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Fact Checked & Updated by Shea Brogren, MOT, OTR/L
Are you wondering if (and how) weighted blankets work for anxiety?
If so, you are in the right place. :)
In today's post we will answer the following:
**Note** This post was revised by Shea Brogren, MOT, OTR/L for accuracy
Weighted blankets have exploded in popularity in the last couple of years. Heavy blankets have actually been used for a while, but are finally getting a larger notice because of the impact they can have on people, specifically children and adults with high anxiety levels and anxiety disorders.
Weighted blankets have typically been used for those with special needs, like autism, ADHD, and sensory processing disorder. However, anxiety and sleeping problems are issues that weighted blankets can make a big impact on as well.
Before we dive into the research regarding weighted blankets and anxiety, let’s take a quick look at what a weighted blanket is, in case you are new to them.
A weighted blanket is a specific blanket that 
is designed to be heavier than a regular blanket. They can come in a variety of weights and sizes. They are also made differently by different companies.
Depending on your needs, you’ll want to get a weighted blanket that suits you. We cover more on how to find the right weighted blanket at the end of the article.
While you may not have ever used a weighted blanket, there’s a chance you have already noticed the benefits of what a weighted blanket can do. By this, I mean that often times people will put a lot of blankets on themselves to get a designed “heavy” feeling. Also, even a big hug has similar effects to what weighted blankets can do.
There is an underlying science behind weighted blankets. It’s called Deep Touch Pressure or DTP.
DTP is simply a gentle, distributed pressure on the body. It can be accomplished through weighted blankets, weighted compression vests, weighted lap pads or stuffed animals, massages, or even hugs!
Here are a couple of science-backed benefits of DTP.
One of the reasons why DTP works is because it has been shown to increase serotonin in the body. Serotonin is a chemical in the body that works in conjunction with other hormones to decrease blood pressure, heart rate, anxiety, and regulate mood. This ultimately has a calming effect on the body.
In addition to increasing serotonin levels, DTP has also been found to reduce cortisol levels in the body. Cortisol is a hormone that regulates stress responses in the body. High levels of cortisol are associated with high levels of stress and the use of a weighted blanket can actually decrease these stress hormones in the body. This can lead to an improved mood, more efficient sleep, and feeling better physically.
On top of that, weighted blankets have specifically been shown to decrease the activity in the nervous system. This is due to the effects on the vagus nerve, which is involved in regulating heart rate and blood pressure. One study found this when studying people who have anxiety in the dentist's office.
Another study found that physiologically, 33% of people using a weighted blanket had decreases in their nervous system activity, such as pulse rate and blood pressure, while 63% reported having lower anxiety. Overall, 78% of people in the study preferred the weighted blanket as a tool to relieve anxiety.
A study that looked at DTP through the use of a weighted vest found that using the weighted vest “for even short periods of time reduced sympathetic arousal and non–stimulus-driven electrical occurrences.” This basically means that their body had physiological changes as it calmed down because of the weighted blanket.
Weighted vests for anxiety are also gaining in popularity, as it's a version of a weighted blanket that you can use on the go.
Often times, sleeping will be a major problem for those that suffer from anxiety. This can come from not being able to calm down as well as not being able to slow down the running thoughts in one’s head. One study found that people who used weighted blankets have calmer nights of sleep, with a reduction of movement.
The participants noted that they had a more comfortable, deeper sleep. Again, this is due to increased serotonin levels. Serotonin is linked to melatonin, which is the chemical in the body that regulates our sleep/wake signals. When serotonin levels are optimal, this signals melatonin to do its job, which is managing sleep patterns.
It doesn’t really matter where your anxiety arises from, it appears that a weighted blanket could help you reduce it and get better sleep. Whether it’s autism, restless leg syndrome, PTSD, OCD, or bipolar, using DTP to increase serotonin can have a very positive effect on those health conditions.
Often times, weighted blankets are a bit of an investment. This means that you’ll want to make sure you choose one that fits your needs. Let's take a look at what you need to consider:
The first question is how to choose the right size weighted blanket. The rule of thumb for this is 10% of your body weight plus a pound or two.
