Does weighted blanket work for anxiety
Benefits & Products to Try
Share on PinterestWe investigate whether or not weighted blankets actually help with anxiety.We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.
- Best overall weighted blanket: Gravity Cooling Weighted Blanket
- Best splurge: BlanQuil Chill
- Best knitted weighted blanket: Bearaby Weighted Blanket
- Best for the bed: Baloo Weighted Blanket
- Best cooling weighted blanket: Luxome Bamboo Cooling Weighted Blanket
- Best budget buy: Syrinx Cooling Weighted Blanket
- Best beadless weighted blanket: Nuzzie Knit Weighted Blanket
- Best weight range: Weighted Idea Cooling Weighted Blanket
Weighted blankets are heavier than the kinds of blankets people usually buy. They typically weigh anywhere from 4 to 30 pounds, making them heavier than the average comforter or down quilt.
For many people who have health conditions, such as anxiety, insomnia, or autism, weighted blankets may be a safe complementary treatment to traditional methods like medication.
Although more research needs to be done in the area, weighted blankets have been found to be an effective and safe coping mechanism for insomnia and mental health conditions like generalized anxiety disorder (GAD).
A weighted blanket is a heavy blanket — usually one that weighs between 4 to 30 pounds — that’s used as a therapeutic tool to invoke calm and reduce stress.
Weighted blankets simulate deep pressure touch therapy (DPT), which provides the same physiological response people get when they’re hugged or held.
The blanket itself can be made from various materials, from cotton to bamboo to flannel, and the fill (which provides the weight to the blanket) is usually micro-glass beads, although it can also be sand, grains, or steel beads.
Weighted blankets can help reduce anxiety in both children and adults, and they’re typically safe to use.
They help many people achieve a relaxed state, allowing them to sleep more deeply.
Grounding
Weighted blankets help ground your body during sleep by pushing it down. This process, known as “earthing” or “grounding,” may have a deeply calming effect. The blankets also simulate DPT, a type of therapy that uses firm, hands-on pressure to reduce chronic stress and high levels of anxiety.
Older research from 2014 shows that grounding may help reduce nighttime levels of cortisol, a stress hormone. Cortisol is produced when your brain thinks you’re under attack, eliciting the fight-flight-freeze response.
Stress can escalate cortisol levels. This can have a negative impact on the immune system. It can also increase blood sugar levels and adversely affect the digestive tract.
Elevated cortisol levels, especially those that don’t drop back down to normal levels naturally, can cause multiple complications. These include:
- depression
- anxiety
- insomnia
- weight gain
Pressure touch
By providing deep pressure touch, weighted blankets can promote relaxation and help break this cycle.
This may trigger the release of the neurotransmitters dopamine and serotonin, which are feel-good hormones produced in the brain. These hormones help combat stress, anxiety, and depression.
A 2020 review of studies indicated that weighted blankets may be helpful in relieving anxiety. More research is needed to determine whether they can also help with insomnia.
According to the review, grounding helped reduce cortisol production in the participants during sleep. This improved their sleep and alleviated stress, insomnia, and pain.
A study from 2008 found that 30-pound weighted blankets are a safe and effective way to reduce anxiety in adults. Of the 32 adults who participated in the study, 63 percent reported lower levels of anxiety.
Sleep improvement
Because weighted blankets can reduce stress and calm you down, they may also lead to improvements in sleep quality.
In a 2020 study, researchers found that people who slept with weighted blankets reported reduced insomnia, better sleep, and more energy during the day.
They also said they had fewer feelings of fatigue, depression, and anxiety.
It’s worth noting that, in addition to insomnia, all participants in this sleep trial either had major depressive disorder, bipolar disorder, GAD, or attention deficit hyperactivity disorder (ADHD).
In a 2015 study, participants with mild to moderate insomnia who used a weighted blanket for 4 weeks experienced better sleep with less tossing and turning. The participants also reported that they were more comfortable.
When choosing the best weighted blankets for anxiety, we took pricing, material, and weight options into account. We included a variety of blankets, each with unique features, to help you find one that fits best with your individual needs.
- Pricing. While weighted blankets are typically more expensive than regular blankets, there are still options for most budgets. We included blankets at several different price points to offer options for everyone.
- Material.
Weighted blankets are made with a variety of materials, from microfiber and fleece to knitted cotton. Some have cooling technologies worked into the fabric to keep you at a more comfortable temperature. Others are made to be warm and cozy. We included a variety of blankets made of different materials to provide options for all preferences and climates. - Weight. A weighted blanket should weigh about 10 percent of your body weight. Because of this, different people will have varying needs. We included blankets with a range of weight options so you can find one that’s suitable for your needs.
