How Weighted Blankets Can Enhance Your Sleep and Overall Health

If you’re frequently tossing and turning at night, you might want to consider swapping out your comforter for a weighted blanket tohelp you sleep. A weighted blanket is a knit or sewn blanket that is weighed down with a heavy material or with sand, rice, or plastic beads.This extra weight can provide a calming sensation to some people, according toMichelle Drerup, PsyD, DBSM, a licensed psychologist and Director of Behavioral Sleep Medicine at the Cleveland Clinic.“Weighted blankets providedeep pressure stimulation, a form of tactile stimulation that involves gentle, even pressure applied to the body, which is believed to relax the nervous system,” Drerup told Verywell. “In addition, the pressure may mimic the feeling of being held or hugged, which can be calming and comforting.”That sensation may be particularly calming for certain people, including “children and adults with conditions such asautismwhere they respond well to sensory input,” saidBeth Malow, MD, a professor of neurology and pediatrics at Vanderbilt University and director of the Division of Sleep Medicine at the Vanderbilt University Medical Center.Here’s what experts have to say about the science behindweighted blanketsand how to pick the right one for you.Evidence on Weighted BlanketsWhile there is some evidence that weighted blankets can help with sleep, experts say the studies have been small, and more research is needed.A November 2024 study published inBMC Psychiatryfound that people withinsomniamay benefit from using a weighted blanket. The researchers looked at 102 people with insomnia, with half receiving a weighted blanket and the other half receiving a regular blanket.After one month, the study participantshad their sleep assessed according to the Pittsburgh Sleep Quality Index. Those who received a weighted blanket scored 2 points better on the scale than those who had the regular blanket. They were also less likely than the regular blanket group to report waking up in the middle of the night.However, both groups had similar levels ofdaytime sleepiness,stress,anxiety,fatigue, and body pains.As for the findings? The results aren’t enough to prove that weighted blankets are effective sleep aids for everyone, said Malow, plus a 2-point improvement is pretty minor.“Sleep is complex and lots of different interventions work—it’s also personalized where a weighted blanket might work for one person but not another,” she said.An August 2024 reviewof published studies on weighted blankets found the blankets may help some adults withsleep issuesbut that there is less evidence for children.Additionally, a Swedish study published in 2023 found that people using weighted blankets had highermelatoninlevels than those using regular blankets.Melatoninis a hormone your body produces that can help regulate your circadian rhythm and improve sleep.“The research is mixed with some studies showing minimal improvements in sleep parameters,” Drerup said.Weighted Blankets and Deep Touch Therapy for AutismHow To Pick the Right Weighted BlanketIf you are interested in trying out a weighted blanket for sleep, you’ll want to look for a few things, saidKit Lee, MD, a family medicine physician at Loyola University. First, pick a blanket that is about 10% of your body weight. Keep in mind that you can go a little heavier or lighter if that is your personal preference.You’ll also want to consider the size of the blanket and the material. Lee pointed out that whether you run hot or cold may impact your preferred fabric type.“The open weave of the knitted ones may be less hot to use in warm weather. For some people, smaller, lighter lap blankets are sufficient for relaxing outside of bed,” Lee said.There are also a few rules when it comes to safety, Lee said, as certain people should not be given weighted blankets because they can pose a health hazard. This group includes infants, toddlers, or anyone who is unable to remove the blankets themselves.“Use caution for people withobstructive sleep apneaandrespiratory diseases,claustrophobia, low blood pressure, and those with circulation problems,” Lee said.But for most people, a weighted blanket is a safe, low-tech sleep aid. Given the lack of negative side effects from weighted blankets, said Lee, “it is worth a try.”How to Get More Deep SleepWhat This Means For YouWhile there is some evidence that weighted blankets can help you sleep, it’s not a proven method. That said, unless you have certain health conditions that would make weighted blankets unsafe to you, there is no harm in giving it a try.

If you’re frequently tossing and turning at night, you might want to consider swapping out your comforter for a weighted blanket tohelp you sleep. A weighted blanket is a knit or sewn blanket that is weighed down with a heavy material or with sand, rice, or plastic beads.

This extra weight can provide a calming sensation to some people, according toMichelle Drerup, PsyD, DBSM, a licensed psychologist and Director of Behavioral Sleep Medicine at the Cleveland Clinic.

“Weighted blankets providedeep pressure stimulation, a form of tactile stimulation that involves gentle, even pressure applied to the body, which is believed to relax the nervous system,” Drerup told Verywell. “In addition, the pressure may mimic the feeling of being held or hugged, which can be calming and comforting.”

That sensation may be particularly calming for certain people, including “children and adults with conditions such asautismwhere they respond well to sensory input,” saidBeth Malow, MD, a professor of neurology and pediatrics at Vanderbilt University and director of the Division of Sleep Medicine at the Vanderbilt University Medical Center.

Here’s what experts have to say about the science behindweighted blanketsand how to pick the right one for you.

Evidence on Weighted Blankets

While there is some evidence that weighted blankets can help with sleep, experts say the studies have been small, and more research is needed.

A November 2024 study published inBMC Psychiatryfound that people withinsomniamay benefit from using a weighted blanket. The researchers looked at 102 people with insomnia, with half receiving a weighted blanket and the other half receiving a regular blanket.

After one month, the study participantshad their sleep assessed according to the Pittsburgh Sleep Quality Index. Those who received a weighted blanket scored 2 points better on the scale than those who had the regular blanket. They were also less likely than the regular blanket group to report waking up in the middle of the night.

