Weighted blankets are therapeutic tools designed to deliver a gentle, consistent pressure across the body. This sensation mimics the feeling of a comforting hug or a swaddle, which the nervous system interprets as a signal of safety. The core mechanism is known as Deep Pressure Stimulation (DPS). This firm, evenly distributed pressure activates the parasympathetic nervous system, shifting the body out of its “fight-or-flight” state. This results in a decrease in the stress hormone cortisol and encourages the release of mood-regulating neurotransmitters like serotonin and melatonin. Weighted blankets harness this physiological response to promote relaxation, reduce anxiety, and support better rest.
The Standard Calculation for Weight
The most commonly accepted starting point for determining the appropriate weight for a weighted blanket is a simple percentage of the user’s body weight. This guideline suggests choosing a blanket that is approximately 10% of the individual’s total mass. For example, a person weighing 150 pounds should generally begin by trying a 15-pound blanket to achieve the intended therapeutic pressure. This calculation provides a baseline for the blanket to feel substantial enough to engage the nervous system without feeling restrictive.
The recommended weight is not an absolute rule, but a narrow range that typically falls between 5% and 12% of the user’s body weight. Since blankets are manufactured in standard weight increments, users may need to choose the closest available option, such as selecting a 20-pound blanket for a target weight of 18 pounds. Commercial weighted blankets are most often found in 5, 10, 15, 20, and 25-pound options. When selecting between two available weights, it is advisable to choose the slightly lighter option, especially for a first-time user.
Adjusting Weight for Individual Comfort
The 10% rule serves as a general formula, but the optimal weight can vary significantly based on a person’s individual sensory profile and specific needs. For some users, especially those with heightened sensory sensitivity or joint pain, the blanket may feel more comfortable if it is on the lighter end of the recommended range. A lighter option may prevent the pressure from feeling overwhelming or causing discomfort on sensitive areas of the body.
Conversely, individuals who experience high levels of anxiety, severe restlessness, or certain chronic pain conditions may find that a slightly heavier blanket is more effective. Some studies suggest that the increased pressure from a blanket heavier than the 10% rule can provide a stronger grounding sensation, which may be more effective for modulating the emotional perception of pain. Ultimately, the best weight is the one that provides a calming effect without making the user feel trapped or restricted, requiring personal trial and error to find the ideal fit.
Safety Considerations and User Limitations
The weight of the blanket is directly tied to safety, and certain populations should exercise caution or avoid using them entirely. Weighted blankets should never be used with infants or toddlers under the age of four. These young children lack the physical strength and motor skills to independently push the blanket off their face or body, posing a serious risk of suffocation or asphyxiation. The blanket’s weight can also restrict the normal expansion of a baby’s chest and abdomen, impairing their ability to breathe.
Adults with certain underlying health conditions should consult a physician before using a weighted blanket. Individuals with severe respiratory disorders, such as Chronic Obstructive Pulmonary Disease (COPD), severe sleep apnea, or asthma, may find that the pressure on their chest exacerbates breathing difficulties. The blanket’s weight can also be problematic for individuals with severe mobility issues, muscle weakness, or circulatory problems like advanced diabetic neuropathy. The fundamental safety requirement is that the user must be able to easily and independently remove the blanket without assistance.
Sizing and Blanket Dimensions
The physical dimensions of a weighted blanket are important because they affect how the pressure is distributed. Unlike traditional bedding, a weighted blanket is designed to fit the user’s body, not to drape over the entire bed. Ideally, the blanket should cover the body from the chin to the feet without a significant overhang on the sides.
If the blanket is too large and hangs over the edges of the bed, the weight inside the blanket will be pulled down by gravity, causing the fill to shift and reducing the even pressure on the user’s body. This uneven distribution diminishes the blanket’s therapeutic effect. Because the weight calculation is based on an individual’s mass, weighted blankets are generally intended for single-person use. Couples are advised to use two separate blankets to ensure each person receives the pressure tailored to their specific needs.