How Weighted Blankets Work for Anxiety, Sleep, and More

If you are troubled by anxiety or have difficulty sleeping, a weighted blanket (AKA gravity blanket) may help. In this post, I'll explain what weighted blankets are, how they work, their benefits for children and adults, and what to look for when you are "weighing" your options to buy one. 

I've been noticing the idea of weighted blankets potentially helping people for a while, but a recent glowing testimonial from one of my anxiety clients who received a weighted blanket as a gift has put them on my list of go-to natural remedies for anxiety.

My client's experience with a weighted blanket is that it helps him get to sleep more easily and stay asleep longer. He has also found that sleeping with a weighted blanket has reduced his anxiety. That's a win/win/win that is negative side-effect free. 

Post Updated: January 2026. 

What's In This Post

Note: This post is based on my research. It is not intended to replace personalized advice from your medical professionals. 

🟢➜ For recommendations on specific weighted blankets, check out this post: Best and Worst Weighted Blankets Reviews

🟢➜ Looking for a checklist of what to consider when choosing a weighted blanket? I’ve moved that content into a dedicated post here: Weighted Blanket Buying Guide: What to Look For

What is a Weighted Blanket?

Weighted blankets look like ordinary blankets, but they have beads made from glass or plastic, or another weight source between their two cloth layers, so that they are heavier than a normal blanket.   

They are available in different weights from 5 pounds to about 25 pounds. The most common weight for adults is either 15 or 20 pounds. 

Weighted blankets have therapeutic benefits that I'll talk about more in a minute.

These blankets aren't for everyone. Some people love them. Some people don't. Read on for tips on how to optimize your purchase so you can give them a try and find out if they work for you. 

How do Weighted Blankets Work?

The weight of these blankets offers deep touch pressure that mimics a hug.

According to Mayo Clinic's Dr. Adam Perlman, weighted blankets reduce stress hormones and increase feel-good relaxing neurotransmitters and the love hormone, oxytocin.

In summary, weighted blankets: 

• Increase serotonin
• Increase dopamine
• Decrease cortisol
• Increase oxytocin

Weighted Blanket Wellness Benefits for Children and Adults

The use of heavy blankets grew over the last two decades as caregivers found that their homemade versions relaxed and soothed autistic children. Mass production of the form of weighted blankets we now see has expanded people's positive experience using them for a broadened range of conditions. 

What are the benefits of sleeping with a weighted blanket? 

Weighted blankets may help your sleep, mental health, and mood. 

They show promising symptom improvement in many conditions, including:

• Anxiety (including PTSD)
• Insomnia
• Stress
• ADHD
• Autism
• Sensory Processing Disorder
• Fibromyalgia
• Restless Leg Syndrome
• Depression

The blankets can be used on your bed for sleep or as a couch throw for relaxation. 

The Research Behind Weighted Blanket Benefits for Anxiety, Sleep, and More

What's the science-based research on weighted blanket benefits?

As with all natural remedies, there is limited research into the effectiveness of weighted blankets. There are, however, there are a growing number of studies with promising results.

A Swedish study of 30 people with insomnia found that the study participants slept longer and reported that they "liked sleeping with the blanket, found it easier to settle down to sleep and had an improved sleep, where they felt more refreshed in the morning." (Positive Effects of a Weighted Blanket on Insomnia, Journal of Sleep Medicine & Disorders, 2015)

The results of an American study of 32 people: "63% reported lower anxiety after use, and 78% preferred the weighted blanket as a calming modality." The study's check of vital signs, such as pulse and blood pressure, also demonstrated that the use of weighted blankets is safe. (Exploring the Safety and Therapeutic Effects of Deep Pressure Stimulation Using a Weighted Blanket,  Occupational Therapy in Mental Health, 2014.)

A 2024 article in Frontiers in Psychiatry summarized results from weighted blanket research around the world. The authors' conclusion: 

"Most of the included studies showed that weighted blankets could effectively improve sleep quality and alleviate negative emotions and daytime symptoms in patients with sleep disorders, attention deficit hyperactivity disorder, autism spectrum disorder, and other related disorders, with a possible mechanism of deep pressure touch."

Australian health care professionals and professors looked at 18 weighted blanket research projects. Their 2024 article, Weighted Blankets as a Sleep Intervention: A Scoping Review, reported positive results for "improved sleep, reduction in medication use, and improved mood." 

What are the Risks of Using a Weighted Blanket?

Anyone using a weighted blanket should be able to put it on and remove it themselves. 

Some sources say weighted blankets are NOT for children under the age of 1, and some sources say 2. (One manufacturer has this on their website: "Their use with children under 2 could be fatal.") 

They are also contraindicated for people with:

1. Claustrophobia
2. Breathing difficulties (like asthma or sleep apnea)
3. Blood pressure issues
4. Fragile skin
5. Circulation problems
6. Mobility problems
7. Wounds
8. Diabetes

I see that some brands recommend against the use of weighted blankets for pregnant women. 

3 Additional Cautions

Don't use a blanket designed for someone bigger or heavier than you.

Don't put the blanket up higher than your chin.

As with any natural remedy, check with your medical provider to make sure it is safe for you.

Weighted Blankets Reviews

🟢➜ Click here to see my Best and Worst Review lists for weighted blanket brands. 

Anti-Anxiety Books and Resources

I've learned a lot about dealing with anxiety through decades of helping counseling clients reduce their anxiety and increase their stress resilience, as well as my personal experience with anxiety stemming from a challenging childhood. I created books, worksheets, and recordings to pass that learning on to you. Check out this post: Anxiety and Stress Resilience Worksheets, Books, and Recordings.

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