If you weigh 150 pounds, you’ll most likely want a blanket that weighs 16 to 17 pounds. If you are buying a weighted blanket for a young child that weighs 30 pounds, then a 4 to 5-pound blanket is what you’ll want.
You’ll want to look at the filling of the blanket. Some companies use food, like rice or barley to fill blankets. If the person you are buying the blanket for has allergies or sensitivities, then you’ll want to find a blanket that has a more neutral filling.
For example, we use part cotton and part glass beads to fill our blankets. This way, there are no food sensitivities to worry about.
The design of the blanket is important to look at as well. Is the blanket easy to wash? Some blankets come with a detachable duvet cover that helps with quick and easy washing.
Is the weight evenly divided into sections, or are you going to have to worry about the weight sliding all to one side?
The last thing you’ll want to look at is the dimensions. It’s important to keep in mind that a weighted blanket should be smaller than the size of your bed. It’s designed to sit on top of the bed, so it doesn’t slide off to one side.
If you need more information about weighted blankets, feel free to ask us in the comments. We love to help families find the right blanket.
There you have it! The science backing up the use of weighted blankets for anxiety. If you have any questions, please ask us in the comments!
Hi Donna,
People with ADHD, SPD, and anxiety can definitely benefit from using a weighted blanket. It not only can help a person fall asleep faster, it can help them sleep better through the night. It’s worth a try!
Let us know if you have any other questions.
Nicole from Harkla
Is a weighted blanket advisalbe to use if someone has Elders Danlos Syndrome
My boy friend suffers from severe anxiety,PTSD, and depression he does have problems sleeping is a weighted blanket something he would benefit from? What would be the best kind and size. Thanks
My son isn’t having trouble falling asleep, but he has ADHD, Anxiety and sensory processing…. Is this something he could benefit from? In other words, will there be positive effects when he wakes up or is this used for help in getting to sleep? thank you- Donna
Hi Nicholena,
Thanks for the comment! Yes, you need to take care of you before you can take care of others and sleep is so important. It’s definitely worth giving a weighted blanket a try. We have a lifetime guarantee. So if it doesn’t help, let us know!
All the best,
Nicole
Harkla Happiness Ninja
Hello! I am a 32 year old woman who’s unfortunately been suffering from anxiety disorder. I’ve tried every sleeping aid and as I said, at 32 I’m DONE!! I work from home as a Home Health Caregiver to my Mother-in-law. So it’s not easy to care for yourself 1st; let alone another person when sleep is more so nonexistent. I am aware of the investment of this blanket and am highly interested in trying it out. I’ve been doing my homework and researching products like this. But I’m sure that I’m not alone when saying that I’m worried if it’s right for me. Then again- won’t know ‘til I try it right lol?
But I highly appreciate your time in reading my comment!!
Peace & Thanks,
Nicholena
Hi Joann,
Thank you for your question. For your granddaughter, I think a 10 pound or 15 pound blanket would work well. Please email us at support@harkla.co if you have other questions about weighted blankets. Sometimes, we don’t see the blog comments as quickly as we get our email.
Thanks!
Nicole
Harkla Happiness Ninja
Hi, my granddaughter is thinking about purchasing a weighted blanket, she suffers from panic attacks with an unknown trigger, and I think it may be triggered by her sleep pattern. She is 5 ft 1 in and weighs about 107 lbs or less. We are not sure what weight of blanket to buy. Can you help?
Hi Kalani,
The only way to know if a weighted blanket works is to try one out! Sometimes a person may not like to lay under a big pile of blankets but ends up really loving a weighted blanket. Let us know if you have any other questions!