Pricing guide
- $ = under $100
- $$ = $100–$200
- $$$ = over $200
Best overall weighted blanket
Gravity Cooling Weighted Blanket
- Price: $$$
Gravity was one of the first companies to make weighted blankets mainstream. This cooling weighted blanket has a machine-washable, removable duvet cover and comes in three weights: 15, 20, or 35 pounds.
The weight is evenly distributed thanks to fine-grade glass beads, gridded stitching, and an inner layer that’s secured to a duvet cover with ties and elastics that prevent clumping.
Pros
- gridded stitching evenly distributes weight
- removable, washable duvet
- cooling and moisture-wicking cover
Cons
- expensive
- only comes in three weights, which may not be suitable for all people
Shop now at Gravity
Best splurgeBlanQuil Chill- Price: $$$
If you have a more generous budget, the BlanQuil Chill has a lot to offer. This blanket has an eco-friendly glass bead fill that’s spread out through 77 independent baffles to prevent it from shifting and clumping.
The specialized cover, which is removable and machine-washable, has cooling technology that absorbs body heat and wicks away moisture, so even hot sleepers stay at a comfortable temperature when using it.
One note: BlanQuil recommends this blanket for single users only, so it may not be the best option if you’re planning on using your weighted blanket with a partner.
Pros
- independent baffles keep the fill from clumping
- cooling technology
- cover is removable and machine-washable
Cons
- expensive
- best suited for one person
- only comes in two weights
Shop now at BlanQuil
Best knitted weighted blanketBearaby Weighted Blanket- Price: $$$
Sold by mattress, pillow, and sleep accessory retailer Purple, Bearaby’s weighted blanket is a unique option on our list. It doesn’t contain glass beads or other moveable fill — instead, it’s made with several layers of hand-knit organic cotton that provides a natural weight that’s evenly distributed throughout the blanket.
Because of the open-knit design and the breathable cotton fabric, this blanket doesn’t trap heat like some blankets can.
However, it’s only available in one size: 20 pounds.
Pros
- comes in 5 colors
- made with organic cotton
- open knit stays cooler
Cons
- only comes in one size
- expensive
- doesn’t have a removable cover, so cleaning may be tougher
Shop now at Purple
Best for the bedBaloo Weighted Blanket- Price: $$
You can use any weighted blanket in bed, but the Baloo Weighted Blanket was designed to fit the top of a full, queen, or king bed with minimal or no overhang. This ensures even weight distribution without pulling.
This weighted blanket comes in five sizes, from a 9-pound mini to a 25-pound king size. Each blanket is made with 100 percent cotton and a glass microbead fill, without synthetic dyes or materials.
Pros
- comes in five weights
- made with 100 percent organic cotton and plant-derived dyes
- machine-washable
- option to monogram it
Cons
- doesn’t have a removable cover
Shop now at Baloo
Best cooling weighted blanketLuxome Bamboo Cooling Weighted Blanket- Price: $$
The Luxome Bamboo Cooling Weighted Blanket was specifically designed for hot sleepers.
The inner part of the blanket is made of 100 percent percale cotton, which is highly breathable and doesn’t trap body heat.
Meanwhile, the outer cover, which is removable and machine-washable, is constructed of Lyocell from bamboo, a breathable and soft fabric.
The blanket is stitched to distribute the beads evenly and ensure an ideal weight per square foot without clumping.
Pros
- comes in several colors
- very breathable
- beads don’t clump
- great for hot sleepers
- cover is removable and machine-washable
Cons
- only comes in three weight options
Shop now at Amazon
Best budget buySyrinx Cooling Weighted Blanket- Price: $
The Syrinx Weighted Blanket is a more budget-friendly option that has a lot to offer. This cooling weighted blanket has a quilted design and a five-layer structure that ensures even distribution of the glass fill.
The breathable cover doesn’t trap heat, making this a suitable option for hot sleepers. The downside is that it’s not machine-washable. You have to hand wash it or spot clean it if it gets dirty.
Pros
- comes in 10 weights
- less expensive than other options
- breathable, cooling fabric
- no clump design
Cons
- cover isn’t removable
- not machine-washable — hand-washing or spot cleaning is recommended
Shop now at Amazon
Best beadless weighted blanketNuzzie Knit Weighted Blanket- Price: $$
The Nuzzie Knit Weighted Blanket is a beadless option that’s filled with down-alternative material recycled from plastic bottles. Because this blanket doesn’t have beads, the weight is always evenly distributed across every inch of the surface.
