mental disorder patients) found: a small but statistically significant reduction in anxiety (SMD ≈ 0.40) from weighted-blanket use. In hospital settings, weighted blankets have shown particular promise. A 2021 study in an inpatient psychiatric facility found that half of the 122 participants who used weighted blankets had objectively lower rates of anxiety than those who didn’t.
Impact on Specific Conditions
Research has explored weighted blankets’ effects on various conditions:
ADHD and Autism Spectrum Disorder: A randomized controlled study in Stockholm, Sweden, found that in adult patients with ADHD, a weighted chain blanket was also a safe and effective intervention for insomnia, which could improve adult patients’ daytime symptoms and activity levels.
Depression and Bipolar Disorder: A 2020 study found that weighted blankets may improve sleep, fatigue, depression, and anxiety during the day in people with major depressive disorder and bipolar disorder after 4 weeks of use.
Chronic Pain: Studies have reported that deep pressure sensation is transmitted by A-beta afferents, which was found to suppress laser pain in the same dermatome at the spinal cord level, suggesting that deep pressure provided by a weighted blanket might reduce bodily pain through A-beta stimulation.
The Reality Check: Limited Evidence
Despite promising findings, experts urge caution about overstating the benefits. Research on their effectiveness is limited. Harvard Health notes that concrete evidence is unfortunately lacking. There are really no definitive scientific studies to back up the claims.
The challenges in researching weighted blankets are significant. A randomized clinical trial to test the blankets would be very difficult. A blind comparison is impossible because people can automatically tell if the blanket is heavy or not.
Evidence-based research on the effectiveness of weighted blankets in reducing anxiety and insomnia is sparse. More research is needed to define guidelines for the use of weighted blankets in clinical practice and to investigate the underlying mechanism of action.
Safety Considerations and Who Should Avoid Them
Whilst weighted blankets are generally safe for most healthy adults, certain groups should exercise caution or avoid them entirely:
Children: Weighted blankets should not be used for children under 2 years old or those weighing less than 50 pounds. Children should always be able to remove the blanket independently.
Medical Conditions: People with the following conditions should consult their doctor before use:
- Respiratory problems (sleep apnoea, asthma)
- Circulatory issues
- Claustrophobia
- Mobility limitations
- Skin sensitivities
Pregnancy: Pregnant individuals should avoid weighted blankets or consult their healthcare provider before use.
Choosing and Using a Weighted Blanket
If you’re considering trying a weighted blanket, experts recommend following these guidelines:
Weight Selection
The general recommendation is to choose a blanket weighing approximately 10% of your body weight. For example, a 70kg person would use a 7kg blanket. Some sources suggest a range of 10-15% of body weight, depending on personal preference.
Material Considerations
Weighted blankets come with various fillers and fabrics:
- Fillers: Glass beads, plastic pellets, rice, or sand
- Fabrics: Cotton, fleece, bamboo, or speciality cooling materials
- Construction: Look for even weight distribution through quilted compartments
Usage Tips
- Start with shorter periods to adjust to the weight
- Ensure the blanket doesn’t restrict movement or breathing
- Consider breathable fabrics if you tend to sleep hot
- Use as part of good sleep hygiene practices, not as a standalone solution
The Benefits of Non-Toxic and Organic Options
Whilst clinical evidence comparing organic versus regular weighted blankets is lacking, non-toxic and organic options may offer advantages for certain users. Chemical-free cotton, certified fabrics, and safe fillers free of heavy metals or volatile chemicals may reduce risks of irritation, off-gassing, and allergic reactions.
For individuals with chemical sensitivities, children with sensory issues, or those prioritising environmental sustainability, organic weighted blankets may be a worthwhile investment – though the health benefits appear to be more about comfort and safety than measurably different therapeutic effects.
The Bottom Line: A Promising Tool with Caveats
Weighted blankets represent a low-risk, non-pharmacological tool that may help some individuals with sleep problems, anxiety, and sensory regulation issues. The evidence suggests modest benefits, particularly for:
- Mild to moderate insomnia
- Anxiety and stress
- Sensory processing differences (autism, ADHD)
- Creating a calming bedtime routine
However, they are not a miracle cure. Just as swaddling works for some babies and not others, weighted blankets won’t be a miracle treatment for everyone.
For chronic insomnia, evidence-based treatments such as cognitive behavioural therapy for insomnia (CBT-I) remain the gold standard. Weighted blankets may serve as a helpful adjunct to, rather than replacement for, established treatments.
As research continues to evolve, weighted blankets offer an intriguing example of how simple interventions rooted in sensory science might support wellbeing. Whilst the jury is still out on their full therapeutic potential, for many users, the comfort of sleeping under gentle, even pressure provides its own form of relief – whether or not the science fully explains why.
Before investing in a weighted blanket – which can cost anywhere from £75 to over £200 – consider your specific needs, any health conditions, and realistic expectations about what a weighted blanket can and cannot do. And remember: good sleep hygiene, stress management, and professional support when needed remain the foundation of healthy sleep and emotional wellbeing.
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Image Credit:
“Mujer cubierta con dos cobijas pesadas tejidas a mano” — photo by Ricardo Flores, licensed under CC BY 2.0.
