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Weighted blankets are trendy because of their supposed ability to offer relief from conditions like insomnia and anxiety. But do weighted blankets work?
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If you've never heard of weighted blankets, here's the deal: They're blankets infused with glass beads or plastic pellets to add heft and apply pressure across your body. They can range from 5 to 40 pounds, according to the Cleveland Clinic, and come in a variety of fabrics, styles and sizes.
The question of whether weighted blankets are good for you is a little trickier to answer. "[They] may be helpful for adults who struggle with insomnia, restlessness or anxiety," Meghan Marcum, PsyD, chief psychologist for AMFM Healthcare, tells LIVESTRONG.com. "It can help by providing a sense of comfort due to the pressure that comes with sleeping under this type of blanket."
Specific research on weighted blankets is lacking, but there is some evidence to show that the deep pressure they provide may help ease certain conditions. Here's how weighted blankets work in different contexts, plus whether or not you should try one.
How Heavy Should My Weighted Blanket Be?
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"Heavier blankets can weigh up to 40 pounds and should be used with caution," Marcum says. "Weighted blankets can be dangerous for children or adults who may be extremely weak."
With that in mind, look for a blanket that's about 10 percent of your body weight, per the Cleveland Clinic. For instance, if you weigh 160 pounds, you should use a blanket that's around 15 pounds. The same goes for children, but make sure the blanket is meant for your child's age range and talk to your pediatrician before allowing your child to cuddle up with one.
1. They May Help Ease Anxiety
Perhaps you've heard of using weighted blankets for anxiety. And as it turns out, there's some science to back up this claim, according to the Cleveland Clinic.
For instance, a March/April 2020 review in the American Journal of Occupational Therapy concluded that weighted blankets can sometimes help reduce anxiety, though the researchers noted that more studies are needed to better understand why weighted blankets work and how to use them therapeutically.
Researchers also found an association between using a weighted blanket and decreased anxiety in a March 2021 study in the Journal of Integrative Medicine.
The study observed anxiety levels in 30 people who had been involuntarily committed to a mental health facility before and after the use of a weighted blanket, and found that those who used a weighted blanket for 20 minutes had reduced symptoms of anxiety (like a fast pulse) compared to those who did not.
This was a small study, though, so more research is needed to better establish this link.
