What is a Weighted Blanket? Your Guide to Better Sleep

Table of Contents > What is a Weighted Blanket? Benefits of Weighted Blankets How to Choose a Weighted Blanket​? How to Use a Weighted Blanket? Weighted Blankets Safety Caring for Your Weighted Blanket Weighted Blanket Side Effects DIY Guidelines Alternatives to Weighted Blankets Bottom Line FAQs

 

Tired of counting sheep? Wish you could just snap your fingers and fall asleep? While we haven't quite mastered finger-snapping sleep solutions (yet), there is a way to tap into the power of gentle pressure for deeper, more restful slumber. Enter the weighted blanket.

These aren't your grandma's quilts. Weighted blankets are designed with evenly distributed weight to help you relax and say "buh-bye" to sleepless nights. Consider it like a cozy hug that helps melt your stress away.

In this guide, we'll break down everything you need to know about weighted blankets, from how they work to how to choose the perfect one for you.

Okay, I'm ready to dive into the first section of the blog post. I'll keep all the instructions and context in mind as I write.

What is a Weighted Blanket?

Have you ever wished you could wrap yourself up in a big, warm hug? That's kind of what a weighted blanket feels like. These blankets are heavier than your typical comforter because they're filled with small, evenly distributed weights. This creates a sensation known as "deep pressure stimulation or deep touch pressure," which can have a calming effect on your nervous system.

Imagine someone gently placing their hand on your shoulder when you're feeling stressed. That comforting pressure can help ease your worries, right? A weighted blanket works in a similar way, but it provides that soothing pressure across your entire body.

These blankets have become super popular in recent years, and for good reason. They've been shown to help with a variety of conditions, including anxiety, sleep disorders, attention deficit hyperactivity disorder, and autism spectrum disorder. But even if you don't have a specific condition, you might simply enjoy the feeling of being hugged to sleep.

 

⭐️ Further Reading:

What is Deep Touch Pressure Therapy?

 

Types of Weighted Blankets

There are several types of weighted blankets, each designed to suit different preferences and needs:

• Glass Bead Weighted Blankets: Filled with tiny glass beads that provide even weight distribution, these blankets are quiet and offer a smoother texture.

• Plastic Pellet Weighted Blankets: These blankets use plastic pellets as fillers, often making them bulkier. They are durable and easy to clean.
• Steel Shot Bead Weighted Blankets: Filled with small steel beads, these are very dense, allowing for a thinner blanket with a high weight.
• Sand-Filled Weighted Blankets: Using sand as a filler, these are typically more affordable but may clump over time with washing.
• Knitted Weighted Blankets: Made from heavy yarn instead of fillers, these blankets offer weight without beads or pellets, providing a breathable, stylish option.
• Heated Weighted Blankets: Equipped with heating functions, these blankets offer additional warmth and therapeutic benefits, often featuring adjustable heat levels and timers.
• Cooling Weighted Blankets: Made from breathable materials like cotton or bamboo, cooling blankets are ideal for hot sleepers and warmer climates.  

What are weighted blankets made of?

Now, you might be wondering what exactly these blankets are filled with. Typically, you'll find materials like glass beads, plastic pellets, or even sand sewn into small pockets throughout the blanket. This ensures the weight is distributed evenly so you don't feel like you're being crushed by a pile of rocks.

 

While the concept of weighted blankets might seem new, they've actually been around for decades. Occupational therapists started using them to help calm children with sensory processing issues. But it wasn't until recently that they started gaining mainstream popularity as a tool for relaxation and better sleep.

How Weighted Blankets Work

What's the actual science behind it? It all comes down to something called deep pressure touch (DPT). This is basically a fancy way of saying "firm but gentle pressure applied to the body."

 

When you snuggle up under a weighted blanket, the evenly distributed weight stimulates pressure receptors throughout your body. This sends signals to your nervous system that trigger a cascade of calming effects. Think of it like this:

• Your heart rate slows down: Say goodbye to that racing heartbeat that keeps you up at night.

