Weighted Blankets and Better Sleep: What the Evidence Says
Weighted blankets better — Weighted blankets are popular but the evidence is mixed. Our team summarises what works, who they help most, and how to pick the right weight.
Hannah on our team owns three weighted blankets and has tested five more for readers. The evidence base is real but narrower than the marketing suggests. Here’s the honest version.
The research (Weighted blankets better)
The strongest evidence is for adults with insomnia and clinical anxiety. A 2020 Karolinska Institute trial (Ekholm et al) found significant improvements in insomnia severity with a 6–8 kg weighted blanket over 4 weeks. Smaller studies show benefits for ADHD-related sleep issues. The evidence for general “I can’t fall asleep” insomnia is weaker — placebo effects are likely a meaningful share of self-reported improvement.
How they work (the proposed mechanism)
Deep-pressure stimulation activates the parasympathetic nervous system, which lowers heart rate and cortisol. The same mechanism behind a tight hug being calming. Weighted blankets simulate this for ~8 hours a night.
Who benefits most
- Adults with diagnosed insomnia (strongest evidence).
- Adults with anxiety disorders (good evidence).
- People with ADHD (moderate evidence, mostly children).
- People who simply find them comforting (large self-reported benefit, weak controlled evidence).
Who shouldn’t use one
- Children under the age of 2 — unsafe, suffocation risk.
- People with respiratory issues (sleep apnea, severe asthma).
- People with circulatory issues.
- Anyone who runs hot — most weighted blankets sleep warm.
How to pick the weight
Standard guidance: 10% of your body weight, rounded to the nearest standard size (4, 6, 8, 9, 11 or 14 kg). Heavier isn’t better — past 12% you start trapping movement, which interrupts REM.
| Body weight | Blanket weight |
|---|---|
| 40–55 kg | 4–5 kg |
| 55–75 kg | 6–7 kg |
| 75–95 kg | 8–9 kg |
| 95–115 kg | 11 kg |
| 115 kg+ | 13–14 kg |
Australian options
Calming Blankets (Australian brand, $200–$280), Bambury Weighted Quilt ($130–$180), Koala Calming Blanket ($219). For couples, look for two single weighted blankets rather than one queen — different bodies need different weights.
For independent guidance on sleep and wellbeing, the Sleep Health Foundation is a good starting point.
