Weighted blankets have exploded in popularity — but do they actually help? Short answer: many people do report calmer nights and less anxious evenings, and a growing body of research suggests weighted blankets can improve sleep and reduce negative emotions for some users. That said, studies are mixed and they aren’t right for everyone. Below is a practical, evidence-informed guide to their benefits, how they work, how to pick the right weight, and important safety tips.
What are weighted blankets and how do they work?
A weighted blanket is a blanket filled with evenly distributed weight (glass beads, pellets, or sewn pockets of filling) designed to apply gentle, even pressure across the body. That pressure — often called deep pressure stimulation (DPS) — can trigger relaxation responses similar to the calming feeling of a hug. Experts suggest this pressure may increase calming neurotransmitters like serotonin and oxytocin and lower stress hormones such as cortisol, which helps some people feel less anxious and more ready for sleep.
Evidence — what the research says
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Systematic reviews and recent trials show promising results: several studies report improved sleep quality and reduced anxiety or daytime symptoms after using weighted blankets, especially in people with insomnia, anxiety, or certain neurodiverse conditions. But researchers also note the evidence base is still developing and results vary by study and population.
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Randomized and controlled studies indicate weighted blankets are generally safe for adults and can have small calming effects on heart rate and blood pressure in short-term tests. Still, controlled evidence for long-term benefits across the general population is limited.
Practical benefits people report
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Reduced bedtime anxiety and faster sleep onset for some users.
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Deeper, more continuous sleep for individuals who respond well to DPS.
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A non-pharmaceutical, low-risk option to try before or alongside other sleep strategies (therapy, sleep routine, or medical treatment).
How to choose the right weight (simple rule)
A common guideline is to choose a blanket that’s about 10% of your body weight — heavy enough to feel supportive but light enough to move and remove easily. For couples, consider a slightly heavier blanket if you share weight, or try two smaller blankets. Many brands and sleep experts publish detailed weight charts to help you pick the right size.
Other selection factors
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Fill type: Glass beads are low-profile and quieter; plastic pellets can feel lumpier. Look for sewn pockets (box stitching) so weight stays even.
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Cover fabric: Choose breathable covers (cotton, bamboo blends) if you sleep warm; consider cooling options or ventilated fills.
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Careability: Removable, machine-washable covers make maintenance easier. Some cores require spot cleaning.
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Trial & returns: Try to buy from brands that offer a trial window or easy returns — individual responses vary.
How to use a weighted blanket (safely and effectively)
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Start by using it for short periods (naps or the first part of the night) to see how your body reacts.
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Drape it evenly over your body — it should cover the torso and legs evenly without restricting movement.
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If you feel claustrophobic, too warm, or have trouble breathing, stop using it immediately.
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Avoid forcing children (especially under 2 years) to use weighted blankets and consult a pediatrician for kids; infants and toddlers are at higher risk of suffocation.
Who should avoid weighted blankets
Weighted blankets are not recommended for people with respiratory issues (severe asthma, COPD), certain circulatory problems, or those who have conditions that reduce their ability to remove the blanket (severe mobility or cognitive impairments) — always check with a healthcare professional if you’re unsure. Also, do not use weighted blankets with infants and children under recommended age/weight thresholds without medical advice.
Quick troubleshooting
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Too hot? Try a breathable cover or a lighter weight.
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Feels stuck/claustrophobic? Reduce to a lighter weight or try short sessions.
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Doesn’t help after a few weeks? It may not be the right tool for you — consider other sleep strategies or consult a sleep specialist.
Bottom line
Weighted blankets are a low-risk, non-drug approach that helps many people feel calmer and, for some, sleep better — especially those with anxiety or sleep-maintenance problems. Evidence is promising but not definitive; personal response varies. Use the 10% body-weight rule to pick a weight, prioritize breathability and careability, and consult a clinician if you have health concerns.
Curious if a weighted blanket will help you? Try Mullify’s calming weighted blanket with our 30-night trial — test it at home and return it if it’s not a match.
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