• Your breathing becomes deeper and more regular: Sweet relief from those shallow, anxious breaths.

• Your brain releases feel-good hormones: Hello, serotonin and dopamine! These neurotransmitters help you relax and feel happier.

• Your stress hormone levels drop: Cortisol, the "stress hormone," takes a backseat, allowing you to unwind.

Essentially, DPT helps shift your nervous system from "fight-or-flight" mode into "rest-and-digest" mode. It's like flipping a switch in your brain that tells your body it's time to chill out.

This is why weighted blankets are often used to help people with anxiety, autism, low blood pressure, sleep apnea, and sensory processing disorders.

The gentle pressure can help reduce feelings of overwhelm and promote a sense of calm and security. Weighted blankets help even if you don't have a specific condition; you can still benefit from the relaxing effects of DPT. 

The Therapeutic Benefits of Weighted Blankets

While weighted blankets are often touted for their sleep-enhancing powers, their benefits go way beyond just catching some Zs. Thanks to the magic of deep pressure touch, these blankets can provide relief for a whole range of conditions and concerns. Let's take a look:

 

• Anxiety Relief: Feeling stressed or anxious? A small to medium weighted blanket can feel like a warm embrace, helping to reduce those feelings of overwhelm and promote a sense of calm.

• Restless Legs Syndrome (RLS): If you have RLS, you know how frustrating that uncontrollable urge to move your legs can be, especially at night. The gentle but firm pressure from a weighted blanket can help ease those sensations and improve your sleep.

• Pain Relief: Dealing with chronic pain from conditions like fibromyalgia or arthritis? Some people find that the deep pressure touch from a weighted blanket can help reduce pain perception and promote relaxation.

• Sensory Processing Issues: For individuals with autism, ADHD, or sensory processing disorders, weighted blankets can provide a sense of grounding and security. The even pressure can help reduce sensory overload and promote a feeling of calmness.

• PTSD and Trauma: Weighted blankets can be a helpful tool for those dealing with PTSD or trauma. The feeling of being held and secure can help reduce anxiety and promote feelings of safety.

• Insomnia: Tossing and turning all night? A weighted blanket can help signal to your body that it's time to relax and sleep. The gentle pressure can promote the release of sleep-inducing hormones like melatonin.

• Alzheimer's Disease and Dementia: For individuals with Alzheimer's or dementia, weighted blankets can provide a sense of comfort and familiarity, which can help reduce agitation and improve sleep.

It's important to remember that while weighted blankets can offer many benefits, they're not a cure-all. If you have a specific health condition, it's always a good idea to talk to your doctor before using a weighted blanket.

How to Choose the Right Weighted Blanket

With so many options out there, how do you choose the right one for you? Don't worry. We've got you covered. Here's a breakdown of the critical factors to consider:

Weight: Not Too Heavy, Not Too Light, But Just Right

The general rule of thumb for adults is to choose a weighted blanket that's roughly 10% of your body weight. So, if you weigh 150 pounds, a 15-pound blanket would be a good starting point. But remember, this is just a guideline. Some people prefer a bit more weight, while others prefer something lighter.

 

Here's a quick cheat sheet:

• Children 👧: About 10% of the child’s body weight plus 1–2 pounds for comfort. For example, a 50-pound child would likely benefit from a 5–7 pound blanket. 

• Adults 👱🏻‍♀️: Around 10% of your body weight is a good starting point. If you weigh 150 pounds, go for a 15-pound blanket. Some adults may prefer a bit lighter (7–8%) or heavier (12%) depending on personal preference.

• Older Adults 🧑🏻‍🦳: For seniors, a slightly lighter blanket (around 7–8% of body weight) can offer comfort without restricting movement, which is often more comfortable for older adults. For example, if the person weighs 140 pounds, a 10–12 pound blanket may be ideal.

• Sharing a blanket 👩🏻‍❤️‍👨🏻? For couples with similar weights, a shared weighted blanket can work well at around 7.5% of the combined weight (e.g., around 27 lbs for 160 lbs and 200 lbs). If preferences or weights differ significantly, individual blankets are recommended for comfort.

