7 Benefits of Weighted Blankets, Explained by Sleep Specialists

Between insomnia, nightmares and waking up with anxiety, we haven’t exactly been getting quality sleep over the past few weeks. So, at this point, we’re willing to try anything to get some improved shut eye. Sure, there are herbal teas, eye masks and white noise machines, but a weighted blanket seems to be the most promising addition to any effective bedtime routine. Before we invest in one, we decided to turn to a couple of sleep specialists (and a handful of studies) to see if the hype is real.

Weighted blankets are just like your favorite cozy throw, but with heavy pockets that create a soothing amount of pressure. Most get their heft (which can range from five to 30 pounds) from tiny pellets that are sewn into each pocket, ensuring that the weight is evenly distributed. Others, like sustainable brand Bearaby’s get their weight from layer upon layer of organic cotton. The idea is that the blanket’s pressure will create a soothing (but not suffocating!) effect, which some users liken to being hugged all night.

Your mom says her weighted blanket has totally eradicated her insomnia, your best friend swears hers is the reason she actually wakes up feeling rested these days and Carol down the street says her son is finally sleeping through the night. But could this really all be because of a heavy blanket? We were skeptical, so we turned to the experts. Here are seven benefits of weighted blankets, according to sleep specialists.

Anyone who experiences anxiety knows it can be both physical and psychological. And calming the body makes it easier to calm the mind, explains Dr. Whitney Roban, Ph.D., family, educational and corporate sleep specialist at Solve Our Sleep. “Weighted blankets provide deep-touch pressure to the body, which slows down the nervous system and makes a person feel more grounded and secure,” she says. Considering that anxiety and stress are often the root of sleep problems, snoozing under a weighted blanket every night may promote better sleep.

In a 2015 study published in the Journal of Sleep Medicine and Disorders, participants with insomnia slept more calmly and spent less time awake in the middle of the night than when they used their regular bedding. They also subjectively believed that the blankets provided them with a better quality sleep. But it’s important to remember that this won’t necessarily be the outcome for everyone who suffers from insomnia, especially since this sleep disorder has a number of different classifications. “Given the mixed evidence, I encourage patients to try [a weighted blanket], but with the realization that it may not work,” says Dr. Alex Dimitriu M.D., double board-certified in psychiatry and sleep medicine and the founder of Menlo Park Psychiatry & Sleep Medicine.

There’s a reason we like cuddling and spooning so much. Who among us wouldn’t want to be held all night? According to Dr. Roban, the benefit of a weighted blanket is similar to snuggling up with a loved one. “Weighted blankets offer a soothing feeling of calmness and security. People often report that using a weighted blanket feels like receiving a big hug.” And it turns out, this effect may actually go one step further. “Just like swaddling babies, there is belief that the weight of a weighted blanket reproduces the [snug] feeling we were used to in the womb,” says Dr. Dimitriu.

There’s nothing more frustrating than waking up throughout the night. But good news: getting a weighted blanket might help with that too. As Dr. Roban mentioned, weighted blankets calm the nervous system, which in turn encourages less movement and disruption throughout the night. Eight hours of deep sleep? Sign us up.

Another benefit of a calm nervous system? It’s easier to fall asleep at night, says Dr. Roban. If you’re looking to be transported to dreamland ASAP, try lying in bed with your weighted blanket for 10 to 15 minutes before you want to fall asleep. This pre-sleep period will let your nervous system totally calm down by the time you’re ready for your head to hit the pillow. The National Sleep Foundation claims that weighted blankets may also increase the production of serotonin, a neurotransmitter that aids in sleep regulation.

In 2019, the brand Gravity Blanket conducted a sleep study and found that 72 percent of participants reported a deeper, more restful sleep when using a weighted blanket. “Many people endorse improved sleep quality [after using a weighted blanket],” confirms Dr. Dimitriu. We can’t remember the last time we actually woke up feeling fully rested, so this benefit alone is enough for us to be convinced.

Already tried everything from no screen time after dinner to fancy pillow sprays for your little restless sleeper? It may be time to invest in a weighted blanket for your kiddo. “I’ve known both clients and acquaintances who suffer from anxiety or sleep issues, or identify on the autism spectrum, to have benefited from these weighted blankets,” child psychologist Bethany Cook, Psy.D., author of For What It’s Worth—A Perspective on How to Thrive and Survive Parenting: Ages 0-2, told us. Just be sure to check in with your pediatrician first, she says.

First, it’s important to understand that despite their many potential benefits, weighted blankets aren’t a magic cure, says Dr. Roban. Make sure you’re also practicing good sleep hygiene practices like putting down your phone at least 30 minutes before bed, avoiding caffeine close to bedtime and getting adequate exercise throughout the day.

When it comes to choosing a weighted blanket, opt for one that’s approximately 10 percent of your total bodyweight, says Dr. Roban. Make sure your pick is also somewhat breathable so you can stay cool throughout the night, adds Dr. Dimitriu. “People sleep more deeply and soundly when their bodies can cool during the night,” he explains.

With that criteria in mind, here are seven of the best weighted blankets on the market.