The Science Behind Weighted Blankets: Do They Actually Help?

Rhonda James, a banker from Charleston, South Carolina, had her doubts when her husband ordered a weighted blanket for her. But after just five minutes of wrapping it around her body, she was fast asleep. "It felt like being embraced by a giant hug," she recalls.

Weighted blankets have become a popular choice for those seeking comfort and better sleep. Many people report that the added pressure helps them unwind, reduce anxiety, and fall asleep more easily. But is there any science behind these claims? Let’s take a closer look at what research says about the potential benefits of weighted blankets.

What Are Weighted Blankets?

Weighted blankets are exactly what they sound like – blankets filled with additional weight, typically through materials like glass beads, pellets, or cotton. These blankets are designed to offer deep pressure stimulation, a technique that involves applying firm, even pressure to the body. Although scientific research on the precise mechanisms behind their effects is still in the early stages, some experts have theories on how they might work.

Dr. Neal Walia, a sleep medicine expert at UCLA Health, explains that the pressure from the blanket could have a calming effect on the body. “The sensation of even weight distribution can help quiet the brain’s fight-or-flight response,” he said. This calming effect may help the body feel as though it’s in a safe, relaxed environment, which can promote restfulness.

Additionally, the deep pressure is thought to trigger the release of oxytocin, also known as the "love hormone," which is associated with relaxation and reduced anxiety. This effect is similar to what we experience during cuddling or other bonding activities.

How to Choose and Use a Weighted Blanket

When it comes to selecting a weighted blanket, the general rule of thumb for healthy adults is to choose one that’s about 10% of your body weight. For example, a person weighing 150 pounds would likely benefit from a 15-pound blanket. However, it’s important to note that these blankets may not be suitable for everyone. Babies and young children should not use weighted blankets, as they could interfere with movement or even breathing.

People with sleep apnea, respiratory conditions, or other health issues should consult their doctor before using a weighted blanket, as the additional pressure could exacerbate certain conditions.

Do Weighted Blankets Improve Sleep?

Despite their growing popularity, there isn’t an overwhelming amount of research proving that weighted blankets actually improve sleep for the general population. Most studies have focused on specific groups of people, such as those with anxiety, chronic pain, or developmental disorders. However, some studies do suggest that weighted blankets can offer benefits for certain conditions.

For example, a study on 120 people with insomnia found that those who used weighted blankets experienced improved sleep quality compared to those who used a regular blanket. However, not all studies have shown clear results. One study involving 67 children with autism found that while the weighted blanket didn’t seem to improve sleep, both the children and their parents preferred it over a standard blanket.

Additionally, a study with 94 adults suffering from chronic pain found that while the blanket didn’t significantly impact sleep quality, it did help reduce pain levels when compared to a lighter blanket.

While these studies provide some insight, the evidence supporting weighted blankets as a solution for sleep improvement is still inconclusive. That said, experts are open to the idea of giving them a try. "It may not hurt, and it could help," says Dr. Daniel Barone, a sleep medicine expert at Weill Cornell Medicine. He recommends it as an option for his patients after they’ve explored other traditional treatments.

The Personal Experience: Who Benefits the Most?

Although research on the effectiveness of weighted blankets is still developing, many users, like Lucy Taylor, a freelance writer from Wales, find them helpful. "When my anxiety spikes, especially in winter, I use the blanket to help me fall asleep," she says. For her, the pressure of the blanket provides a sense of security that allows her to relax both physically and mentally.

For some, like Rhonda James, the weighted blanket isn’t just for sleep; it’s also used for relaxation. "I use mine when I'm watching TV or winding down after a long day," she says. The comforting weight can help reduce stress and make it easier to unwind after a hectic schedule.

Considerations: Is It Worth the Investment?

One important thing to note is the cost. Quality weighted blankets typically range from $50 to over $300, depending on the size, weight, and materials used. For some, this investment may seem high, especially without conclusive scientific evidence on their effectiveness. Still, if you’re looking for a way to improve your sleep or reduce anxiety, many experts agree that trying a weighted blanket may be worth considering, particularly if traditional remedies haven’t worked.

Are Weighted Blankets Right for You?

While the scientific evidence behind weighted blankets is still limited, many people report positive experiences with these therapeutic blankets. Whether used to reduce anxiety, alleviate chronic pain, or simply provide a sense of comfort, weighted blankets could be a helpful tool for some individuals. However, as with any wellness trend, it’s important to remember that what works for one person may not work for another. If you’re considering trying a weighted blanket, consult with your doctor, especially if you have pre-existing health conditions.

Even though there’s no guarantee that a weighted blanket will improve your sleep, it offers a non-invasive, low-risk option that might be worth exploring. After all, if it helps you relax, it could be a game-changer for your sleep routine.