 

⚠️ Attention:

 

If you're not sure, it's always better to start with a lighter blanket and see how it feels. You can always add an extra blanket on top if needed. Consult with a healthcare provider for personalized advice.

Size Matters: Finding the Right Fit

While it might be tempting to get the biggest, coziest blanket possible, size does matter when it comes to weighted blankets. Here's the deal:

 

• Personal Blanket: If the blanket is just for you, choose a size that covers your body without hanging off the bed too much. This will prevent the weight from shifting and pulling the blanket off during the night.

• Sharing or Larger Bed: If you're sharing or have a larger bed, you might want a bigger blanket. Just keep in mind that the weight will be distributed over a larger area so that it might feel less intense.

Measure your bed and compare it to the blanket's dimensions before you buy. This will help you visualize how the blanket will fit.

Seasonality: Choosing the Right One for Year-Round Comfort

Weighted blankets are cozy, but they can feel quite warm, especially in the summer. Here’s how to choose one that’ll keep you comfortable in every season:

Image Source: https://www.hawthornintl.com/fabric-guide

 

• Cooler Months ❄️: For fall and winter, opt for a fleece-covered weighted blanket to retain warmth. Or, choose a weighted heated blanket for adjustable warmth, muscle relaxation, and energy-efficient comfort on chilly nights.

• Warmer Months ☀️: Look for blankets made with cooling materials like cotton, bamboo, linen, or moisture-wicking fabrics. Some weighted blankets come with a cooling cover that keeps air circulating, helping you avoid overheating on hot nights.

• All-Season Options: If you want a blanket that works year-round, consider a dual-sided cover with a warm side for winter and a cool side for summer. These versatile blankets make it easy to adapt as temperatures change.

With these considerations in mind, you can select a weighted blanket that not only suits your weight and size preferences but also keeps you comfortable throughout the year!

Personal Needs and Preferences

Beyond weight and size, there are a few other things to consider when choosing a weighted blanket:

• Filling: Do you prefer the feel of glass beads, plastic pellets, or something else? Each filling has a slightly different feel and weight distribution.

• Fabric: Consider the texture and breathability of the fabric. Do you want something soft and cozy, or cool and crisp?

• Construction: Look for blankets with evenly distributed weight and secure stitching to prevent the filling from shifting.

• Washability: Check the care instructions to make sure the blanket is easy to clean.

 

Read online reviews and compare different brands before making your final decision.

By considering these factors and taking the time to find the perfect match, you'll be well on your way to experiencing the amazing benefits of a weighted blanket.

How to Use a Weighted Blanket Like a Pro

You've finally got your hands on that perfect weighted blanket. Now what? While it might seem straightforward (just lie under it, right?), there are a few tips and tricks to help you maximize the benefits and ensure a comfy experience.

 

• Start Slow and Steady: If you're new to weighted blankets, don't go full burrito right away. Start by using it for short periods, like 20-30 minutes, while watching TV or reading. Gradually increase the duration as you get used to the sensation.

• Placement is Key: For overall relaxation and stress relief, drape the blanket evenly over your body. If you're using it primarily for sleep, make sure it covers you from your shoulders to your feet.

• Avoid Bunching: Make sure the weight is distributed evenly, and the blanket isn't bunched up in one spot. This can create uncomfortable pressure points and defeat the purpose of the blanket.

• Temperature Control: Weighted blankets can trap heat, so adjust your room temperature or clothing accordingly. You might want to consider a lighter blanket or a breathable cover for warmer months.

• Mind Your Head: While some people enjoy the feeling of the blanket covering their head, others find it claustrophobic. Experiment to see what works best for you, but generally, it's best to keep your head uncovered.

• Listen to Your Body: If you experience any discomfort or pain, remove the blanket immediately. Remember, it's supposed to be relaxing, not a torture device.

If you're using the blanket for sleep, try incorporating it into your bedtime routine. Snuggle up under it while reading or listening to calming music to signal to your body that it's time to wind down.

