Do weighted blankets work for anxiety?
Weighted blankets have gained popularity in recent years as a potential solution for managing anxiety, stress, and sleep issues.
These blankets are designed to provide a gentle, evenly distributed weight across the body, often described as a "hug" in blanket form.
But do they really work? We spoke with three experts to uncover the science behind their effectiveness and how to choose the right one for your needs.
How heavy should a weighted blanket be to help anxiety?
The general recommendation for choosing a weighted blanket is to select one that weighs approximately 10% of your body weight.
Wellness expert and therapist Amanda Strowbridge of This Balm explains: “The key to choosing the right weighted blanket is to choose one that feels snug but not restrictive. It should gently anchor you to the present moment, helping to reduce racing thoughts and encourage mindfulness.”
“The 10% rule is a starting point based on anecdotal evidence, but comfort and individual preference play a significant role,"Dr Tracy King adds. "Testing different weights can help determine the most comfortable fit. Overly heavy blankets can cause discomfort or a feeling of being trapped. At the same time, lighter options may not provide the desired calming effect.'
“Weights between 5% and 12% of body weight are often preferred, depending on personal comfort and the individual’s needs. The key to Deep Touch Pressure (DTP) is even weight distribution. Small squares with precise weight per square inch ensure proper nerve activation.”
When purchasing, consider the weight, size, and material. “Choose breathable fabrics like cotton or bamboo to prevent overheating and ensure the blanket covers your body without hanging over the bed, which can cause uneven weight distribution or sliding during the night,” Dr King recommends.
Is it okay to sleep with a weighted blanket every night?
Weighted blankets are generally safe for nightly use, provided they are used appropriately. Amanda advises starting slowly: “Begin with short periods, around 10-20 minutes, to observe how your body reacts. If it feels good, gradually increase usage until you are comfortable using it overnight.”
For most people, nightly use can be beneficial. “Weighted blankets can promote deeper, restorative sleep by stimulating melatonin production and aligning the circadian rhythm,” says Dr King.
However, some users may develop a psychological reliance on the calming effects of the blanket, making it harder to relax without one. “To avoid over-reliance, integrate other relaxation techniques like mindfulness or breathwork into your routine,” she suggests.
Nichola Henderson, wellness expert at Coaching by Nic, highlights the importance of mobility and safety, adding: “The blanket should be easy to move, allowing you to adjust or remove it as needed. This is particularly important for those who may overheat or feel restricted.”
Shorter use during the day, such as while reading or meditating, can also provide therapeutic benefits without committing to overnight use.
Are weighted blankets safe?
While weighted blankets are safe for most adults and older children, there are some exceptions. Amanda warns: “Ensure the blanket is not too heavy and the user can remove it without help. Overheating is a potential risk, especially for those who sleep hot or experience night sweats.”
Dr King emphasises consulting a healthcare professional for individuals with respiratory, circulatory, or mobility issues. “The additional pressure could exacerbate conditions like asthma, sleep apnea, or restricted movement,” she notes. Weighted blankets are unsuitable for infants, young children, or anyone who cannot easily move them.
Nichola points out the importance of trial and error: “Opt for blankets with a good returns policy, so you can test them at home. Comfort and safety vary widely between individuals.”
For those with neurodiverse conditions, weighted blankets can offer significant support. “By providing deep pressure stimulation, they can calm the nervous system and reduce overstimulation,” Amanda adds. “This can be particularly helpful for individuals with autism, ADHD, or sensory processing disorders.”
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What else should I be mindful of when choosing a weighted blanket?
When shopping for a weighted blanket, look beyond just the weight. Dr King recommends, “Choose fillers like glass beads for quieter and more even weight distribution, which is particularly beneficial for individuals sensitive to noise.” Amanda adds that material is crucial: “Opt for breathable options like cotton or bamboo to enhance comfort and prevent overheating. Additionally, consider the season — fleecy blankets may be better for winter, while lighter materials work well in summer.”
Nichola highlights the importance of texture: “The blanket should feel soft and soothing against your skin. Test it where possible or ensure there’s a trial period so you can assess its suitability. Remember, a blanket’s effectiveness is as much about how it makes you feel as its weight.”
5 things to bear in mind before you buy:
Weight Matters: Start with around 10% of your body weight but be open to experimenting within a 5-12% range to find what’s most comfortable for you.
Material Is Key: Choose breathable fabrics like cotton or bamboo to avoid overheating. For winter months, consider warmer options like fleece.
Size and Fit: The blanket should cover your body but not hang over the sides of your bed, which can cause uneven weight distribution.
Trial Periods Help: Look for brands that offer returns or trial periods to ensure you’re satisfied with the weight, feel, and overall comfort.
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