Attention-deficit/hyperactivity disorder (ADHD) is a neurodevelopmental condition characterized by persistent patterns of inattention and/or hyperactivity-impulsivity. Individuals with ADHD often experience challenges in regulating attention, controlling impulses, and managing restlessness. Weighted blankets, a tool traditionally used in occupational therapy, are a popular non-pharmacological method for sensory integration. This exploration investigates the scientific principles and current evidence connecting weighted blankets to the management of ADHD.
The Science of Deep Pressure Stimulation
Weighted blankets operate on the principle of Deep Pressure Stimulation (DPS), involving firm, gentle pressure distributed evenly across the body. This firm touch provides proprioceptive input to the central nervous system, signaling safety. The stimulation helps the body transition away from the sympathetic nervous system’s “fight-or-flight” response by activating the parasympathetic nervous system.
This shift encourages a calming response throughout the body. The pressure influences neurochemistry by promoting the release of certain neurotransmitters. DPS is associated with increased levels of serotonin and dopamine. Simultaneously, the calming effect counteracts the stress hormone cortisol, reducing anxiety and hyperarousal. This modulation provides the scientific rationale for using weighted blankets for self-regulation.
Addressing Common ADHD Symptoms
Weighted blankets mitigate symptoms stemming from sensory dysregulation common in ADHD. One targeted symptom is physical restlessness or hyperactivity, often experienced as an internal need to fidget or move. The blanket provides a grounding sensation that acts as a gentle external boundary, helping suppress the urge for constant motion.
The deep pressure also addresses sensory overload. Individuals with ADHD often find complex environments overwhelming. The consistent, firm input helps organize and modulate sensory information, allowing the nervous system to filter out excessive stimuli.
The calming effect of DPS improves emotional regulation and reduces anxiety. By lowering the body’s stress response, the blanket can temper the intensity of emotional outbursts and internal distress, promoting a sense of security and stillness.
Clinical Findings and Research Limitations
Current scientific literature offers mixed but promising evidence regarding weighted blankets for ADHD-related issues, particularly concerning sleep. Randomized controlled trials show that weighted blankets can significantly improve total sleep time and sleep efficiency in children with ADHD. Improvements are also suggested in sleep onset latency and reduced wakefulness after sleep onset, contributing to more restorative rest.
Beyond sleep, studies on individuals with ADHD and co-occurring anxiety report reduced anxiety symptoms and improved daytime activity levels. Many users report subjective benefits, including greater relaxation and increased ability to self-regulate emotions. However, objective clinical data proving sustained improvement in core ADHD symptoms like inattention remains limited or inconclusive.
The overall body of research is constrained by small sample sizes and a lack of standardized application protocols. The powerful placebo effect associated with a comfort item makes it difficult to isolate the true therapeutic benefit. More large-scale randomized controlled trials are needed for definitive objective support.
Safe Use and Weight Guidelines
For safe and effective use, the guideline is to choose a blanket that is approximately 5% to 10% of the user’s body weight. This range ensures the pressure is therapeutic without being restrictive or unsafe. The weight of the blanket cover should also be factored in.
A fundamental safety measure is ensuring the user can easily remove the blanket independently. Weighted blankets should never be used as a restraint or on any person lacking the physical or cognitive ability to move the blanket off themselves. Contraindications include respiratory issues, circulatory problems, and conditions affecting thermoregulation.
For hygiene, most weighted blankets can be machine washed on a cool cycle, following manufacturer instructions. Tumble drying or ironing is typically not recommended, as heat can damage the weighted pellets or beads. Consulting with a healthcare provider or occupational therapist is recommended before use.