Cheers,
Nicole
Harkla Happiness Ninja
I have a 6’4" 16 year old son who weighs 164lbs what size would you recommend
I am 5’6" and weigh 120. I honestly dislike the weight of covers on me past a certain point, which may be an issue here. I stayed with a girl friend at her home, and the guest room blankets were heavy and I felt squashed. Does a weighted blanket just somehow work differently than a pile of blankets? I have heard some interesting thing about them, and the research looks interesting. Kindest regards, Kalani
I have a 9 year old granddaughter that really needs a comfort calming blanket. She is so emotional all the time. No matter what is the issue she breaks out into a emotional breakdown before we deal with the true issue. I’m just not sure I can spend too much on this. I am will to order one if it’s warranted, and maybe some sort of coupon or discount to help. She will need a 15 lb blanket, she also has a sister that is 6 that is starting to have some anxiety issues and Migraine issues too, so more than likely will need a 10 lb one for her also. If it’s solid colors, the 15 lb one can be teal/lime green, the other one pink. They have dr orders on anxiety/migraine diagnosis. So not sure where to go from here. Just doing some research and saw this site. Thank you
Hi Amy,
We have a lifetime guarantee on all of our products!
Let us know if you have any questions.
Thanks,
Nicole
Harkla Happiness Ninja
What is your policy on returns or exchanges? I am looking into one of these for my husband. He is 5’5" and 165lbs. I was thinking the 25lb blanket, but he generally likes to sleep with very little covers because he gets warm at night and sometimes feels trapped. I am thinking of trying this to help since he has PTSD and Anxiety issues. Which blanket would you suggest we start with? The 20lb or the 25lb?
Hey Pamela,
You would want to go with the 25lb blanket. That would suite you well.
The rule of thumb doesn’t apply as closely for adults as it does for children, who need better projection from getting too heavy of a blanket.
If you have more questions, we’d be happy to answer them. Please email us support@harkla.co
Thanks!
Casey
Harkla Happiness Ninja
Concern on weight of blanket. I am 59 and weight 325. if I followed thecrule of thumb the blanket would be very heavy. Too expensive to just guess, but that seems too heavy. How do I choose?
Could you please give me a name/s of a good weighted blanket that is not stuffed with food? Thank you!
Randi
Hey Phillip,
While we haven’t research the effects of Deep Pressure on animals, I would assume you’re on to something by comparing the two!
Would be something interesting to look into.
Thanks for your comment,
Casey
Founder of Harkla
Does this follow the same train of thought behind the use of “thunder coats” for nervous dogs? It seems like there’s a parallel here with how dogs are being treated for anxiety.
Hi Deborah,
We do not conduct any research ourselves, but only reference scientific studies that have already been conducted. Apart from these studies, the feedback we receive supports the research that Deep Touch Pressure does indeed have many benefits!
Let us know if you have any other questions or concerns.
Thank you,
Nicole
Harkla Happiness Ninja
Hi Carol,
The weighted blanket cover might make some individuals feel warmer than a typical blanket. However, if you remove the blanket cover in the warmer months, and only use the inner blanket, that should help. We haven’t had many customers tell us they get too warm, either, so you may not have an issue!
P.S. If you order a blanket and feel it isn’t working well for you- just let us know!
Thank you,
Nicole
Harkla Happiness NInja
I don’t see any actual science in the “science”. Is this published and peer reviewed by someone with a PhD or Masters degree, in an real science journal? Without that, it’s just selling snake oil to the gullible.
Does the increased weight make a sleeper too hot?
My friend bought me it as a birthday present. I’m diagnosed bipoar, adhd , manic depression and anxiety have to take a lot of meds. Nothing is working my friends are worried or given up
Hey M,
Sorry about the link with the study. We fixed it to the correct study that shows DTP shows a decrease in cortisol, with a rise in serotonin and dopamine.
Thank you for pointing that out.
Casey
Harkla Happiness Ninja
Gotta love how the article linked showing how DTP increases serotonin doesn’t actually have the word serotonin in it…
Comments will be approved before showing up.
Nicole
November 26, 2019
Hi Carol,
I am personally unfamiliar with Elders Danlos Syndrome. After reading about it I think it would be okay to try a weighted blanket. However, please seek the advice of your child’s medical team. This is definitely the best thing to do before purchasing.
Thank you!
Nicole from Harkla