Rhonda James, a banker in Charleston, South Carolina, initially doubted the effectiveness of a weighted blanket her husband ordered online. However, within five minutes of using it, she fell asleep, describing the sensation as a “really sizeable hug.” As frigid temperatures grip much of the country, weighted blankets are gaining popularity, with some users reporting they aid in soothing anxiety and promoting sleep.
Weighted blankets differ from traditional blankets due to the inclusion of extra weight provided by materials like glass beads, pellets, or cotton. While scientists haven’t definitively determined how these blankets operate, theories suggest the firm pressure can calm the body’s fight-or-flight response. Dr. Neal Walia, a sleep medicine expert at UCLA Health, explained that the evenly distributed weight signals to the body a sense of calm. The pressure may also stimulate the release of oxytocin, often referred to as the “love hormone,” which is associated with bonding, cuddling and reduced anxiety.
Experts generally recommend choosing a weighted blanket that represents approximately 10% of an individual’s body weight. For example, a 150-pound person might select a 15-pound blanket. However, weighted blankets are not recommended for infants or toddlers due to potential risks of hindering movement and breathing. Individuals with sleep apnea, respiratory problems, or other sleep-related disorders should consult a physician before using a weighted blanket.
The cost of weighted blankets varies considerably, ranging from around $50 to over $300, depending on size, weight, and material. Users like Lucy Taylor, a freelance writer from Wales, incorporate them into their routines to manage anxiety, particularly during the winter months. “If my body’s relaxed, my mind follows suit,” she said.
Research into the effectiveness of weighted blankets is still evolving, with many studies focusing on slight groups and specific populations. Much of the existing research investigates the potential benefits for individuals with chronic sleep problems, mental health conditions, or developmental disorders, rather than the average sleeper.
A study involving 120 people with insomnia indicated that weighted blankets improved sleep quality compared to lighter blankets. Conversely, a study on 67 children with autism found no significant impact on sleep, although both the children and their parents expressed a preference for the weighted blanket. Another study, encompassing 94 adults experiencing chronic pain, revealed that a heavier weighted blanket didn’t improve sleep but was more effective at reducing pain compared to a lighter one.
Despite the limited conclusive evidence, some sleep experts suggest trying weighted blankets as a potential aid, particularly after other traditional therapies have been explored. Dr. Daniel Barone, a sleep medicine expert at Weill Cornell Medicine, recommends them to patients as a low-risk option. “If it doesn’t hurt and it may help, it’s worth a shot,” he said.
