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Weighted blankets have become a popular bedtime accessory, and are praised for their ability to reduce anxiety and help people sleep more soundly. But do they really work? Recent research presents a mixed picture.
How weighted blankets work
Weighted blankets are designed to provide deep pressure stimulation, which is gentle, even pressure across the body. The blankets are filled with materials such as glass beads or string to add weight.
This pressure Thought to activate The body’s parasympathetic nervous system, which helps us relax. It may also encourage the release of serotonin, a neurotransmitter that affects sleep and mood, while lowering the stress hormone cortisol.
On a psychological level, this sensation can create a feeling of comfort and security, which may explain why some people find it soothing.
What research shows
So far, studies on weighted blankets have yielded mixed results, especially when it comes to improving sleep.
In adults
Study 2024 Published in BMC Psychiatry found that adults with insomnia who used weighted blankets for one month reported significantly better sleep quality than those using regular blankets. They also saw improvements in daytime sleepiness, stress, anxiety, fatigue, and physical pain.
Another randomized controlled study Published in the Journal of Clinical Sleep Medicine found that weighted blankets reduced the severity of insomnia and improved daytime symptoms among adults with conditions such as depression, bipolar disorder, attention-deficit/hyperactivity disorder (ADHD), and generalized anxiety disorder.
A 2024 Scope review He concluded that there is more evidence to support the nighttime use of weighted blankets among adults compared to children. Among adults, improvements have been reported not only in sleep but also in mood, medication use, and pain.
In children
The search is less clear. A Study 2024 of children adopted from foster care found no evidence that weighted blankets improve sleep. The authors note that children’s initial enthusiasm for the blankets could indicate a possible placebo effect.
but, Another study found that children with ADHD who used weighted blankets consistently for 16 weeks had fewer sleep problems than children who did not adhere to the intervention.
A Large randomized controlled study of children with autism spectrum disorder found no measurable improvements in sleep duration or onset, although parents and children reported preferring weighted blankets.
Are weighted blankets safe?
For most healthy adults, weighted blankets are safe when used properly. The basic rule: it should not be too heavy. If you have difficulty moving the blanket or feel restricted, it means it is too heavy.
People with certain medical conditions, such as respiratory problems, sleep apnea, or poor circulation, should avoid it. Pregnant women and anyone who feels claustrophobic under pressure should skip weighted blankets.
For babies, it’s especially important to use a blanket designed for their size and weight. They should be easy to remove, never cover the child’s face, and never be used without supervision. Always check with your pediatrician before introducing it.
For infants, weighted blankets are considered unsafe.
American Academy of Pediatrics Strongly warns against Use weighted blankets, swaddles, or sleepers for infants. These products pose a choking hazard and should not be placed near a sleeping infant.
In 2024, major retailers including Amazon, Target, and Babylist announced that they will stop selling weighted infant sleep products after… AAP recommendations.
Bottom line
Weighted blankets may help some adults sleep better, but they’re not a cure-all. The evidence for children is less convincing, and safety concerns mean it should never be used for infants.
If you’re curious, discuss with your doctor whether it’s worth a try. Just make sure it’s the right weight and used safely. Weighted blankets may help you relax, but good sleep still depends on it Healthy habits And the routine.
Medical review by Catherine Moawad, DO
