Weighted blankets: potential benefits, how they work and how to choose one

You know that feeling when you crawl into bed, pull the duvet up and your whole body seems to say finally? A weighted blanket takes that cosy, tucked-in feeling up a notch. Once a niche sleep accessory, weighted blankets have found their way onto beds and sofas everywhere, promising a comforting hug-like pressure that might help you feel calmer and more settled. But is there actually any science behind the hype – and could adding a few extra kilos to your covers really make a difference?

From how they work to what the research says about sleep and weighted blankets for anxiety, here’s what you should know before getting under one.

Think of a weighted blanket as the cosier, heavier cousin of your usual throw. Instead of simply keeping you warm, it’s designed to distribute gentle, even pressure across your body – a sensation often compared to being hugged or held. The extra weight comes from tiny beads or plastic pellets spread throughout stitched pockets to help keep the weight evenly distributed.¹ And they’re not one-weight-fits-all: weighted blankets come in a range of sizes and weights, so you can choose one that feels comfortable for you.

Their extra weight creates gentle, evenly distributed pressure across your body, known as deep pressure stimulation – a technique designed to create that snug, held feeling.² It’s this idea that’s made weighted blankets particularly interesting to researchers studying everything from relaxation to sleep. You might have heard claims that this pressure increases serotonin or lowers the stress hormone cortisol, but there isn’t enough evidence yet to say that’s how weighted blankets work.

What researchers have found is that weighted blankets may help some people feel less anxious. A 2024 review looking at nine studies involving 553 people found that those using weighted blankets experienced improvements in anxiety symptoms compared with control groups.² But the evidence is limited as populations, intervention durations and study designed all varied.

When it comes to sleep, the picture is a little less clear. Some individual studies have reported improvements in insomnia and other aspects of sleep, but when researchers pooled the available evidence, they didn’t find a significant overall improvement in insomnia.^1,3,4 In other words, a weighted blanket might help some people feel calmer or sleep better, but it isn’t a guaranteed ticket to eight perfect hours.

There’s still plenty we don’t know – including exactly why that extra pressure might feel calming – but perhaps that’s part of the appeal: something as simple as feeling a little more tucked in could make winding down feel that little bit easier.

Beyond feeling seriously cosy, weighted blankets are being studied for a few potential benefits. But before you start planning to spend every evening underneath one, it’s worth knowing that the research is still developing – and what works for one person might not work for another.

They've been studied in people with ADHD

A 2024 review found some promising results. In one study, children aged eight to 13 with ADHD fell asleep faster when using a weighted ball blanket.¹ There’s research in adults with ADHD too. In another study, that involved 85 people using weighted blankets, some reported finding it easier to fall asleep, sleep through the night and manage their morning and evening routines.⁵ However, the study relied on participants reporting their own experiences, didn’t include a control group and was smaller compared to other studies, so more robust research is needed.

It’s encouraging, but there’s an important caveat: much of the research so far is small or observational and results haven’t been consistent across every study. So, we can’t say that weighted blankets will improve sleep for everyone with ADHD – but it’s an area researchers are continuing to explore.

They may help you feel calmer

This is where the evidence looks most encouraging. Another 2024 clinical trial found that adults given a warm weighted blanket before surgery reported less anxiety than those given a standard sheet or blanket.⁶ That doesn’t make a weighted blanket a treatment for anxiety but if you enjoy that snug, held feeling, it could be a comforting addition to your wind-down routine.

They could make bedtime feel more restful

Weighted blankets have become synonymous with better sleep, but the science is a little more complicated than social media might have you believe. A 2024 review of 18 studies found more encouraging evidence for adults, with studies reporting benefits including improved sleep and mood.⁷ However, the quality of the evidence varied and results in children and teenagers were mixed.

So, while some people might find that extra weight helps them settle down for the night, a weighted blanket isn’t a guaranteed cure for restless nights.

There’s some interesting early research around pain

Here’s a benefit you might not have heard about. In one randomised controlled trial, 94 adults with chronic pain slept under either a heavier 15lb or lighter 5lb weighted blanket for a week. Those using the heavier blanket reported greater reductions in their overall perception of discomfort.⁸ There's an important distinction, though: the heavier blanket didn’t actually reduce ratings of pain intensity. So, it’s an interesting avenue for researchers rather than a reason to swap your usual pain management for a heavier duvet.

Weighted blankets shouldn’t be used for babies or toddlers because of the risk of suffocation or entrapment.⁹ Extra care is also needed for older children, who should only use an age- and size-appropriate blanket that they can remove independently.¹⁰ And if you have a health condition that affects your breathing, circulation or mobility or you’re unsure whether the added weight is suitable for you, speak to a healthcare professional before trying one.10 The golden rule? A weighted blanket should make you feel comfortably cocooned – never trapped or restricted.

If you’re sold on the idea of getting extra cosy – which weighted blanket deserves a spot on your bed? Finding the best weighted blanket for you isn’t about picking the heaviest one you can handle. Weight matters, but so does the size, fabric and even how warm you tend to get at night.

• Find your weight: around 10% of your body weight is often used as a starting point, rather than a strict rule.¹ The most important thing is that it feels comfortably snug – never restrictive – and you can easily move and remove it yourself

• Consider the material: hot sleeper? Look for breathable fabrics such as cotton or an open-knit design that allows more airflow.² Prefer maximum cosiness? A warmer, plush fabric might be more your thing

• Size it up: unlike your duvet, bigger isn’t necessarily better. Choose a blanket that comfortably covers your body without lots of fabric hanging over the sides of the bed – otherwise you could end up with more weight on the floor than on you

• Check the care label: weighted blankets can be trickier to wash than your usual throw. A machine-washable design or removable cover could save you a headache later – especially if it’s destined for everyday use

Curious about weighted blankets? If you fancy trying one, start with a weight that feels comfortably snug, make sure you can move freely and remove it easily, and pay attention to how you actually feel underneath it. Too hot, restricted or simply not a fan? Your regular duvet wins.

Looking for more unconventional sleep advice? Discover whether cherry juice can help you sleep or take a look at why everyone's obsessed with our Snoozy Mocktail.

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.