Why so many people swear by a weighted blanket
Everyone knows it: tossing and turning for hours, worrying, and not being able to fall asleep. In the Netherlands, almost a quarter of adults report regularly sleeping poorly. This has increased interest in natural aids, such as weighted blankets.
On social media and in webshops, you read enthusiastic stories: “I finally sleep through the night!” or “My anxiety has disappeared since I started using a weighted blanket.” But is that based on science, or mostly on feeling?
In this article, we list facts and myths about weighted blankets, based on the most recent research, so you can decide if it’s worth trying.
Fact: Weighted blankets provide deep pressure stimulation (Deep Pressure Stimulation)
A weighted blanket is filled with small glass or plastic beads, making it weigh between 5 and 12 kilos. This weight is evenly distributed over your body and applies constant, gentle pressure, called deep pressure stimulation (DPS).
This pressure affects your nervous system:
- It reduces the production of cortisol, the stress hormone that keeps you alert.
- It promotes serotonin, which contributes to a feeling of calm.
- Serotonin is then converted into melatonin, the sleep hormone.
According to the Sleep Foundation, this pressure activates the body’s “rest and recovery” system (the parasympathetic nervous system), similar to the relaxation you feel after a massage or a firm hug.
Practical tip: Start with a blanket weighing about 10% of your body weight. Too heavy can be uncomfortable, too light has less effect.
📚 Source: Sleep Foundation – How Weighted Blankets Work
Fact: Weighted blankets can reduce stress and anxiety
Stress and anxiety are two major causes of insomnia. Due to the calming effect of deep pressure stimulation, a weighted blanket can help you relax faster before going to sleep.
A study by the American Academy of Sleep Medicine (AASM, 2020) followed 120 adults with insomnia and psychological complaints. Participants who slept under a weighted blanket reported after four weeks less anxiety, fewer racing thoughts, and improved sleep duration compared to the control group.
Even in follow-up measurements after 12 months, these effects remained present in a large portion of users. The researchers compared it to the feeling of safety and security you experience with physical contact.
In short: For people who sleep poorly due to restlessness, tension, or overstimulation, a weighted blanket can be a calming aid without medication.
📚 Source: AASM – Weighted Blankets Decrease Insomnia Severity
Curious which weighted blanket suits you? With our free decision aid, you will find the perfect blanket for your situation.
Partly true: Weighted blankets can improve sleep quality
Dozens of studies have now been conducted on the effect of weighted blankets on sleep. A systematic review from 2023 (PMC11056563) found evidence that weighted blankets improve subjective sleep quality in people with anxiety disorders, ADHD, and autism.
This means that people report sleeping better and waking up more rested. However, when researchers measure sleep with equipment such as polysomnography, the differences are often small or not statistically significant.
The most convincing evidence comes from a controlled study from Sweden in 2020, published in the Journal of Clinical Sleep Medicine (PubMed ID: 32536366).
In this study, 120 adults with insomnia and psychiatric disorders were randomly assigned a weighted blanket or a light control blanket.
The results were remarkable:
- The group with weighted blankets slept significantly better.
- They had fewer nighttime awakenings.
- They felt more rested and calmer during the day.
After 12 months of follow-up research, it appeared that more than 60% of the participants continued using the weighted blanket because they experienced lasting benefits.
The researchers concluded that weighted blankets can be an effective, non-pharmacological supplement for people with insomnia combined with anxiety or depression.
📚 Source: National Library of Medicine – Weighted Blankets and Sleep Quality (PMC11056563)
📚 Source: PubMed: A randomized controlled study of weighted chain blankets for insomnia in psychiatric disorders (PMC7970589)
Myth: Weighted blankets are a proven medical treatment
Although initial results are positive, weighted blankets are not yet a recognized medical therapy for insomnia. The studies are often small in scale, with limited control groups.
The Cleveland Clinic warns that there is no scientific consensus to routinely recommend weighted blankets for insomnia. They can be a valuable supportive tool, but do not replace treatment for chronic sleep problems or anxiety disorders.
Tip: Consider a weighted blanket as part of a broad sleep routine, together with relaxation exercises, regular sleep times, and a cool bedroom.
📚 Source: Cleveland Clinic – Weighted Blanket Benefits
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Myth: Weighted blankets work immediately for everyone
Everyone reacts differently. While one person notices a difference after one night, another only feels improvement after weeks, or not at all.
The effect depends on:
- Your sleep problem (anxiety, stress, pain, sensory sensitivity)
- Your sleep environment (too warm? too bright?)
- The weight and material of the blanket
A study by the Sleep Foundation (2024) emphasizes that comfort and adaptation are important. Some people need an adjustment period of 7 to 14 days.
“Don’t expect miracles after one night,” says sleep expert Lisa Artis. “But give the body time to adjust to the pressure and the new sensation.”
📚 Source: Sleep Foundation – Weighted Blanket Guide
Fact: Not everyone can safely sleep under a weighted blanket
Although generally safe, weighted blankets are not suitable for everyone.
Especially people with breathing problems, heart conditions, or claustrophobia should be cautious.
Not recommended for:
- People with sleep apnea or asthma (pressure can obstruct breathing)
-
Children under 2 years old (risk of suffocation)
- People with panic disorders or extreme claustrophobia
For children over 2 years old or people with autism, a weighted blanket can actually help, provided it is chosen in consultation with a specialist.
📚 Sources:
Curious which weighted blanket suits you? With our free decision aid, you will find the perfect blanket for your situation.
Fact: The placebo effect may play a role (and that’s okay)
Many people report feeling “safer and calmer” under their weighted blanket, even if objective sleep measurements don’t support that. This indicates a strong placebo effect, but that doesn’t mean it doesn’t work.
If you sleep better because you feel more comfortable, that is still a real and valuable result. Sleep is strongly connected to emotion and experience.
📚 Source: Health and Science – Weighted Blanket: Hype or Help?
Frequently asked questions about weighted blankets
Do weighted blankets really work for insomnia?
In stress-related insomnia, it can definitely help. Don’t expect a miracle cure, but a tool that promotes relaxation.
How heavy should a weighted blanket be?
Guideline: 10% of your body weight. For 70 kilos, that is 7 kilos.
Can you sleep under a weighted blanket all year round?
Yes, but in summer it’s better to choose a breathable cotton or bamboo variant.
Are there any side effects?
Some people experience chest pressure or shortness of breath. Stop use immediately.
Are weighted blankets reimbursed?
In exceptional cases, a weighted blanket may be reimbursed for autism, ADHD, or anxiety disorders. But usually, this is not the case. Check with your health insurance.
Is it suitable for children?
Only under parental supervision and not for children under two years old.
Conclusion: Weighted blankets are promising, but not a miracle cure
Science supports that weighted blankets can promote relaxation, especially in people with anxiety, tension, or mild insomnia. However, the effect varies per person.
Use a weighted blanket as a supportive tool within a healthy sleep routine, together with regular bedtimes, relaxation, and screen breaks.
Whether it’s due to physiological effects or a placebo effect: if it helps you sleep better, then it works. And that’s what ultimately matters.
📚 Sources List
- Sleep Foundation – How Weighted Blankets Work
- AASM – Weighted Blankets Decrease Insomnia Severity (2020)
- National Library of Medicine – Weighted Blankets and Sleep Quality (PMC11056563)
-
PubMed: A randomized controlled study of weighted chain blankets for insomnia in psychiatric disorders (PMC7970589)
- Cleveland Clinic – Weighted Blanket Benefits
- Slaapoefentherapie.nl – Weighted Blanket for Children
- The Daily Beast – Who Shouldn’t Use Weighted Blankets
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