
Weighted blankets have become increasingly popular in recent years, touted for their ability to reduce anxiety and improve sleep quality.1 But do they really work? And if so, how do you choose the right one? This comprehensive guide will delve into the science behind weighted blankets, explore their benefits, and provide recommendations for choosing the perfect blanket for your needs.
What are Weighted Blankets
Weighted blankets are exactly what they sound like: blankets filled with materials that add weight, typically ranging from 5 to 30 pounds.2 These materials can include glass beads, plastic pellets, or even organic materials like rice or beans.3 The added weight provides a feeling of being hugged or held, known as deep pressure stimulation (DPS).4 This sensation is thought to trigger the release of hormones like serotonin and melatonin, which promote relaxation and sleep.How Weighted Blankets Work The Science of Deep Pressure Stimulation
Deep pressure stimulation (DPS) is a therapeutic technique that applies gentle, distributed pressure to the body.5 This pressure stimulates the parasympathetic nervous system, which is responsible for the "rest and digest" response.6 As the parasympathetic nervous system becomes more active, it slows the heart rate, reduces blood pressure, and promotes feelings of calmness.Weighted blankets provide DPS by evenly distributing weight across the body.7 This gentle pressure is thought to mimic the feeling of being hugged or held, which can be incredibly soothing and comforting.8 This is why weighted blankets are often used to help people with anxiety, autism, and sensory processing disorders.
Benefits of Weighted Blankets Beyond Anxiety and Sleep
While weighted blankets are often marketed for anxiety and sleep, their benefits extend beyond these two areas.9Research suggests that weighted blankets may also help with:- Reducing stress and anxiety: The deep pressure stimulation from weighted blankets can help reduce cortisol (the stress hormone) levels and promote relaxation.10
- Improving sleep quality: Weighted blankets can help people fall asleep faster, stay asleep longer, and wake up feeling more rested.11
- Managing symptoms of autism spectrum disorder: The deep pressure can help individuals with autism feel more grounded and secure, reducing sensory overload and promoting calmness.12
- Easing Restless Legs Syndrome: The gentle pressure may help alleviate the urge to move the legs, allowing for more restful sleep.13
- Reducing chronic pain: Some individuals with conditions like fibromyalgia report that weighted blankets help reduce their pain levels.14
Choosing the Right Weighted Blanket A Buyers Guide
With so many weighted blankets on the market, it can be overwhelming to choose the right one. Here are some factors to consider:- Weight: The general rule of thumb is to choose a blanket that's roughly 10% of your body weight. However, personal preference plays a role, so you may need to experiment to find the perfect weight.
- Fill material: Glass beads are the most common fill material, offering a smooth and even weight distribution. Plastic pellets are a more affordable option, while organic materials like rice or beans may be preferable for those seeking a more natural feel.
- Fabric: Consider the breathability and softness of the fabric. Cotton and bamboo are popular choices for their comfort and temperature regulation.15
- Size: Choose a blanket that's slightly smaller than your bed to prevent it from dragging on the floor.
- Price: Weighted blankets can range in price from around $50 to $300, depending on the size, weight, and materials used.
Recommended Weighted Blankets for Different Needs
Here are a few recommendations for weighted blankets based on different needs and preferences:Best Overall:
- Gravity Blanket: This popular brand offers a high-quality weighted blanket with a luxurious feel. It features a removable cover made from soft, breathable fabric and is filled with fine glass beads for even weight distribution.
- Price: Starting at $189
- Weight options: 15, 20, 25, 35 lbs
- Best for: Anxiety, insomnia, overall stress relief16
- YnM Weighted Blanket: This affordable option offers a wide range of weight and size options, making it easy to find the perfect fit.17 It's filled with glass beads and features a durable cotton cover.
- Price: Starting at $49
- Weight options: 5, 7, 10, 12, 15, 20, 25, 30 lbs
- Best for: Budget-conscious shoppers, those seeking a variety of options
- Huggaroo Weighted Blanket: This blanket is specifically designed for children, with a smaller size and lighter weight options. It features a soft, plush cover and is filled with non-toxic glass beads.
- Price: Starting at $49
- Weight options: 3, 5, 7, 10 lbs
- Best for: Children with anxiety, autism, or sensory processing issues18
- Bearaby Cotton Napper: This innovative weighted blanket is made from breathable, organic cotton and features a unique chunky knit design that promotes airflow.19 It's a great option for hot sleepers or those living in warm climates.
- Price: Starting at $249
- Weight options: 15, 20, 25 lbs
- Best for: Hot sleepers, those seeking a natural and breathable option
Using Your Weighted Blanket Tips and Best Practices
To get the most out of your weighted blanket, consider these tips:- Start slowly: If you're new to weighted blankets, start with a lighter weight and gradually increase it as needed.
- Use it consistently: For best results, use your weighted blanket every night or during times when you experience anxiety or stress.
- Pair it with other relaxation techniques: Combine your weighted blanket with other calming practices like deep breathing exercises, meditation, or listening to soothing music.
- Care for your blanket properly: Most weighted blankets come with removable covers that can be machine washed.20 Follow the care instructions to ensure the longevity of your blanket.
Weighted Blankets Are Not for Everyone
While weighted blankets are generally safe for most people, they may not be suitable for everyone. Consult with your doctor if you have any concerns, especially if you have:- Respiratory problems: The weight of the blanket may restrict breathing for some individuals, particularly those with asthma or sleep apnea.21
- Circulatory issues: The pressure from the blanket may affect blood circulation in those with certain circulatory conditions.22
- Claustrophobia: The feeling of being held or constricted may trigger anxiety in people with claustrophobia.
- Temperature sensitivity: Some weighted blankets can trap heat, which may be uncomfortable for those who tend to get hot at night.23
Beyond the Hype The Future of Weighted Blankets
Weighted blankets have come a long way since their initial rise in popularity. As research continues to explore their benefits, we can expect to see even more innovative designs and applications in the future. Some potential areas of development include:- Smart weighted blankets: These blankets could incorporate technology to track sleep patterns, adjust temperature, or even provide personalized pressure based on individual needs.
- Weighted blankets for specific conditions: We may see more specialized weighted blankets designed to address specific conditions like chronic pain, restless legs syndrome, or even PTSD.
- Increased accessibility: As awareness of the benefits of weighted blankets grows, we can expect to see more affordable and accessible options become available.