Millions of people lie awake every night, stuck in a cycle of tossing and turning and watching the clock. Not getting enough sleep can make you tired, but it can also make you more stressed, make it harder to think, and even cause long-term health problems.
The weighted blanket, which was once only used in clinical therapy, has become a popular tool for getting good sleep.
But is this just a passing fad, or is there scientific proof that it works for one of the most common health problems in the world?
This article talks about:
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The science behind weighted blankets
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How they affect the body
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Clinical support
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Practical advice
All of which can help you make smart decisions about your sleep health.
Knowing how hard it is to have insomnia
Not getting enough sleep is more than just a bad night.
The American Academy of Sleep Medicine (AASM) says that chronic insomnia is when you have trouble falling asleep, staying asleep, or waking up too early at least three times a week for three months or more.
Insomnia can cause more than just sleepless nights:
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Problems with thinking
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Mood disorders, such as anxiety and depression
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Higher chance of heart and metabolic diseases
Insomnia is often caused by a nervous system that is too excited. People who have chronic insomnia often have higher levels of cortisol at night. This is the body's main stress hormone.
Their autonomic nervous system stays in a sympathetic "fight-or-flight" mode instead of switching to a parasympathetic "rest-and-digest" state. This makes it hard for them to get deep, restorative sleep.
Weighted Blankets: A Hug in Fabric That Helps
A weighted blanket is a heavy blanket that is filled with a lot of stuff and usually weighs between 5 and 30 pounds (2.3 and 13.6 kg).
Glass beads or plastic pellets are examples of materials that give weight that is evenly spread out.
Deep Pressure Stimulation (DPS) or Deep Touch Pressure (DTP) is the idea behind these blankets.
Think of how a strong hug, swaddling, or deep-tissue massage feels firm but soft.
DPS started as a part of occupational therapy and has been helping people with sensory processing disorders, autism, and ADHD for decades.
The question is: how does this "hug effect" affect sleep?
The Science of the Squeeze: Physiological Effects of DPS
1. Changing the Autonomic Nervous System
Deep Pressure Stimulation gives us proprioceptive input, which is our body's way of knowing where it is and how much space it has. The brain interprets this input as a signal of safety.
Because of this, the nervous system changes:
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From sympathetic (stress/fight-or-flight)
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To the parasympathetic (rest-and-digest)
Physiological outcomes encompass a reduced heart rate, diminished respiratory rate, and relaxed musculature—all essential for deep sleep.
2. Hormonal Cascade: Cortisol, Melatonin, and Serotonin
The change in the nervous system causes changes in important hormones:
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Serotonin: Deep pressure makes serotonin levels go up, which calms anxiety and mood.
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Melatonin: Serotonin is the hormone that controls sleep. More serotonin might help the body make more melatonin, which would stabilize the circadian rhythm.
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Cortisol: DPS lowers cortisol levels, which helps break the cycle of stress at night that keeps you from sleeping.
Clinical Evidence: Does It Work?
Early evidence was mostly stories, but new research gives us stronger evidence:
A randomized controlled trial published in the 2020 Journal of Clinical Sleep Medicine involved 120 patients diagnosed with insomnia, accompanied by depression or anxiety, and evaluated the efficacy of a 6–8 kg weighted blanket over a four-week period.
Results:
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42.2% of the weighted blanket group experienced remission from insomnia (Insomnia Severity Index)
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In contrast to merely 3.6% in the control group
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The benefits lasted for a year after the follow-up
The AASM has not yet released formal guidelines, but they do see weighted blankets as a safe, non-drug treatment, especially for insomnia that gets worse because of stress or anxiety.
More Uses Than Just Insomnia
DPS has a calming effect on other conditions that are often linked to sleep problems:
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Anxiety disorders: Weighted blankets help calm you down when you're stressed or panicking.
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ADHD and problems with processing sensory information: Occupational therapy uses weighted objects to help organize sensory input, improve focus, and calm hyperactivity.
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Restless Legs Syndrome (RLS): Putting light pressure on the legs may help with the uncomfortable feelings that come with RLS.
How to Choose and Use a Weighted Blanket: Helpful Tips
How to Pick the Right Weight
A common suggestion is 10% of your body weight.
A 150-pound (68 kg) adult, for instance, would start with a blanket that weighed 15 pounds (6.8 kg).
The blanket should feel snug, not tight, so make adjustments as needed.
Building and Materials
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For cooling: use cotton, bamboo, or Tencel
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For warmth: use fleece, minky, or flannel
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Filler: high-density glass beads that spread weight evenly and quietly
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Design: the quilted/baffle-box construction keeps the fill from moving, and the covers can be taken off for easy cleaning
Things to Think About for Safety
Most people can safely use weighted blankets, but not everyone can:
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Problems with breathing: sleep apnea, asthma, and COPD
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Problems with circulation: diabetes, peripheral artery disease, and poor circulation
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Fear of small spaces or trouble moving around
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Kids under 2 years old (risk of suffocation)
If you fall into one of these groups, see a doctor.
The Bottom Line: A Tool, Not a Cure-All
Weighted blankets are a strong, proven way to help you sleep better, especially if you have insomnia caused by anxiety.
They use Deep Pressure Stimulation to calm the nervous system, balance stress hormones, and get the body ready for restorative sleep.
However, chronic insomnia has many causes. Weighted blankets should be used along with other good sleep habits:
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A regular sleep schedule
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Sleep in a dark, quiet, and cool place
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Cutting back on alcohol and caffeine
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Cognitive Behavioral Therapy for Insomnia (CBT-I) is the first-line treatment
If you have chronic or severe insomnia, you should see a doctor or sleep specialist.
Questions That Are Often Asked (FAQ)
Q: How long does it take for a weighted blanket to start working?
A: Some people feel better right away, while others may need a few nights or a week to get used to it.
Q: Is it okay to sleep with a weighted blanket all night?
A: Yes, as long as it is comfortable and safe for your health. Some people only use it for a "wind-down" before bed that lasts 20 to 30 minutes.
Q: Will I get too hot?
A: The weight doesn't matter; the fabric does. For people who sleep hot, bamboo or cotton are best.
Q: What makes it different from stacking blankets?
A: Unlike heavy comforters that only add weight to the surface, weighted blankets mold to the body and evenly distribute pressure.
Disclaimer
This article is only for educational purposes and should not be used as a substitute for professional medical advice. Talk to your doctor for personalized advice. Weighted blankets are something to think about for each person, especially those who already have health problems.
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