A weighted blanket is a therapeutic covering, typically filled with glass beads or plastic pellets, designed to apply gentle, evenly distributed pressure across the body. This concept originated within occupational therapy practice, where the pressure was used to help individuals, particularly children, manage sensory processing challenges and regulate their emotions. Due to their reported calming effects, these blankets have grown significantly in popularity among parents looking for non-pharmaceutical tools to address common issues like anxiety and sleep disturbances in their children. This article examines the current evidence surrounding the efficacy of weighted blankets and outlines the safety considerations for their use in pediatric populations.
The Deep Pressure Science of Weighted Blankets
The mechanism behind the calming effect of weighted blankets is known as Deep Pressure Touch Stimulation (DPTS). This sensation provides proprioceptive input to the nervous system. The pressure is thought to mimic a firm hug or a swaddle, creating a feeling of security and grounding.
Physiologically, this deep pressure encourages a shift in the body’s autonomic nervous system. It reduces activity in the sympathetic nervous system, which controls the “fight or flight” response. Simultaneously, the pressure activates the parasympathetic nervous system, which controls the “rest and digest” mode. This shift helps to slow the heart rate and steady breathing, preparing the body for a more relaxed state.
The sensation of deep pressure is also hypothesized to influence the production of specific neurochemicals. The input may encourage the release of serotonin, a neurotransmitter associated with mood regulation and well-being. Serotonin is a precursor to melatonin, the hormone that regulates the sleep-wake cycle. Some studies have indicated that weighted blankets can increase salivary melatonin levels, supporting the idea that they can enhance the body’s natural sleep-promoting mechanisms.
Applying Weighted Blankets: Target Conditions and Results
Weighted blankets are most frequently applied to children dealing with challenges such as general anxiety, insomnia, Autism Spectrum Disorder (ASD), and Attention Deficit Hyperactivity Disorder (ADHD). For children with anxiety, the deep pressure is often reported to provide a sense of containment and security that helps to reduce feelings of restlessness.
In children with ASD and sensory processing difficulties, the blankets are used to help manage sensory overload by providing regulating input. Parents of children with ADHD have also reported that the blankets aid in emotional regulation and can improve the ability to focus during seated tasks. These observed behavioral benefits often lead to improved family routines, such as preparing for sleep.
Despite the compelling anecdotal evidence and reported user satisfaction, the objective scientific findings on long-term effectiveness are mixed. When researchers use subjective measures, such as parent-reported sleep quality or anxiety levels, the results are often positive. However, when objective measures are used, such as actigraphy to track sleep onset latency or total sleep time, many large-scale clinical trials have found no significant differences between the weighted blanket and a regular blanket.
One study involving children with ASD and severe sleep problems, for instance, found no objective benefit regarding sleep duration or time to fall asleep. The available research suggests that while the blankets may not objectively lengthen sleep or shorten the time it takes to fall asleep, they often improve the experience of falling asleep and reduce self-reported stress. This difference between subjective feeling and objective data highlights the need for more studies to fully determine their clinical utility.
Crucial Safety and Weight Selection Protocols
The safety of a weighted blanket for a child depends entirely on its correct weight selection and proper usage. The generally accepted guideline for determining the blanket’s weight is to select one that is between 5 and 10% of the child’s total body weight. For example, a child who weighs 60 pounds should use a blanket weighing between three and six pounds to ensure the pressure is therapeutic and not restrictive.
A fundamental safety protocol is that the child must be able to remove the blanket independently without assistance. This requires a certain level of mobility and developmental maturity, which is why weighted blankets are not recommended for infants or toddlers, typically those under three or four years of age. The blanket should also never cover the child’s head or neck, and it should be placed loosely over the body.
Certain pre-existing conditions are contraindications for using a weighted blanket due to the potential for restricted breathing or circulation. Children with severe respiratory issues, such as sleep apnea or asthma, should not use weighted blankets. Other conditions that require caution or contraindicate use include:
- Cardiac or circulatory problems.
- Severe hypotonia (low muscle tone).
- Physical delay that limits the ability to maneuver the blanket.
- Developmental delay that limits the ability to maneuver the blanket.
Parents should always consult with a pediatrician or an occupational therapist before introducing a weighted blanket to a child, especially if there are existing health concerns.