Weighted blankets are a therapeutic tool designed to provide deep pressure stimulation, which can promote a sense of calm and security for many users. This gentle, evenly distributed weight mimics the feeling of a firm hug, activating the body’s parasympathetic nervous system. Activation of this “rest and digest” mode can help slow the heart rate, reduce the stress hormone cortisol, and encourage the production of mood-regulating chemicals like serotonin and melatonin. Selecting the correct blanket involves careful consideration of weight, size, materials, and safety to ensure the product is both effective and comfortable.
Calculating the Optimal Blanket Weight
The weight of the blanket is the most significant factor determining its therapeutic benefit and must be matched to the user’s body weight. The widely accepted standard for adults is the “10% rule,” which suggests choosing a blanket that is approximately 10% of the user’s body weight. This range typically falls between 5% and 12% of the user’s weight, allowing for personal preference.
A blanket that is too light will not provide enough deep touch pressure to effectively engage the nervous system and achieve the desired calming response. Conversely, a blanket that is too heavy can feel restrictive, making it difficult to move comfortably during the night, and may be unsafe for certain individuals. For example, a person weighing 180 pounds should typically select a blanket weighing 18 pounds, though a 15-pound or 20-pound option might be suitable depending on their tolerance.
When the user’s body weight falls between standard blanket sizes, choosing the next heaviest option is often acceptable, provided the user is comfortable with the slight increase in weight. If a blanket is intended to be shared by two adults, it is advisable to use two separate, smaller blankets calculated according to each person’s individual weight. This ensures both users receive the correct pressure, as a shared blanket based on combined or average weight rarely provides optimal therapeutic benefit for both individuals.
Matching Size and Dimensions to the User
Unlike traditional comforters, a weighted blanket is intended to cover the user’s body specifically, not the entire surface of the bed. The size selection should focus on the user’s dimensions and sleeping style, rather than the mattress size. The goal is to concentrate the weight directly on the body to provide consistent pressure.
Choosing a blanket that is too large, such as a Queen size for a single user, often results in the edges hanging significantly over the sides of the bed. When the blanket drapes over the edge, the weight distribution shifts, causing the blanket to pull itself off the bed during the night. Manufacturers often offer sizes like ‘Throw’ or ‘Individual’ that correspond more closely to the size of a person rather than standard bedding dimensions.
A blanket that closely matches the user’s body size ensures that the internal filling remains centered and evenly distributed across the torso and limbs. This focused pressure maintains the calming effect throughout the sleep cycle. The correct dimensions allow the blanket to conform to the body like a cocoon without creating a leverage point that causes it to slip.
Understanding Materials and Construction Quality
The internal filling and external fabric significantly affect the blanket’s feel, temperature regulation, and longevity. The two most common types of filler material are plastic poly-pellets and micro glass beads. Glass beads are denser than poly-pellets, meaning less volume is required to achieve the same weight, resulting in a thinner, less bulky blanket.
Glass beads are generally quieter when the user shifts position and are often considered a premium option, though they come at a higher cost. Plastic poly-pellets are more budget-friendly and provide a thicker feel, but they can be slightly noisier and may trap more heat. Temperature regulation is also influenced by the cover material; cotton and bamboo are popular for cooling, while minky or fleece covers offer greater warmth.
Construction quality is important for maintaining even weight distribution over time. High-quality weighted blankets feature small, quilted compartments or baffles that are securely stitched. These sections prevent the filler material from shifting or pooling to one side, which would negate the deep pressure stimulation effect. Durable stitching on these pockets indicates a well-made blanket designed for long-term use.
Essential Safety and Usage Guidelines
A weighted blanket is a voluntary intervention and should never be used as a method of restraint. Users must be able to easily remove the blanket unassisted at any time. Therefore, weighted blankets are not suitable for infants or toddlers under the age of two, or for any child who weighs less than 50 pounds, due to the risk of entrapment or suffocation.
Certain medical conditions require consultation with a healthcare provider before use, as the added pressure may present a risk. Contraindications include:
- Severe respiratory conditions such as COPD or sleep apnea.
- Cardiac or circulatory problems.
- Conditions involving extreme hypotonia or weakness.
The blanket should also never be used to cover the face or head, and users must be monitored to ensure they are not overheating.
Users who tend to sleep hot should select a blanket with a cooling, breathable cover material. The blanket should be cleaned according to the manufacturer’s instructions, as the weight of the filling can damage washing machines or the blanket’s internal stitching if not handled properly.