The open weave design allows for more airflow, making it suitable for hot sleepers and all seasons, while the jersey knit offers a touch more breathability.
Pros
- comes in four weights
- comes in 8 colors
- beadless design is best for even weight distribution
- machine-washable
Cons
- no removable cover
Shop now at Nuzzie
Best weight rangeWeighted Idea Cooling Weighted Blanket- Price: $
One of the things that makes the Weighted Idea Cooling Weighted Blanket stand out is its weight and size range. This weighted blanket comes in 14 weights and sizes, from 7 pounds to 30 pounds.
There are also different sizes at the same weight — for example, the 25-pound blanket comes in a 60 by 80-inch size or an 80 by 87-inch size.
Each blanket is also quilted to keep the glass beads evenly distributed in each pocket.
Pros
- comes in 14 weight options
- comes in 7 colors
- budget-friendly
- machine-washable
Cons
- no removable cover
Shop now at Amazon
| Price | Sizes available | Customer rating | Material | |
|---|---|---|---|---|
| Gravity Weighted Blanket | $$ | 15, 20, and 35 pounds | 4. 3 out of 5 stars | microfiber, microfleece, and glass beads |
| BlanQuil Chill | $$$ | 15 and 20 pounds | 4.8 out of 5 stars | proprietary outer cover, glass beads |
| Bearaby Weighted Blanket | $$$ | 20 pounds | 3.8 out of 5 stars | organic cotton yarn |
| Baloo Weighted Blanket | $$–$$$ | 9, 12, 15, 20, and 25 pounds | 4.9 out of 5 stars | 100 percent cotton, glass beads |
| Luxome Bamboo Cooling Weighted Blanket | $$–$$$ | 15, 18, and 30 pounds | 4.5 out of 5 stars | bamboo from lyocell, glass beads |
| Syrinx Weighted Blanket | $–$$ | 5, 7, 12, 15, 20, 25, and 30 pounds | 4.6 out of 5 stars | polyester, glass beads |
| Nuzzie Knit Weighted Blanket | $$ | 8, 15, 20, and 25 pounds | 4. 5 out of 5 stars | jersey knit polyester, recycled down-alternative filling |
| Weighted Idea Cooling Weighted Blanket | $–$$ | 7, 10, 12, 15, 17, 20, 22, 25, and 30 pounds | 4.6 out of 5 stars | 100 percent cotton, glass beads |
Your doctor or an occupational therapist can help you to decide which weighted blanket will be the most comfortable and efficient for you.
Your own weight should help you determine the weight of the blanket. The general recommendation is to choose a blanket that’s 10 percent of your body weight, adding or subtracting a pound or two depending on your preference.
It’s also a good idea to choose a blanket that’s made from a natural fiber, such as breathable 100 percent cotton. Polyester and other synthetic fabrics are typically much hotter.
Weighted blankets aren’t for everyone, since they may add some heat as well as weight. Before using a weighted blanket, you should discuss it with your doctor if you:
- have a chronic health condition
- are going through menopause
- have circulation issues
- have respiration issues
- have temperature regulation issues
Can I use a weighted blanket every night?
Yes, you can use a weighted blanket every night.
If you’re new to weighted blankets, you might want to start with a short duration, around 30 minutes at a time, until you get used to the feel of it.
Weighted blankets may help anxiety. While more research is needed, 2020 research reported that weighted blankets may be helpful in relieving anxiety by helping with emotional and physical regulation.
In another study, 63 percent of participants reported lower levels of anxiety after using a weighted blanket.
Can weighted blankets make anxiety worse?Weighted blankets have been shown to help with anxiety. However, if you’re nervous about using one, it may make your anxiety worse in the short term.
To ease yourself into it, you can start with short durations, like a few minutes at a time, until you get used to how the weighted blanket feels. From there, you can work your way up to using it for a couple of hours or overnight.
If you find that using a weighted blanket makes your anxiety worse, check in with your healthcare professional to discuss whether it’s a useful therapeutic tool for you.
Weighted blankets aren’t for everyone. Pregnant women and children under 50 pounds should not use a weighted blanket.
Weighted blankets may not be suitable for people with certain health conditions, including:
- asthma or other respiratory issues
- low blood pressure
- circulatory issues
- type 2 diabetes
- claustrophobia
You should also avoid using a weighted blanket if you have mobility issues or you’re unable to lift it off yourself.
