Research suggests weighted blankets may benefit people with anxiety, autism, and insomnia, among other conditions. They generally have few risks but might not be suited for everyone.

For many people, weighted blankets have become a routine part of stress relief and healthy sleep habits, and for good reason.

Let’s explore how weighted blankets work and the benefits and risks of using these therapeutic blankets.

Weighted blankets are therapeutic blankets that weigh between 5 and 30 pounds (2.3 to 13.6 kilograms [kg]). The added weight may come from:

  • plastic pellets
  • glass beads
  • ball bearings

The pressure from the extra weight mimics a therapeutic technique called deep pressure stimulation or pressure therapy.

Deep pressure stimulation uses pressure to relax your nervous system. It models the experience of being held or hugged without being as hands-on.

Deep pressure stimulation with a weighted blanket may:

  • improve sleep
  • reduce the use of medication for sleep
  • improve mood

Deep pressure stimulation can come from other garments, such as weighted vests. One 2019 studyTrusted Source also reported psychiatric assistance dogs often provide deep pressure stimulation to help owners.

Researchers have studied the effectiveness of weighted blankets in alleviating physical and emotional symptoms.

Although more research is needed, results have indicated that weighted blankets may benefit a number of conditions.

Anxiety

One of the primary uses of a weighted blanket is to treat anxiety.

According to a 2020 study of adults receiving chemotherapy, weighted blankets helped reduce their anxiety during the process.

Autism

One of the characteristics of autism, especially in children, is trouble sleeping.

According to a 2021 follow-up study of children and adults with autism and attention deficit hyperactivity disorder (ADHD), weighted blankets improved their ability to:

  • fall asleep
  • sleep through the night
  • relax during the day
  • wake up in the morning

ADHD

In a small 2023 study of 26 children with ADHD and sleeping difficulties, the children reported that using weighted blankets:

  • makes them feel calm and safe
  • improves sleep quality
  • promotes daily function

However, they also noted that using weighted blankets requires commitment and adjustment.

Insomnia and sleep disorders

The added pressure of a weighted blanket may help calm your heart rate and breathing. This may make it easier to relax before you settle in for a good night’s rest.

Osteoarthritis

No research has studied the use of weighted blankets for osteoarthritis. But a 2021 research review analyzing massage therapy for knee osteoarthritis may provide a link.

Massage therapy applies deep pressure to osteoarthritic joints, so it’s possible that similar benefits may be experienced when using a weighted blanket.

In this review of 12 older studies, participants with knee osteoarthritis received massage therapy on one knee. Researchers noted that therapy for:

  • 1 to 4 weeks helped reduce pain and stiffness
  • 6 to 8 weeks helped reduce stiffness and improve functionality

The results, however, indicate that massage therapy may not be effective in the long term.

Chronic pain

People who live with chronic pain may find some relief through the use of weighted blankets.

A 2021 study of 94 participants found weighted blankets were associated with reduced perceptions of chronic pain, particularly in those who also live with anxiety. The weighted blankets didn’t reduce levels of pain intensity, though.

Medical procedures

A 2024 study of 24 people found that wearing a 15-pound (6.8 kg) blanket helped decrease anxiety before, during, and after surgery. The participants reported feeling:

  • more:
    • calm
    • relaxed
    • content
  • less:
    • tense
    • upset
    • worried
    • nervous

Researchers also performed a follow-up study on adolescents using a weighted blanket during a tooth-pulling procedure. The results found that the blanket helped reduce anxiety.

Since medical procedures tend to cause symptoms of anxiety like increased heart rate, using weighted blankets may be beneficial in calming those symptoms.

More research is necessary to determine if weighted blankets actually work to relieve symptoms of anxiety and other health conditions.

But not matter how much research is done, who weighted blankets work for is largely dependent on the individual.

Promising research

A 2020 study found that weighted blankets may improve sleep and fatigue, depression, or anxiety during the day in people with major depressive disorder and bipolar disorder, among other conditions, after 4 weeks of use.

Another 2020 study included 28 participants with trouble falling and staying asleep. Participants used a weighted blanket over 6 weeks and reported improvements in:

  • sleeping through the night
  • sleep quality
  • getting to sleep faster

A 2021 study measured the effects of weighted blankets on people in an inpatient psychiatric facility. Of the 122 participants, half used a weighted blanket and had objectively lower rates of anxiety than the other half.

Although these studies are of small groups of people, they support the anecdotal experience of many who say weighted blankets may help:

  • relieve physical pain
  • reduce anxiety
  • improve sleep

There are very few risks to using a weighted blanket.

However, weighted blankets aren’t recommended for children under 2 years old, as they may increase the risk of suffocation. Always speak with your child’s pediatrician before using a weighted blanket.

A weighted blanket may also be unsuitable for people with certain conditions, including:

Choosing the correct weight
  • As a general rule, a weighted blanket should be 5% to 10% of your body weight. The weighted blanket should also fit snugly to the size of the bed.
  • Adults can use medium-large weighted blankets ranging from 12 to 30 pounds (5.4 to 13.6 kg).
  • For a 20- to 70-pound (9.1 to 31.8 kg) child, a weighted blanket should weigh from 3 to 8 pounds (1.4 to 3.6 kg).
  • For a 30- to 130-pound (13.6 to 59 kg) child, a medium weighted blanket should weigh from 5 to 15 pounds (2.3 to 6.8 kg).
  • Older adults may want to use small or medium weighted blankets ranging from 5 to 8 pounds (2.3 to 3.6 kg).

Weighted blankets are an at-home measure that may provide similar benefits to deep pressure therapy. They have relatively few risks but may not be suitable if you have asthma, obstructive sleep apnea, or claustrophobia.

Studies with weighted blankets have demonstrated positive results for several conditions, including autism, ADHD, and anxiety. They may help calm a restless body, reduce feelings of anxiety, and improve sleep.

When choosing a weighted blanket, find a snug size around 10% of your body weight. Children should use lighter blankets. Always speak with your doctor or your child’s pediatrician before you use one.

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