By following these simple tips, you can ensure a comfortable and effective experience with your weighted blanket. So go ahead, get cozy, and enjoy the sweet embrace of deep pressure touch.

Weighted Blankets Safety

We understand that you're eager to experience the benefits of a weighted blanket every night. However, it's important to consider a few safety precautions. Here's what you need to know:

Can You Sleep with a Weighted Blanket Every Night?

Many people find that using a weighted blanket nightly helps them sleep better and feel more relaxed. However, it's important to listen to your body and adjust your usage if you experience any discomfort.

Is It Safe to Sleep Under a Weighted Blanket?

For most people, yes, it's perfectly safe to sleep under a weighted blanket. However, there are a few exceptions:

• People with respiratory conditions: If you have asthma, COPD, or other respiratory conditions, you may want to avoid using a weighted blanket, as it can make it harder to breathe.

• People with claustrophobia: If you're claustrophobic, a weighted blanket can feel suffocating and trigger anxiety.

• Children under 3: Young children may not have the strength or coordination to move a weighted blanket off if they become uncomfortable. It's best to avoid using them on children under this age.

Are Weighted Blankets Safe for Children, Dogs, or During Pregnancy?

• Children 👧: Weighted blankets can be a great sensory tool for children with autism, ADHD, or sensory processing disorders. However, it's important to choose a blanket that's appropriately sized and weighted for your child's age and size. Always supervise them while using a weighted blanket and allow them to remove it if they want to.

• Dogs 🐾: While some dogs enjoy the feeling of a weighted blanket, it's not recommended for them. Dogs can overheat easily, and a heavy blanket can make it difficult for them to regulate their temperature.

• Pregnancy 🤰: There's no evidence to suggest that weighted blankets are unsafe during pregnancy. However, it's important to listen to your body and adjust your usage if you experience any discomfort.

 

If you have any concerns about the safety of using a weighted blanket, it's always best to consult with your doctor or healthcare provider.

Caring for Your Weighted Blanket: Washing, Drying, and More

Weighted blankets can get dirty, especially if you use them regularly. But don't worry. With proper care, you can keep your blanket looking and feeling fresh for years to come.

Can You Wash a Weighted Blanket?

Yes, you can usually wash a weighted blanket, but there are a few things to keep in mind:

• Check the care label: Always follow the manufacturer's instructions for washing and drying.

• Delicate cycle: Use a gentle cycle and cold water to prevent the filling from shifting or breaking.

• Mild detergent: Use a mild, non-abrasive detergent to avoid damaging the fabric.

• Air dry: It's best to air dry your weighted blanket to avoid shrinking or damaging the filling.

How to Wash a Weighted Blanket with Glass Beads or Different Fillings?

• Glass beads: Wash your glass bead blanket on a delicate cycle with cold water and mild detergent. Air dry it flat or hang it up to dry.

• Plastic pellets: Wash your plastic pellet blanket on a delicate cycle with cold water and mild detergent. Air dry it flat or hang it up to dry.

• Sand: Sand-filled blankets are typically not machine washable. Hand wash them gently with cold water and mild detergent, then air dry.

Can You Put a Weighted Blanket in the Dryer?

It's generally not recommended to put a weighted blanket in the dryer. High heat can damage the filling and cause it to shift. If you need to dry your blanket faster, use a low heat setting or tumble it on a delicate cycle for a short period.

How to Clean Weighted Blanket Without Washing Machine?

If you don't have a washing machine, you can hand wash your weighted blanket. Fill a bathtub or large basin with cold water and mild detergent. Soak the blanket for 10-15 minutes, then gently wash it by hand. Rinse thoroughly with cold water and air dry.

Tips for Drying and Maintaining Your Weighted Blanket:

• Air dry: Always air dry your weighted blanket to prevent shrinking and damage.

• Avoid direct sunlight: Prolonged exposure to sunlight can fade the fabric and damage the filling.

• Store properly: When not in use, store your weighted blanket in a cool, dry place. Avoid folding it tightly, as this can damage the filling.

