Does a Weighted Blanket Actually Work? Research and Facts 2025
Weighted blankets have exploded in popularity in recent years. But do they actually work? In this article, we examine what science says about their effectiveness.
What is a weighted blanket?
A weighted blanket is a special blanket filled with heavy materials, such as microglass beads, used to provide deep pressure stimulation (DPS). This action leads to increased serotonin and melatonin levels and decreased cortisol levels, resulting in improved sleep and reduced stress.
If you’re wondering how to choose the right weight for your blanket, check out our weighted blanket calculator to help you choose the best model quickly and conveniently.
The Most Important Scientific Studies on Weighted Blankets
1. Ackerley, Badre & Olausson (2015): Weighted blanket and insomnia
A study conducted in Sweden showed that:
- Continuous sleep time has increased.
- The number of nighttime movements has decreased.
- Participants fell asleep more easily and felt more rested.
- Blankets weighing more than 10% of body weight produced the best results.
2. Danoff-Burg et al. (2020): Better sleep quality and greater relaxation
In a 6-week field study with 30 participants:
- Sleep quality improved.
- Participants reported greater relaxation and reduced stress.
- The optimal weight of the blanket was approximately 10% of body weight.
3. Mullen et al. (2008): Safety and therapeutic properties
The study assessed the effects of weighted blankets on 32 adults:
- 63% experienced a reduction in anxiety.
- 78% found using a blanket to be calming.
How does deep pressure stimulation (DPS) work?
- Increased serotonin levels - improved mood.
- Melatonin production - regulation of the sleep cycle.
- Reducing cortisol levels - reducing stress.
- Activation of the parasympathetic system - relaxation of the body.
Table: Recommended Weight of a Weighted Blanket
| Body weight (kg) | Recommended duvet weight (kg) | Comments |
|---|---|---|
| 15–30 | 2-4kg | Children, adult supervision required |
| 31–50 | 3–5 kg | Older children and teenagers |
| 51–80 | 5–8 kg | Adults with a light build |
| 81–110 | 7–11 kg | Most adults |
| 111+ | 9–15 kg | Quilts for large adults or couples |
What to look for when choosing a weighted blanket?
- Do not use in children under 3 years of age.
- Avoid use in case of respiratory or circulatory problems.
- Always ensure that the blanket can be removed by the user themselves.
Summary
Weighted blankets are an effective tool for improving sleep quality and reducing stress, as confirmed by numerous scientific studies. If you have trouble sleeping, it is worth considering trying them.
Want to find the perfect blanket? Use our weighted blanket calculator .