Research shows that weighted blankets can elicit a calming effect that mimics a type of therapy called deep pressure touch (DPT). Like DPT, weighted blankets can ease stress, promote relaxation and feelings of calm, and improve sleep.
Benefits & Products to Try
Share on PinterestWe investigate whether or not weighted blankets actually help with anxiety.We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.
- Best overall weighted blanket: Gravity Cooling Weighted Blanket
- Best splurge: BlanQuil Chill
- Best knitted weighted blanket: Bearaby Weighted Blanket
- Best for the bed: Baloo Weighted Blanket
- Best cooling weighted blanket: Luxome Bamboo Cooling Weighted Blanket
- Best budget buy: Syrinx Cooling Weighted Blanket
- Best beadless weighted blanket: Nuzzie Knit Weighted Blanket
- Best weight range: Weighted Idea Cooling Weighted Blanket
Weighted blankets are heavier than the kinds of blankets people usually buy. They typically weigh anywhere from 4 to 30 pounds, making them heavier than the average comforter or down quilt.
For many people who have health conditions, such as anxiety, insomnia, or autism, weighted blankets may be a safe complementary treatment to traditional methods like medication.
Although more research needs to be done in the area, weighted blankets have been found to be an effective and safe coping mechanism for insomnia and mental health conditions like generalized anxiety disorder (GAD).
A weighted blanket is a heavy blanket — usually one that weighs between 4 to 30 pounds — that’s used as a therapeutic tool to invoke calm and reduce stress.
Weighted blankets simulate deep pressure touch therapy (DPT), which provides the same physiological response people get when they’re hugged or held.
The blanket itself can be made from various materials, from cotton to bamboo to flannel, and the fill (which provides the weight to the blanket) is usually micro-glass beads, although it can also be sand, grains, or steel beads.
Weighted blankets can help reduce anxiety in both children and adults, and they’re typically safe to use. They help many people achieve a relaxed state, allowing them to sleep more deeply.
Grounding
Weighted blankets help ground your body during sleep by pushing it down.
This process, known as “earthing” or “grounding,” may have a deeply calming effect. The blankets also simulate DPT, a type of therapy that uses firm, hands-on pressure to reduce chronic stress and high levels of anxiety.
Older research from 2014 shows that grounding may help reduce nighttime levels of cortisol, a stress hormone. Cortisol is produced when your brain thinks you’re under attack, eliciting the fight-flight-freeze response.
Stress can escalate cortisol levels. This can have a negative impact on the immune system. It can also increase blood sugar levels and adversely affect the digestive tract.
Elevated cortisol levels, especially those that don’t drop back down to normal levels naturally, can cause multiple complications. These include:
- depression
- anxiety
- insomnia
- weight gain
Pressure touch
By providing deep pressure touch, weighted blankets can promote relaxation and help break this cycle. This may trigger the release of the neurotransmitters dopamine and serotonin, which are feel-good hormones produced in the brain.
These hormones help combat stress, anxiety, and depression.
A 2020 review of studies indicated that weighted blankets may be helpful in relieving anxiety. More research is needed to determine whether they can also help with insomnia.
According to the review, grounding helped reduce cortisol production in the participants during sleep. This improved their sleep and alleviated stress, insomnia, and pain.
A study from 2008 found that 30-pound weighted blankets are a safe and effective way to reduce anxiety in adults. Of the 32 adults who participated in the study, 63 percent reported lower levels of anxiety.
Sleep improvement
Because weighted blankets can reduce stress and calm you down, they may also lead to improvements in sleep quality.
In a 2020 study, researchers found that people who slept with weighted blankets reported reduced insomnia, better sleep, and more energy during the day. They also said they had fewer feelings of fatigue, depression, and anxiety.
It’s worth noting that, in addition to insomnia, all participants in this sleep trial either had major depressive disorder, bipolar disorder, GAD, or attention deficit hyperactivity disorder (ADHD).
In a 2015 study, participants with mild to moderate insomnia who used a weighted blanket for 4 weeks experienced better sleep with less tossing and turning. The participants also reported that they were more comfortable.
When choosing the best weighted blankets for anxiety, we took pricing, material, and weight options into account. We included a variety of blankets, each with unique features, to help you find one that fits best with your individual needs.
- Pricing. While weighted blankets are typically more expensive than regular blankets, there are still options for most budgets. We included blankets at several different price points to offer options for everyone.
- Material. Weighted blankets are made with a variety of materials, from microfiber and fleece to knitted cotton.