• Regular cleaning: Wash your weighted blanket every 2-4 weeks to keep it fresh and clean.

 

By following these simple care instructions, you can keep your weighted blanket looking and feeling its best for years to come. If your weighted blanket has a removable cover, you can wash it separately for easier cleaning.

Weighted Blanket Side Effects

While weighted blankets offer a world of benefits, it's important to be aware of the potential drawbacks and safety concerns before you jump on the bandwagon. Here are some potential side effects to consider:

• Breathing Difficulty: Weighted blankets can make it harder for some people to breathe, especially if they have respiratory issues like asthma, sleep apnea, or COPD. The extra weight can add pressure to the chest, making it uncomfortable.

• Circulation Issues: Those with circulation problems, especially in the extremities, may feel discomfort or tingling. People with blood circulation issues, such as diabetes or certain vascular conditions, should consult a doctor before using a weighted blanket.

• Overheating: Weighted blankets can trap heat, potentially causing overheating. This can be uncomfortable, especially for those who tend to sleep hot or live in warmer climates.

• Claustrophobia: Weighted blankets may feel restrictive, which can be uncomfortable for people with claustrophobia or anxiety related to enclosed spaces.

• Muscle or Joint Discomfort: The added weight can sometimes lead to muscle or joint discomfort, particularly if it’s not evenly distributed. People with joint pain or arthritis may need to choose a lighter weight.

• Potential Discomfort for Children and Elderly: Young children and elderly individuals should use a weighted blanket only with caution, as they might have difficulty moving it off if it becomes uncomfortable.

• People with limited mobility: If you have difficulty moving or changing positions, a weighted blanket might be difficult to manage.

If you’re considering a weighted blanket, start with a lighter option, and consult a healthcare provider if you have any underlying health conditions. 

DIY Time: How to Craft Your Own Weighted Blanket

Feeling crafty? Why not try your hand at making your own weighted blanket? It's a fun project that allows you to customize the size, weight, and fabric to perfectly suit your needs. Plus, it's a great way to save some money.

Materials You'll Need 🧺

• Fabric: Choose a durable fabric like cotton, fleece, or flannel. You'll need enough to make the top and bottom of your blanket.

• Weighted Filling: You can use plastic pellets, glass beads, or even dried beans or rice. If you prefer a more plush blanket, fiberfill can help add extra softness and comfort. Calculate the amount you'll need based on the desired weight of your blanket. 

• Sewing Machine: A sewing machine will make the process much easier, but you can also sew by hand if you're feeling ambitious.

• Thread: Choose a strong thread that matches your fabric.

• Measuring Tape and Scissors: Essential tools for any sewing project.

• Pins: To hold the fabric in place while sewing.

• Disappearing Ink Pen: Marks sections temporarily and guides for precision without lasting marks.

• Rotary Cutter and Mat (optional): Can make cutting the fabric easier.

• Iron (optional): Helps smooth fabric and create wrinkle-free, even seams before sewing.

Sewing Your Weighted Blanket 🪡

1. Prepare the Fabric

• Measure and cut your fabric to the desired size, leaving extra for seam allowances.
• Place the fabric's right sides together and sew along the two long sides and one short side, leaving the other short side open (this will be the top).
• Turn the fabric right side out, creating the blanket shape. Iron the edges if you want crisp, flat seams (optional).

2. Mark and Sew Vertical Lines

• Along the top and bottom of your blanket, measure and mark every X inches (e.g., 6 inches) using the disappearing ink pen.
• Draw a straight line along the entire length of the fabric where you’ll sew these lines.
• Begin sewing from the bottom of the blanket up towards the open top.
• Leave 2 inches unsewn at the top to create a clean finished edge.
• Repeat the process for each line until all vertical columns are sewn.

3. Mark Horizontal Lines

• Measure how tall you want each square (e.g., 6 inches) and mark these with the disappearing ink pen.
• Draw a line across the blanket at each interval.

