Weighted blankets are covers filled with materials like glass beads or plastic pellets that provide an even distribution of weight across the body. This application of gentle, consistent pressure is known as Deep Pressure Stimulation (DPS). DPS engages the parasympathetic nervous system, promoting a calming and grounding effect that can help reduce anxiety. To ensure the blanket is effective and safe, the weight must be carefully selected.
The 10% Rule
The primary guideline for selecting an adult weighted blanket is the “10% rule,” which states the blanket should weigh approximately 10% of the user’s total body weight. This percentage is the optimal balance, providing enough pressure to elicit a therapeutic effect without causing discomfort or restriction. For example, an individual weighing 150 pounds should aim for a 15-pound blanket.
Manufacturers often suggest adding one to two pounds to the 10% calculation for adults seeking a more intense pressure sensation. A 200-pound person might choose a 22-pound blanket to maximize the soothing, “hugged” feeling. Since weighted blankets are typically sold in five-pound increments (e.g., 10, 15, 20 pounds), it is necessary to round your calculated weight to the nearest available option.
If your calculated weight falls between two available blanket weights, experts recommend choosing the lighter option, especially for first-time users. For instance, if a person weighs 165 pounds, the 10% rule suggests 16.5 pounds; it is safer to select a 15-pound blanket rather than rounding up to a 20-pound one. Starting with a lighter weight allows the user to acclimate to the pressure and confirm the sensation is comforting rather than restrictive.
Modifying Weight for Age and Individual Needs
While the 10% rule serves as a reliable starting point for adults, the calculation requires modification for specific populations, particularly children. For younger users, the standard 10% can be too heavy, and a safer starting point is often 5% to 8% of the child’s body weight. It is advised to add no more than one pound to the calculation for a child to prioritize safety and ensure they can easily move beneath the cover.
Weighted blankets are not recommended for any child under the age of three. Professional guidance from a pediatrician or occupational therapist is advised before introducing the blanket. It is crucial that the child possesses the physical strength and cognitive ability to remove the blanket unassisted.
Personal preference is a significant factor that may lead to adjustments outside the standard formula. Individuals with high sensory input needs or severe anxiety may find that a weight closer to 12% of their body weight provides superior relief. Conversely, those sensitive to pressure or new to the experience may prefer a lighter blanket, closer to 7% or 8% of their body weight.
Body size beyond scale weight can also play a role in weight selection. Taller individuals may find that a blanket calculated for their weight feels lighter because the pressure is distributed over a larger surface area. Petite individuals or side sleepers might prefer a lighter blanket, as a standard weight may feel too concentrated or restrictive.
Safety Signals and Contraindications
Choosing a weighted blanket that is too heavy can quickly counteract the intended therapeutic effects and introduce safety risks. An overly heavy blanket may cause the user to feel trapped or restricted, which can increase anxiety rather than alleviate it. Signs that the blanket’s weight is excessive include difficulty shifting position, a feeling of being crushed, or excessive overheating.
The most serious safety concern is the potential for restricted breathing, particularly if the blanket makes movement difficult. If a blanket is so heavy that you cannot comfortably remove it, it poses a serious hazard. Weighted blankets must never be used as physical restraint.
Certain medical conditions represent absolute contraindications for weighted blanket use, regardless of the weight calculation. Individuals with severe respiratory issues, such as sleep apnea or chronic obstructive pulmonary disease, should not use a weighted blanket without a doctor’s approval. The added pressure on the chest can compromise breathing function.
Other conditions that make weighted blankets unsafe include circulatory problems, severe claustrophobia, or any condition involving extreme weakness or limited mobility (such as severe hypotonia or paralysis). Anyone who cannot independently manipulate or remove the blanket, including infants and toddlers, should never use one. Always consult a healthcare professional if you have underlying medical concerns before introducing a weighted blanket.