Weighted Blankets Improve Sleep Quality

Evidence on Weighted Blankets

While there is some evidence that weighted blankets can help with sleep, experts say the studies have been small, and more research is needed.

A November 2024 study published in BMC Psychiatry found that people with insomnia may benefit from using a weighted blanket. The researchers looked at 102 people with insomnia, with half receiving a weighted blanket and the other half receiving a regular blanket. After one month, the study participants who received a weighted blanket scored 2 points better on the Pittsburgh Sleep Quality Index than those who had the regular blanket. They were also less likely to report waking up in the middle of the night.

However, both groups had similar levels of daytime sleepiness, stress, anxiety, fatigue, and body pains. Dr. Beth Malow, a professor of neurology and pediatrics at Vanderbilt University, notes that the results aren’t enough to prove that weighted blankets are effective sleep aids for everyone, and a 2-point improvement is minor. "Sleep is complex, and lots of different interventions work – it’s also personalized, and a weighted blanket might work for one person but not another," she said.

How to Pick the Right Weighted Blanket

If you’re interested in trying out a weighted blanket for sleep, you’ll want to look for a few things, said Dr. Kit Lee, a family medicine physician at Loyola University. First, pick a blanket that is about 10% of your body weight. Keep in mind that you can go a little heavier or lighter if that’s your personal preference. You’ll also want to consider the size of the blanket and the material. Lee pointed out that whether you run hot or cold may impact your preferred fabric type.

What This Means for You

While there is some evidence that weighted blankets can help you sleep, it’s not a proven method. That said, unless you have certain health conditions that would make weighted blankets unsafe for you, there is no harm in giving it a try.

FAQs

• Can weighted blankets help with sleep?
  • Some studies suggest that weighted blankets may help with sleep, but more research is needed.
• Who should not use weighted blankets?
  • Infants, toddlers, or anyone unable to remove the blanket themselves; people with obstructive sleep apnea and respiratory diseases; claustrophobia; low blood pressure; and those with circulation problems.
• How much should a weighted blanket weigh?
  • About 10% of your body weight, but it’s okay to go a little heavier or lighter if that’s your preference.
• What material should I choose?
  • Consider your temperature preference, as some people may prefer open-weave knitted blankets for warm weather and others may prefer other materials.