However, both groups had similar levels ofdaytime sleepiness,stress,anxiety,fatigue, and body pains.

As for the findings? The results aren’t enough to prove that weighted blankets are effective sleep aids for everyone, said Malow, plus a 2-point improvement is pretty minor.

“Sleep is complex and lots of different interventions work—it’s also personalized where a weighted blanket might work for one person but not another,” she said.

An August 2024 reviewof published studies on weighted blankets found the blankets may help some adults withsleep issuesbut that there is less evidence for children.

Additionally, a Swedish study published in 2023 found that people using weighted blankets had highermelatoninlevels than those using regular blankets.Melatoninis a hormone your body produces that can help regulate your circadian rhythm and improve sleep.

“The research is mixed with some studies showing minimal improvements in sleep parameters,” Drerup said.

Weighted Blankets and Deep Touch Therapy for Autism

How To Pick the Right Weighted Blanket

If you are interested in trying out a weighted blanket for sleep, you’ll want to look for a few things, saidKit Lee, MD, a family medicine physician at Loyola University. First, pick a blanket that is about 10% of your body weight. Keep in mind that you can go a little heavier or lighter if that is your personal preference.

You’ll also want to consider the size of the blanket and the material. Lee pointed out that whether you run hot or cold may impact your preferred fabric type.

“The open weave of the knitted ones may be less hot to use in warm weather. For some people, smaller, lighter lap blankets are sufficient for relaxing outside of bed,” Lee said.

There are also a few rules when it comes to safety, Lee said, as certain people should not be given weighted blankets because they can pose a health hazard. This group includes infants, toddlers, or anyone who is unable to remove the blankets themselves.

“Use caution for people withobstructive sleep apneaandrespiratory diseases,claustrophobia, low blood pressure, and those with circulation problems,” Lee said.

But for most people, a weighted blanket is a safe, low-tech sleep aid. Given the lack of negative side effects from weighted blankets, said Lee, “it is worth a try.”

How to Get More Deep Sleep

What This Means For YouWhile there is some evidence that weighted blankets can help you sleep, it’s not a proven method. That said, unless you have certain health conditions that would make weighted blankets unsafe to you, there is no harm in giving it a try.

What This Means For You

While there is some evidence that weighted blankets can help you sleep, it’s not a proven method. That said, unless you have certain health conditions that would make weighted blankets unsafe to you, there is no harm in giving it a try.

4 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Yu J, Du J, Yang Z, et al.Effect of weighted blankets on sleep quality among adults with insomnia: a pilot randomized controlled trial.BMC Psychiatry. 2024;24(1):765. doi:10.1186/s12888-024-06218-9Dawson S, Charlton K, Ng L, et al.Weighted blankets as a sleep intervention: a scoping review.Am J Occup Ther. 2024;78(5):7805205160. doi:10.5014/ajot.2024.050676Meth EMS, Brandão LEM, van Egmond LT, et al.A weighted blanket increases pre-sleep salivary concentrations of melatonin in young, healthy adults.J Sleep Res. 2023;32(2):e13743. doi:10.1111/jsr.13743National Center for Complementary and Integrative Health.Melatonin: what you need to know.

4 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Yu J, Du J, Yang Z, et al.Effect of weighted blankets on sleep quality among adults with insomnia: a pilot randomized controlled trial.BMC Psychiatry. 2024;24(1):765. doi:10.1186/s12888-024-06218-9Dawson S, Charlton K, Ng L, et al.Weighted blankets as a sleep intervention: a scoping review.Am J Occup Ther. 2024;78(5):7805205160. doi:10.5014/ajot.2024.050676Meth EMS, Brandão LEM, van Egmond LT, et al.A weighted blanket increases pre-sleep salivary concentrations of melatonin in young, healthy adults.J Sleep Res. 2023;32(2):e13743. doi:10.1111/jsr.13743National Center for Complementary and Integrative Health.Melatonin: what you need to know.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Yu J, Du J, Yang Z, et al.Effect of weighted blankets on sleep quality among adults with insomnia: a pilot randomized controlled trial.BMC Psychiatry. 2024;24(1):765. doi:10.1186/s12888-024-06218-9Dawson S, Charlton K, Ng L, et al.Weighted blankets as a sleep intervention: a scoping review.Am J Occup Ther. 2024;78(5):7805205160. doi:10.5014/ajot.2024.050676Meth EMS, Brandão LEM, van Egmond LT, et al.A weighted blanket increases pre-sleep salivary concentrations of melatonin in young, healthy adults.J Sleep Res. 2023;32(2):e13743. doi:10.1111/jsr.13743National Center for Complementary and Integrative Health.Melatonin: what you need to know.

Yu J, Du J, Yang Z, et al.Effect of weighted blankets on sleep quality among adults with insomnia: a pilot randomized controlled trial.BMC Psychiatry. 2024;24(1):765. doi:10.1186/s12888-024-06218-9

Dawson S, Charlton K, Ng L, et al.Weighted blankets as a sleep intervention: a scoping review.Am J Occup Ther. 2024;78(5):7805205160. doi:10.5014/ajot.2024.050676

Meth EMS, Brandão LEM, van Egmond LT, et al.A weighted blanket increases pre-sleep salivary concentrations of melatonin in young, healthy adults.J Sleep Res. 2023;32(2):e13743. doi:10.1111/jsr.13743

National Center for Complementary and Integrative Health.Melatonin: what you need to know.

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