Some have cooling technologies worked into the fabric to keep you at a more comfortable temperature. Others are made to be warm and cozy. We included a variety of blankets made of different materials to provide options for all preferences and climates. - Weight. A weighted blanket should weigh about 10 percent of your body weight. Because of this, different people will have varying needs. We included blankets with a range of weight options so you can find one that’s suitable for your needs.
Pricing guide
- $ = under $100
- $$ = $100–$200
- $$$ = over $200
Best overall weighted blanket
Gravity Cooling Weighted Blanket
- Price: $$$
Gravity was one of the first companies to make weighted blankets mainstream. This cooling weighted blanket has a machine-washable, removable duvet cover and comes in three weights: 15, 20, or 35 pounds.
The weight is evenly distributed thanks to fine-grade glass beads, gridded stitching, and an inner layer that’s secured to a duvet cover with ties and elastics that prevent clumping.
Pros
- gridded stitching evenly distributes weight
- removable, washable duvet
- cooling and moisture-wicking cover
Cons
- expensive
- only comes in three weights, which may not be suitable for all people
Shop now at Gravity
Best splurgeBlanQuil Chill- Price: $$$
If you have a more generous budget, the BlanQuil Chill has a lot to offer. This blanket has an eco-friendly glass bead fill that’s spread out through 77 independent baffles to prevent it from shifting and clumping.
The specialized cover, which is removable and machine-washable, has cooling technology that absorbs body heat and wicks away moisture, so even hot sleepers stay at a comfortable temperature when using it.
One note: BlanQuil recommends this blanket for single users only, so it may not be the best option if you’re planning on using your weighted blanket with a partner.
Pros
- independent baffles keep the fill from clumping
- cooling technology
- cover is removable and machine-washable
Cons
- expensive
- best suited for one person
- only comes in two weights
Shop now at BlanQuil
Best knitted weighted blanketBearaby Weighted Blanket- Price: $$$
Sold by mattress, pillow, and sleep accessory retailer Purple, Bearaby’s weighted blanket is a unique option on our list. It doesn’t contain glass beads or other moveable fill — instead, it’s made with several layers of hand-knit organic cotton that provides a natural weight that’s evenly distributed throughout the blanket.
Because of the open-knit design and the breathable cotton fabric, this blanket doesn’t trap heat like some blankets can.
However, it’s only available in one size: 20 pounds.
Pros
- comes in 5 colors
- made with organic cotton
- open knit stays cooler
Cons
- only comes in one size
- expensive
- doesn’t have a removable cover, so cleaning may be tougher
Shop now at Purple
Best for the bedBaloo Weighted Blanket- Price: $$
You can use any weighted blanket in bed, but the Baloo Weighted Blanket was designed to fit the top of a full, queen, or king bed with minimal or no overhang. This ensures even weight distribution without pulling.
This weighted blanket comes in five sizes, from a 9-pound mini to a 25-pound king size. Each blanket is made with 100 percent cotton and a glass microbead fill, without synthetic dyes or materials.
Pros
- comes in five weights
- made with 100 percent organic cotton and plant-derived dyes
- machine-washable
- option to monogram it
Cons
- doesn’t have a removable cover
Shop now at Baloo
Best cooling weighted blanketLuxome Bamboo Cooling Weighted Blanket- Price: $$
The Luxome Bamboo Cooling Weighted Blanket was specifically designed for hot sleepers.
The inner part of the blanket is made of 100 percent percale cotton, which is highly breathable and doesn’t trap body heat.
Meanwhile, the outer cover, which is removable and machine-washable, is constructed of Lyocell from bamboo, a breathable and soft fabric.
The blanket is stitched to distribute the beads evenly and ensure an ideal weight per square foot without clumping.
Pros
- comes in several colors
- very breathable
- beads don’t clump
- great for hot sleepers
- cover is removable and machine-washable
Cons
- only comes in three weight options
Shop now at Amazon
Best budget buySyrinx Cooling Weighted Blanket- Price: $
The Syrinx Weighted Blanket is a more budget-friendly option that has a lot to offer. This cooling weighted blanket has a quilted design and a five-layer structure that ensures even distribution of the glass fill.
The breathable cover doesn’t trap heat, making this a suitable option for hot sleepers. The downside is that it’s not machine-washable. You have to hand wash it or spot clean it if it gets dirty.
