Will a Weighted Blanket Help You Sleep?

Today’s fast-paced, digital-driven world can easily disrupt our ability to wind down and enjoy restful sleep. Screens, work demands, and modern-day worries—politics, pandemics, inflation—can overwhelm our minds, pushing restful slumber further out of reach.

In response, people increasingly turn to supplements, sleep aids, and gadgets. Among these, one intriguing solution stands apart: the weighted blanket. Unlike pills or technology, this intervention relies purely on gentle, deep pressure stimulation—a soothing sensation akin to a comforting hug—to help calm the nervous system and invite restful sleep.

But does this cozy, non-pharmaceutical approach truly enhance sleep quality? A recent study published in the American Journal of Occupational Therapy offers valuable insights.

How the Study Worked

Researchers conducted a scoping review, evaluating 18 previous studies. Eleven involved adults, five with existing sleep disturbances and five addressing mental health conditions like anxiety, depression, ADHD, or autism. Eight studies focused on children and adolescents dealing primarily with ADHD or autism-related sleep issues (with one study covering both adults and children).

Participants used weighted blankets during sleep, ranging from about 10% of body weight for adults (e.g., a 15-pound blanket for a 150-pound person) and between 10–22 pounds for children.

What the Study Found

Because this review was exploratory, specific details on how significantly sleep improved were limited, yet several promising trends emerged:

Sleep Quality

For adults, weighted blankets seemed consistently beneficial. Participants generally fell asleep more quickly, experienced fewer disturbances, enjoyed longer sleep, and woke up feeling less tired.

Children's results varied, with some studies reporting improvements and others showing minimal impact.

Medication Use

Three studies found a noteworthy reduction in sleep medication use among adults. In one large-scale study of 1,785 adults, prescription sleep medication usage dropped by 3.3% after a year of weighted blanket use. Another study of older adults saw decreased daytime medication usage, indicating improved overnight sleep quality.

Mood and Behavior

Eight studies found meaningful mood-related benefits among adults, including decreased anxiety, reduced stress, better emotional communication, and increased relaxation at bedtime. Results among children were mixed due to smaller sample sizes, but around half reported some improvement.

Pain

Interestingly, one adult study reported reduced chronic pain perceptions when sleeping under a weighted blanket.

Daily Function

Older adults reported modest gains in daily activities, feeling more alert and independent. Children with ADHD experienced increased attention spans, calmer activity levels, and improved engagement at home and school.

Takeaways

1. Keep it Safe.

The official guidance from the Royal College of Occupational Therapists recommends weighted blankets not exceed 10% of your body weight, mainly to prevent mobility concerns in older adults or those with physical limitations.

However, the review noted many participants preferred blankets heavier than 10% of their weight, suggesting individual comfort varies. For most healthy adults without mobility concerns, trying a slightly heavier blanket generally presents minimal risk.

If considering a weighted blanket for your child, always consult your pediatrician to determine an appropriate weight.

2. Evidence is Limited, but Weighted Blankets May be Worth Trying.

This scoping review doesn't provide precise metrics on how significantly weighted blankets improve sleep or mood, but it does affirm potential benefits. Weighted blankets are a relatively safe, drug-free intervention, with no adverse side effects reported. While results can vary individually—and the blankets can cost around $80 or more—it may be worthwhile to explore if sleep quality is an ongoing challenge.

Closing Thoughts

Over my 15 years coaching clients on health, sleep remains one of the most impactful yet elusive components of overall wellness. I've guided many individuals through trials with weighted blankets, and feedback often aligns with what this review found: some see immediate improvements, others notice subtle benefits, and a few find minimal change.

In coaching, I've observed that even small adjustments—such as a comforting blanket—can significantly shift someone’s sleep quality and overall well-being. My recommendation: approach sleep improvement holistically. Consider weighted blankets part of your personal sleep experiment—low risk, potentially high reward, and, at the very least, a comforting addition to your sleep environment.

Remember, nurturing your sleep is a form of self-care. Approach it with openness, curiosity, and patience. After all, creating calm, restful nights is foundational to living a vibrant, energized life.

Reference

Dawson, S., Charlton, K., Ng, L., Cleland, J., Lemma Bulto, Page, M., et al. (2024). Weighted Blankets as a Sleep Intervention: A Scoping Review. American Journal of Occupational Therapy, 78(5).

"Take care of yourself, no one else can do it for you."

Michael Beiter
Personal Trainer
Nutrition, Sleep, Stress Management, and Recovery Coach