A friend told me about a recent trip to the Kaiser Emergency Room in which she and other patients were given a weighted blanket in the waiting room. She was amazed at the calming effect it had on her and how it reduced both her heart rate and blood pressure by the time she saw a doctor. She bought a similar blanket for home and told me, “I am sleeping better, longer and deeper than I have for years.” This made me curious – what does the research say?

What Are Weighted Blankets?

A weighted blanket is like a regular blanket but it is filled with plastic beads or pellets to give it some heft. They are available at stores like Bed, Bath and Beyond or through Amazon. They weigh between 3 and 20 pounds, but manufacturers advise getting one that is about 10% of your body weight.

How are Weighted Blankets Being Used?

Weighted blankets mimic a technique called Deep Pressure Stimulation (DPS). This is gentle squeezing or hugging that calms the nervous system. It is similar to wrapping a baby in tight swaddling. Weighted blankets are being used to treat autism, ADHD, anxiety, insomnia, osteoarthritis and even chronic pain. They are not recommended for people with sleep apnea, respiratory problems or other chronic conditions.

What Does the Research Say?

With respect to reducing insomnia in adults, no studies with weighted blankets have been done. A study was done with autistic children but it did not show clinical evidence of sleep improvement. Nonetheless, both parents and children favored the blanket over other options.

The Top Takeaway

If you have trouble with anxiety or insomnia, a weighted blanket is worth a try. It is a safe and relatively inexpensive option for a better night’s sleep.