A good night’s sleep is essential for good health. Are you a poor sleeper? Then in your search for possible solutions, you have almost certainly heard of a weighted blanket.
The fact is that these weighted blankets are becoming increasingly popular. But is it true that they really make you sleep better and that your sleep problems will be a thing of the past? We have listed the most important questions for you.
What is a weighted blanket?
The name says it all: a weighted blanket is a heavy blanket that you use on top of or instead of your regular duvet. On average, they weigh between 4 and 10 kilograms. How heavy the blanket should be depends on your body weight.
A weighted blanket can consist of various fillings and materials, and is said to help restless sleepers relax so they fall asleep faster and enjoy a better, deeper sleep.
How does a weighted blanket work?
The principle of a weighted blanket relies on Deep Pressure Stimulation. This therapeutic technique uses gentle, evenly distributed pressure to relieve stress, anxiety, pain, or sensory overload.
Thanks to this pressure on the body, the nervous system calms down, allowing stress to make way for rest and relaxation. Moreover, this natural technique is said to stimulate the production of serotonin (the happiness hormone) and melatonin (the sleep hormone), while also reducing cortisol (the stress hormone).
A weighted blanket creates a sense of comfort, security, and safety. It’s just like getting a big hug—but one that lasts all night long.
Who is a weighted blanket suitable for?
More and more people are dealing with stress, anxiety, or depression. As a result, they often find it difficult to fall asleep. Their sleep quality deteriorates, and the lack of sleep can even worsen their symptoms. In short, they end up in a downward spiral.
A weighted blanket can help you unwind before bed and provide a secure, safe feeling. A weighted blanket is also recommended for individuals with autism, ADHD, PTSD, or hypersensitivity. What they have in common is a high sensitivity to stimuli.
A weighted blanket stimulates the sense of touch. When sleeping under a blanket with weighted elements, the focus shifts to the deep pressure on the body rather than other sensory stimuli. The blanket provides a form of comfort and relaxation.
You can use a weighted blanket in these cases:
- you have difficulty sleeping due to anxiety or stress
- you have autism, ADHD, PTSD, or are hypersensitive
- you find it difficult to relax
Who should avoid sleeping under a weighted blanket?
You might think everyone would benefit from the big hug of a heavier blanket, yet doctors discourage their use for certain people.
Do you suffer from asthma, low blood pressure, or diabetes? In these cases, always consult a doctor first if you want to sleep under a weighted blanket.
Those who suffer from sleep apnoea or snore heavily should also avoid being tempted by this attractive bed partner. The weight of the blanket can restrict airflow and worsen symptoms.
This is also the reason why a weighted blanket is not recommended for babies or toddlers, even though special weighted blankets for children exist. There is always a risk that small children could get stuck underneath because their motor skills are not yet sufficiently developed. This can lead to dangerous situations where they overheat or face a risk of suffocation.
The heavier the blanket, the better you sleep?
How much should a weighted blanket weigh? Use the guideline of about 10% of your body weight. Do you weigh 65 kg? Then a 6.5 kg blanket is ideal for you.
If you have a choice between a weighted blanket of 6 or 8 kg, always choose the heavier weight to ensure you experience sufficient pressure on your body. However, be careful with a blanket that is too heavy, as this can create an oppressive feeling, which actually makes you sleep worse.
It is important to know that a weighted blanket is only suitable for one person. Snuggling under it with your partner is not an option.
To feel the beneficial effects, you should each purchase a separate weighted blanket, taking into account your individual weight and height. Always lie completely under the blanket—from neck to toes—so the pressure can be distributed across your entire body.
The table below provides some examples:
| Body weight | Weight of weighted blanket |
| 70 kg | 7 kg |
| 85 kg | 8.5 kg |
| 90 kg | 9 kg |
| 105 kg | 10.5 kg |
Which (filling) material is the best choice?
There are two types of materials in a weighted blanket: the fabric and the filling of weighted materials. These weighted materials are usually made of glass, steel, or plastic. All three of these materials are generally easy to wash.
Sometimes weighted materials are made of sand, dried beans, or rice. These are cheap materials that result in a short lifespan for the blanket. A blanket filled with sand, beans, or rice is not washable and will quickly wear out.
Additionally, you can choose from various blanket materials such as cotton and polyester, like fleece. Polyester is cheaper depending on the finish, but can lead to excessive sweating for some people. Cotton provides good ventilation, while fleece feels nice and warm.
Before making a purchase, always check what materials your weighted blanket consists of.
Has the positive effect of a weighted blanket been proven?
Many people have very positive experiences with a weighted blanket, calling it the ultimate solution for their sleep problems. However, it appears that not much large-scale research has been conducted in this area where concrete results have been scientifically documented.
A Swedish study from 2020* involving 120 patients with psychiatric disorders showed that the group sleeping with a weighted blanket reported via a questionnaire that they slept better and had fewer symptoms during the day. However, measurements indicated that these patients tossed and turned just as much during their sleep as the group with a regular light duvet.
In short, the feeling of sleeping better is rather subjective. There is no extensive scientific evidence (yet) that a weighted blanket truly provides relief for sleep complaints. But as is often the case with sleep: placebo or not, better sleep is always a good result.
Conclusion
Weighted blankets are on the rise. There seems to be no doubt among users about their relaxing effect. And relaxation is simply the key to a good night’s sleep. Perhaps the psychological aspect of relaxing really does carry the most weight?
Just the thought that you will sleep better has a calming effect on some people. If it doesn’t help, it won’t hurt, right? To find out if a weighted blanket really works for you, there’s only one thing to do: test it yourself! Many brands offer a trial period of up to 100 days. What are you waiting for?
* Study by Ekholm, Spulber, and Adler from the Karolinska Institute in Stockholm
Does a weighted blanket help? Frequently Asked Questions
Who should not use a weighted blanket?
Very small children should not use weighted blankets due to health considerations. Pregnant women are also advised against using a weighted blanket.
How long does it take to get used to a weighted blanket?
You won’t see an immediate improvement in your sleep pattern, as you always need time to adjust to such a heavy blanket. The adjustment period usually lasts from one to several weeks.
What is the best weight for a weighted blanket?
The rule of thumb is to stick to 10% of your body weight when choosing your weighted blanket. For example, do you weigh 70 kg? Then it is recommended to purchase a 7 kg weighted blanket.
Good to know: this article provides general information and is not a substitute for medical advice. Have you been sleeping poorly for a while or are you concerned about your health? Talk to your doctor. Read our disclaimer