Medically reviewed by Sanja Jelic, MD

• Studies show that weighted blankets may improve sleep quality and make falling asleep easier.
• Researchers think these blankets’ pressure on the body calms nerves, easing stress responses and boosting sleep-promoting hormones.
• Weighted blankets may not be safe for young children or adults with certain health conditions.

Weighted blankets have become a popular accessory at bedtime, used to promote sleep and boost relaxation. And turns out, there's something to it—research suggests weighted blankets may actually help you get a better night's rest.

What Are the Benefits of Using a Weighted Blanket?

Made with thick fabric and sometimes filled with beads or chains, weighted blankets apply gentle pressure on the body that mimics a hug or embrace.

And according to a growing body of research, this sensation may be linked to better sleep. More evidence is needed to confirm any true effect, but here are some of the possible benefits of weighted blankets:

• Better self-reported sleep: In a small 2020 study, 28 adults reported feeling less stressed and more relaxed at bedtime when they used a weighted blanket. The participants also said they felt like they got better sleep, fell asleep faster, and didn't wake up as frequently throughout the night when they used the blankets.
• Help in managing insomnia: People with insomnia usually have an inability to fall or stay asleep. In a study of 102 adults with this condition, half of the participants used weighted blankets for a month, while the other half did not. Results showed that the participants who used the weighted blankets had improved scores for sleep quality, daytime fatigue, stress, and anxiety.
• Fewer sleep problems due to mental health conditions: Researchers in Sweden followed 120 adults with major depressive disorder, anxiety, bipolar disorder, or attention hyperactivity disorder (ADHD). After four weeks, they found that participants who slept with weighted blankets reported better sleep quality, more energy during the day, and fewer symptoms of fatigue, anxiety, and depression as compared to the non-weighted blanket group.

Altogether, the idea that weighted blankets may help with sleep seems to hold promise across a wide range of studies—a 2024 analysis looking at data from 18 different studies concluded that weighted blankets improved participants' sleep quality and mood.

Researchers drew similar conclusions after reviewing studies on weighted blankets' effects on people with sleep disorders, ADHD, and autism spectrum disorder.

Why Might Weighted Blankets Improve Your Sleep?

Using weighted blankets is a form of deep pressure therapy (DPT). DPT involves applying weight to the body to promote relaxation and calm any physical responses to stress and anxiety—it’s the same kind of stimulation you get from hugging, squeezing, or touching.

This pressure from DPT is good for sleep because it activates the parasympathetic nervous system (PNS), which has the following effects on your body:

• It promotes a sense of calm by working in opposition to the sympathetic nervous system (SNS), which is in charge of your "fight or flight" response.
• It prompts the body to release endorphins, dopamine, and serotonin, which are hormones and neurotransmitters that are associated with relaxation.

Other research has suggested that weighted blankets may also help stimulate the release of melatonin, a sleep-promoting hormone that helps regulate your sleep-wake cycle.

When Weighted Blankets May Be Most Helpful

Any adult can try sleeping with a weighted blanket. But as a form of DPT, these blankets have become common, complementary therapies for people with certain conditions, including:

• Anxiety: Weighted blankets and other forms of DPT (like weighted vests) can help manage symptoms of anxiety disorders, particularly for people who aren't as comfortable with touch from other people. Research also suggests they can ease stress for people who are in the hospital for dementia, chemotherapy, surgery, or other concerns.
• Autism spectrum disorder (ASD): It's estimated that 45–86% of people with ASD have sleep issues, which can impact mood, socialization, academic performance, or other aspects of daily functioning. In one small study of children and adults with ASD and ADHD, weighted blankets helped participants fall asleep, stay asleep, and feel more relaxed during the day.
• ADHD: Multiple studies have linked weighted blanket use to less anxiety and better sleep in adults and children with ADHD.
• Insomnia: Boosting melatonin and promoting relaxation, weighted blankets may help manage chronic insomnia. Researchers have concluded that they have potential as easily-accessible, complementary treatments for this condition.
• Chronic pain: Some research suggests that sleeping with weighted blankets may help reduce adults' perceptions of pain for conditions such as migraine, fibromyalgia, and back pain. However, research is mixed.

Are There Risks?

For most healthy adults and older children, weighted blankets pose no health risks. However, there are certain groups that should avoid them, including:

• Young children under the age of 3 or kids who weigh less than 50 pounds
• Older people who are unable to easily lift their weighted blanket

Choosing the Right Weighted Blanket 

There are no exact guidelines for use, but the general recommendation is that you should choose a weighted blanket that's no more than 10% of your body weight. The weighted blanket should apply pressure, but also be easy to lift off your body for safety reasons.

It's also important to consider the material your weighted blanket is made from. If you're someone who tends to get hot at night, consider choosing a weighted blanket with a breathable fabric, for example.

If you have any questions or concerns about whether you should use a weighted blanket—or how to find the best one for you—make sure to talk to your doctor.

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Kristina Dawson