Weighted Blankets: Who They Suit and the Safety Rules

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Weighted Blankets: Who They Suit and the Safety Rules

How they are supposed to work, choosing a weight, evidence and who must not use one

Weighted blankets are widely used for sleep and anxiety, and there are firm safety rules attached to them that matter more than any of the wellness claims.

Never for young children

Weighted blankets must not be used for babies or toddlers. Deaths have occurred where a small child could not move the weight off, and safety bodies advise against them for under-twos entirely.

For older children, any use should follow advice from an occupational therapist, with a blanket the child can remove unaided.

Who else should not use one

Anyone with breathing difficulties including sleep apnoea, circulatory problems, low blood pressure, epilepsy, claustrophobia, or who cannot move the blanket off themselves. Speak to a doctor first if any of those apply.

Choosing a weight

The usual guidance is around ten percent of body weight. Heavier is not better, and the blanket should be liftable comfortably with one hand.

Size it to the person rather than the bed. A blanket hanging over the edges drags itself off during the night.

What the evidence shows

The proposed mechanism is deep pressure stimulation prompting a calming response. Trials are generally small, and there is reasonable support for reduced anxiety and improved subjective sleep in some groups.

Evidence for objectively measured sleep is weaker. Many people find them genuinely comforting, which is a real benefit even where the mechanism is unproven.

Fillings and washing

Glass beads are finer and quieter than plastic pellets. Knitted blankets use weighted yarn and no filling at all, which makes them more breathable.

Check whether it is machine washable, since many exceed domestic machine capacity and need a removable cover.

Alternatives

A consistent wake time, morning daylight, a cool dark bedroom and caffeine cut off by early afternoon have far stronger evidence for sleep than any product.

For anxiety, talking therapies have considerably better evidence, and access is free through health services in many countries.

Trying one

Buy from somewhere with a returns policy, since a substantial proportion of people find the weight uncomfortable rather than calming. Give it a couple of weeks before deciding.

Care and longevity

Follow the washing instructions exactly, since an overloaded machine damaged by a heavy blanket is an expensive mistake. A removable cover washed separately is far more practical.

Store flat or loosely folded rather than compressed, and air it regularly.

Cost

These are expensive for what they are. Work out the cost against a few sessions of therapy or a better mattress, both of which may address the underlying problem.

Sleeping hot

Weight traps heat. Open-knit and breathable constructions suit warm sleepers considerably better.

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