Should You Get a Weighted Blanket?

Weighted blankets are all the rage this year, and companies market them as providing "blissful" sleep.

These blankets are double-sided with six-inch closed pocket squares filled with glass or plastic beads or pellets to make them heavier. They range from five to 30 pounds. The gentle pressure that is evenly applied all over the body promotes calmness, according to the Cleveland Clinic.

While relatively new to the general public, occupational therapists have been using them for years for emotional and physical regulation, according to a review of eight studies completed in 2020. They can help with:

• Managing emotions
• Coping with feelings of anger
• Settling down after an outburst
• Calming down after periods of overexcitement or overstimulation
• Dealing with stress
• Relaxing

Weighted blankets help you sleep better

Source: Ketut Subiyanto: Pexels

In an occupational therapy setting, the blankets are frequently used when working with children with autism, anxiety, or ADHD, but anyone can use them.

What Does the Science Say?

Evidence on the effectiveness of weighted blankets is sparse. The gold standard of research is a blind study. Researchers divide participants into groups, with one receiving the study's object and the other receiving a placebo, allowing for unbiased results; this is impossible to achieve with weighted blankets because participants would know if their blanket was weighted. Therefore, current research depends on the "before and after" approach and relies heavily on feedback from participants, which can be biased.

However, there have been some studies. A randomized study looked at responses from 120 participants previously diagnosed with clinical insomnia and another psychiatric condition, such as anxiety. Some participants received a blanket weighing about 17 pounds (although a few found this too heavy and preferred one weighing about 13 pounds.) The control group received blankets weighing 3.3 pounds.

After using the blankets for four weeks, the weighted blanket group experienced a 50% reduction of symptoms compared to 5.4% for the control group. After the initial four weeks, all participants could continue to a 12 month follow up using the blanket of their choice (most chose the weighted blanket), and after one year, 92% indicated their insomnia improved. About 78% were in remission from insomnia.

Other studies have found regular use of a weighted blanket lowers anxiety.

The pressure of the blanket activates your parasympathetic nervous system, lowering your heart rate, which leads to an overall feeling of calmness, according to Penn Medicine.

While there isn't much scientific evidence to show weighted blankets help, there isn't any indication that they are harmful either.

Who Can Benefit from a Weighted Blanket?

The number one reason people use weighted blankets is to improve sleep. And based on anecdotal evidence, they work. Some say the blanket feels like a warm hug and lulls them to sleep. But Penn Medicine points out they can also work for people with:

Anxiety – The weighted blanket puts your autonomic nervous system into "rest" mode, decreasing your heart rate and breathing, which improves sleep.

ADHD – The weighted blanket can help activate the sense of touch, reducing agitation and distraction from other senses. It might help to improve attention and decrease restlessness.

Autism – The weighted blanket provides comfort from overstimulation, relieves stress, reduces distraction from other senses, and promotes feelings of calmness.

Sometimes, it isn't practical to use a weighted blanket, such as in school or at work. For those times, people might opt for a weighted vest.

There are also anecdotal claims that weighted blankets decrease symptoms of restless leg syndrome.

How to Choose a Weighted Blanket

Manufacturers suggest a weighted blanket be about 10% of your body weight; for example, someone weighing 150 pounds might benefit from a blanket weighing 15 pounds. The blanket should not feel so cumbersome that it is unmanageable. However, it should apply pressure. Some people prefer blankets a little less or a little more than 10% of their weight. Unfortunately, experimenting with different weights could mean purchasing several blankets, and they can be quite expensive. General weights for the blankets are 5, 7, 10, 12, 15, 20, 25, or 30 pounds.

Sleep Essential Reads

Sorry, but Science Says You Should Not Sleep In on Weekends

Beyond Snoring: Unveiling the Hidden Epidemic of Sleep Apnea

When buying for children, it is essential to keep in mind that the beads and pellets inside the blanket could be a choking hazard for young children. The blanket should be light enough for the child to move it or easily take it off but heavy enough to apply pressure. For children less than 50 pounds, talk to your doctor before using a weighted blanket.

Other people who should speak with their doctor before using one include those with

• Sleep apnea
• Respiratory problems
• Chronic health conditions

Not everyone likes using a weighted blanket. For some, it can trigger feelings of claustrophobia. Others might feel overheated or not enjoy the pressure. Weighted blankets only work if they help relax the person.

If you have anxiety or sleep problems, it is best to see a medical professional. While a weighted blanket might help, it isn't going to cure insomnia or anxiety. Other treatments, such as cognitive-behavioral therapy and relaxation techniques, might be helpful in addition to your weighted blanket.