Pros
- comes in 10 weights
- less expensive than other options
- breathable, cooling fabric
- no clump design
Cons
- cover isn’t removable
- not machine-washable — hand-washing or spot cleaning is recommended
Shop now at Amazon
Best beadless weighted blanketNuzzie Knit Weighted Blanket- Price: $$
The Nuzzie Knit Weighted Blanket is a beadless option that’s filled with down-alternative material recycled from plastic bottles. Because this blanket doesn’t have beads, the weight is always evenly distributed across every inch of the surface.
The open weave design allows for more airflow, making it suitable for hot sleepers and all seasons, while the jersey knit offers a touch more breathability.
Pros
- comes in four weights
- comes in 8 colors
- beadless design is best for even weight distribution
- machine-washable
Cons
- no removable cover
Shop now at Nuzzie
Best weight rangeWeighted Idea Cooling Weighted Blanket- Price: $
One of the things that makes the Weighted Idea Cooling Weighted Blanket stand out is its weight and size range. This weighted blanket comes in 14 weights and sizes, from 7 pounds to 30 pounds.
There are also different sizes at the same weight — for example, the 25-pound blanket comes in a 60 by 80-inch size or an 80 by 87-inch size.
Each blanket is also quilted to keep the glass beads evenly distributed in each pocket.
Pros
- comes in 14 weight options
- comes in 7 colors
- budget-friendly
- machine-washable
Cons
- no removable cover
Shop now at Amazon
| Price | Sizes available | Customer rating | Material | |
|---|---|---|---|---|
| Gravity Weighted Blanket | $$ | 15, 20, and 35 pounds | 4. 3 out of 5 stars | microfiber, microfleece, and glass beads |
| BlanQuil Chill | $$$ | 15 and 20 pounds | 4.8 out of 5 stars | proprietary outer cover, glass beads |
| Bearaby Weighted Blanket | $$$ | 20 pounds | 3.8 out of 5 stars | organic cotton yarn |
| Baloo Weighted Blanket | $$–$$$ | 9, 12, 15, 20, and 25 pounds | 4.9 out of 5 stars | 100 percent cotton, glass beads |
| Luxome Bamboo Cooling Weighted Blanket | $$–$$$ | 15, 18, and 30 pounds | 4.5 out of 5 stars | bamboo from lyocell, glass beads |
| Syrinx Weighted Blanket | $–$$ | 5, 7, 12, 15, 20, 25, and 30 pounds | 4.6 out of 5 stars | polyester, glass beads |
| Nuzzie Knit Weighted Blanket | $$ | 8, 15, 20, and 25 pounds | 4. 5 out of 5 stars | jersey knit polyester, recycled down-alternative filling |
| Weighted Idea Cooling Weighted Blanket | $–$$ | 7, 10, 12, 15, 17, 20, 22, 25, and 30 pounds | 4.6 out of 5 stars | 100 percent cotton, glass beads |
Your doctor or an occupational therapist can help you to decide which weighted blanket will be the most comfortable and efficient for you.
Your own weight should help you determine the weight of the blanket. The general recommendation is to choose a blanket that’s 10 percent of your body weight, adding or subtracting a pound or two depending on your preference.
It’s also a good idea to choose a blanket that’s made from a natural fiber, such as breathable 100 percent cotton. Polyester and other synthetic fabrics are typically much hotter.
Weighted blankets aren’t for everyone, since they may add some heat as well as weight. Before using a weighted blanket, you should discuss it with your doctor if you:
- have a chronic health condition
- are going through menopause
- have circulation issues
- have respiration issues
- have temperature regulation issues
Can I use a weighted blanket every night?
Yes, you can use a weighted blanket every night.
If you’re new to weighted blankets, you might want to start with a short duration, around 30 minutes at a time, until you get used to the feel of it.
Weighted blankets may help anxiety. While more research is needed, 2020 research reported that weighted blankets may be helpful in relieving anxiety by helping with emotional and physical regulation.
In another study, 63 percent of participants reported lower levels of anxiety after using a weighted blanket.
Can weighted blankets make anxiety worse?Weighted blankets have been shown to help with anxiety. However, if you’re nervous about using one, it may make your anxiety worse in the short term.
To ease yourself into it, you can start with short durations, like a few minutes at a time, until you get used to how the weighted blanket feels. From there, you can work your way up to using it for a couple of hours or overnight.
If you find that using a weighted blanket makes your anxiety worse, check in with your healthcare professional to discuss whether it’s a useful therapeutic tool for you.
Weighted blankets aren’t for everyone. Pregnant women and children under 50 pounds should not use a weighted blanket.