4. Add Fillings

• For each square, measure and pour the appropriate amount of pellets into the pockets.
• Gently shake the blanket to ensure the pellets settle at the bottom.
• After filling each square with pellets, add a handful of fiberfil to make the blanket soft and plush (optional).

5. Finish Sewing Each Square

• Sew along the horizontal lines you marked, carefully securing the pellets in place.
• For the final row, fold over the rough edge (this creates a cleaner seam).

6. Final Touches

DIY Weighted Blanket

Source: Tasty Home Youtube

 

Making a weighted blanket requires some sewing skills and patience. But with a little effort, you can create a personalized blanket that provides the perfect amount of comfort and relaxation. ❤️

Not Feeling the Weight? Alternatives to Weighted Blankets

Weighted blankets aren't for everyone. Maybe you find them too hot, too restrictive, or maybe you're just looking for something a little different. Whatever the reason, there are plenty of other options that can provide similar benefits.

• Weighted Eye Masks: These smaller, lighter versions of weighted blankets provide gentle pressure to the eyes and surrounding areas. They can help block out light and promote relaxation, making them perfect for travel or naps.

 

• Weighted Stuffed Animals: These cuddly companions offer the comfort of a weighted blanket in a more huggable form. They're great for children and adults alike, and they can provide a sense of security and companionship.

 

• Weighted Lap Pads: If you don't want the full-body experience of a weighted blanket, a weighted lap pad might be a good option. They provide targeted pressure to your lap or legs, which can be helpful for anxiety, restless legs syndrome, or even just relaxing while working or watching TV. 

  Homlyns’ weighted lap pad uses graphene and flannel for quick, even heating, with 10 heat levels, timers, and overheat protection for safety.

  

• Weighted Heating Pads: This is a great option if you want the benefits of both weight and heat. Weighted heating pads can be used to soothe sore muscles, relieve menstrual cramps, or simply provide comforting warmth and pressure.

  Homlyns' weighted heating pad for shoulder, neck, and back features an ergonomic neck design and adjustable straps, ensuring a customizable fit for all body sizes.

 

• Compression Garments: Compression clothing, like leggings or shirts, provides gentle pressure to the body, similar to a weighted blanket. They can be helpful for anxiety, sensory processing issues, and even athletic recovery.

 

• Deep Pressure Massage: A massage therapist can provide deep pressure touch through various techniques, such as Swedish massage or deep tissue massage. This can be a great way to experience the benefits of DPT without having to invest in a weighted blanket.

 

• Yoga and Meditation: These practices can help calm the nervous system and promote relaxation, similar to the effects of a weighted blanket. Plus, they offer a host of other benefits for both physical and mental health.

 

Ultimately, the best alternative to a weighted blanket depends on your individual needs and preferences. Experiment with different options to find what works best for you. ✨

 

⭐️ Further Reading:

• The Science Behind Weighted Lap Pads: Do They Really Work
• Are Weighted Heating Pads Good? The Ultimate Guide
• Massage Before or After Workout: The Timing That Maximizes Results

Ready to Accept the Weight of a Weighted Blanket or Heating Pad?

We've covered everything from understanding how they work to choosing the perfect one for your needs. Hopefully, you're now feeling confident and informed enough to make the best decision for your sleep and well-being.

 

Here's a quick recap of the key takeaways:

• Weighted blankets use deep pressure touch to promote relaxation and reduce anxiety.

• They can benefit a variety of conditions, including insomnia, anxiety, and autism.

• Choose a blanket that's roughly 10% of your body weight.

• Always follow the care instructions to keep your blanket fresh and clean.

• Consider alternatives like weighted eye masks or lap pads if a full blanket isn't right for you.

 

Speaking of comfort and well-being, have you ever thought about how much your home environment contributes to your overall relaxation? At Homlyns, we believe that a cozy and comfortable home is essential for a good night's sleep and a happy life.

That's why we offer a range of high-quality home heating solutions designed to keep you warm and comfortable all year round. Because, sometimes even the best-weighted blanket needs a little help from a warm and cozy atmosphere.