Weighted blankets may not be suitable for people with certain health conditions, including:
- asthma or other respiratory issues
- low blood pressure
- circulatory issues
- type 2 diabetes
- claustrophobia
You should also avoid using a weighted blanket if you have mobility issues or you’re unable to lift it off yourself.
Research shows that weighted blankets can elicit a calming effect that mimics a type of therapy called deep pressure touch (DPT). Like DPT, weighted blankets can ease stress, promote relaxation and feelings of calm, and improve sleep.
Three things to help you fall asleep even on the most restless night
1. Weighted blanket
To get rid of anxiety and insomnia, many experts recommend using a weighted blanket.
Unlike a regular blanket, its filler contains loose material. It can be sand, glass granules or metal balls.
Such a blanket will be useful in several conditions at once:
- Insomnia - An experiment was conducted in Sweden and found that a weighted blanket helps people sleep better, wake up less during the night and generally make sleep more restful.
- Anxiety and depression - scientists have concluded that sleeping under a heavy blanket reduces anxiety and helps reduce some symptoms of depression.
- Autism Spectrum Disorder, Attention Deficit Hyperactivity Disorder (ADHD) - Weighted blankets help both children and adults with mental disabilities to calm down, relax and concentrate.
The Under Gravity weighted blanket will help relieve emotional stress, relax and fall asleep soundly.
How does it work?
The effect of such a blanket is explained by the fact that the body, under the influence of light touches or a light massage, relaxes faster.
Deep pressure therapy, one of the varieties of which is the use of a heavy blanket, triggers the parasympathetic system of a person and switches the body to a state of rest.
In addition, gentle pressure on the body lowers the production of the stress hormone cortisol. But on the contrary, it releases the production of dopamine and serotonin, they help fight nervous conditions.
Where to buy?
Sleep experts at Askona have developed an innovative Under Gravity weighted blanket filled with hypoallergenic glass beads. The comforter's fibers keep you warm and keep its shape, while the cotton surface allows air to circulate while you sleep. You can use Under Gravity at any time of the year.
The weight of the weighted blanket should be about 10 percent of the person's weight. Therefore, Under Gravity is released in three categories: 5, 7 and 9kilograms. At the same time, the Askona weighted blanket is available in only one size: this allows you to have the maximum personal effect.
2. Weighted cushion
Unlike a regular pillow, a weighted pillow is designed not to rest your head on something soft while you sleep, but to relax your neck and back muscles. This is especially true for those who work a lot at the computer. Because of the wrong posture, the neck constantly hurts, and because of this, the head.
Another purpose of such a pillow is to help children who experience stress at school, have poor concentration, or have mental developmental features. In this case, the pillow is placed not on the neck, but on the knees to help the child relax.
Weighted Gravity Neck Pillow. The weighted pillow uses the same materials as the weighted duvet. However, unlike a blanket, which helps you fall asleep here and now, a pillow allows you to calm down during the day, which will certainly affect the quality of your night's sleep.
Where to buy?
Askona's weighted Gravity Neck Pillow is shaped like an airplane pillow.
It is convenient to take with you to the office or on the road. The glass beads in the fill provide a gentle pressing effect that soothes the nerves and relaxes the muscles.
The pillow is durable and does not roll - a fine stitch ensures the distribution of the filler and a long service life.
3. Soothing tea
It is harmful to drink coffee and black tea at night, nutritionists and somnologists often talk about this. The caffeine in these drinks blocks the sleep hormone melatonin. Because of this, even a few hours after drinking coffee, you don’t feel like sleeping - the body does not feel the accumulated fatigue.
Instead of tea and coffee at night, experts advise drinking special herbal preparations. Substances and essential oils contained in such drinks help to fall asleep soundly and deeply, and have a slight calming effect. For example, chamomile is widely used against stress and anxiety, while mint has a mild analgesic effect.
No tea leaves are added to Snooze flavored tea, so there is no caffeine in this drink.
Where to buy?
The Askona line of teas includes a deep sleep drink - Snooze. It contains mint, lemon balm and currant leaf, as well as orange peel and cornflower petals. These plants help to calm and relax, and also promote deep sleep.
Falling asleep in anxiety is difficult, but poor sleep only exacerbates the nervous condition. Here are some tips for you on how to calm down and fall asleep under stress.
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Does a weighted blanket help fight insomnia and depression
Olga Tereshchenko
anesthesiologist-resuscitator
Author profile
Studies show that sleeping under such a blanket is better and helps to reduce insomnia with certain health problems.
But such an effect is not always found. Before buying a weighted blanket, you should pay attention to contraindications and read when it will not be useful.
Go see a doctor
Our articles are written with love for evidence-based medicine. We refer to authoritative sources and go to doctors with a good reputation for comments. But remember: the responsibility for your health lies with you and your doctor. We don't write prescriptions, we make recommendations. Relying on our point of view or not is up to you.
What is a weighted blanket
The first weighted blankets were designed for children with autism spectrum disorders. Then the first results of small studies appeared that constant pressure can reduce anxiety, anxiety and insomnia.
Weighted Blankets and Sleep in Children with Autism - American Academy of Pediatrics
Weighted blankets typically weigh between 2 and 15 kg. But there are models with more weight. Manufacturers recommend using a blanket weighing about 10% of the body weight of the person who will sleep under it.
These blankets are of two types.
Quilted. They have many pockets into which weighting agent is poured. It can be plastic, metal or glass balls, as well as any bulk filler, such as buckwheat husks. In such models, you can change the weight of the filler to adjust the blanket for you.
Knitted. They are made from thick yarn and weigh more than usual, but less than quilted models.
If you are more sensitive to sounds, it is better to choose a filling that does not rustle when you move it, such as glass beads. And when choosing the main material, you should focus on personal and climatic features. For example, a blanket made of bamboo is better for sleeping in the heat, and if in doubt, you can take an out-of-season fabric - breathable cotton.
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The cost of a quilt depends on the type of filler, base fabric and manufacturer's brand.
Therefore, even blankets with the same weight and other characteristics may differ in price.
How the weighted blanket works
The blanket presses against the surface of the body when falling asleep and during sleep. Such pressure can be considered one of the varieties of deep pressure therapy - deep pressure therapy. It includes intense massage, strong hugs and swaddling.
With such an impact, the parasympathetic nervous system is activated: it slows down the heartbeat, reduces the respiratory rate and the level of cortisol, the stress hormone. This increases the production of dopamine and serotonin, neurotransmitters that further reduce the effects of cortisol. It may improve the quality of sleep.
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- improve body awareness and coordination;
- reduce anxiety and reduce stress;
- give a feeling of comfort and safety;
- improve sleep quality and concentration;
- soothe and relax before sleep.
But there have been no large studies on this topic, and it is still difficult to say for sure that deep pressure therapy works this way. In a small experiment, people who used a weighted blanket had reduced symptoms of insomnia, as well as anxiety and depression.
But such manifestations may be the result of improved sleep. In this case, any other way to cope with insomnia can help, and there is no direct connection with the use of a weighted blanket. Other studies show that insomnia worsens depression.
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More, larger studies are needed to find out how beneficial weighted blankets actually are. In the topic of sleep and insomnia, the placebo effect can play a big role. If a person is sure that such a blanket helps to fall asleep, his sleep may improve - this complicates the study.
Who can benefit from a weighted blanket
Weighted blankets can be used for certain types of illnesses and disorders.
These include:
- autism spectrum disorders. A heavy blanket can help you focus on one stimulus, distract you from other environmental stimuli, and help you fall asleep more quickly;
- insomnia. The number of night awakenings and sudden movements in sleep decreases;
- anxiety and depression. Lack of sleep worsens these disorders, and increased anxiety and depression exacerbate insomnia. A weighted blanket can help break this vicious circle;
- ADHD and bipolar disorder. Reduces signs of fatigue during the day and anxiety, and improves sleep.
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In addition, a healthy person can sleep under a weighted blanket - if he is so comfortable.
But in some cases, weighted blankets can be dangerous. Do not cover a small child with them. It is important that the baby can fully control the movements in a dream and be able to get out from under a heavy blanket.
It is better not to cover children under one year old at all during sleep. In addition, the filler can get into the child's respiratory tract.
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If you have any chronic diseases or conditions, you should consult your doctor before purchasing a weighted blanket. For example, it can increase the frequency of attacks in bronchial asthma and obstructive sleep apnea syndrome, as well as increase the manifestations of claustrophobia.
Other things to help you sleep and calm down
A weighted blanket is not a cure-all for anxiety, insomnia, or depression. It may relieve symptoms, but it has no long-term effects. In addition, it is important to consider personal preferences. It may be too hard, uncomfortable or hot for someone to sleep under such a blanket.
Other ways to improve sleep can be tried before making a purchase:
- Cognitive Behavioral Therapy – this may help if sleep problems are related to anxiety or depression;
- sleep hygiene, if everything is in order with health, but it is difficult to fall asleep.
