A weighted blanket is a therapeutic tool that uses Deep Pressure Stimulation (DPS) to promote calm and relaxation. The consistent, gentle pressure mimics the sensation of being held or hugged, signaling safety to the nervous system. This deep touch pressure activates the parasympathetic nervous system, shifting the body away from the “fight or flight” stress response. The resulting physiological changes include a reduction in the stress hormone cortisol and an increase in feel-good neurotransmitters like serotonin. Understanding the practical application and safety guidelines is essential for incorporating this tool into a routine for managing stress, anxiety, or sleep disturbances.
Choosing the Correct Weight and Fit
The most important guideline for using a weighted blanket is selecting the appropriate weight. The standard recommendation, often called the “10% rule,” suggests the blanket should weigh approximately 10% of the user’s body weight. If a person is between sizes, choose the lighter option to ensure comfort and prevent the blanket from feeling restrictive. While the range of 5% to 12% is appropriate, some individuals may prefer a weight slightly heavier than 10%.
Weighted blankets are sized to cover the user’s body, not to drape over the sides of the mattress like a traditional comforter. If the blanket hangs over the edge, the weight can pull and shift, leading to uneven pressure distribution. The ideal blanket covers the body from the neck down to the feet, ensuring pressure is applied evenly across the torso and limbs.
Material choice also influences the experience, with the filler material determining the weight’s texture and distribution. Glass beads are fine and dense, offering a smoother, more uniform pressure, while plastic poly-pellets are larger and may feel slightly bulkier. The outer fabric affects temperature regulation; breathable materials like cotton are better for those who overheat, while minky or fleece fabrics offer a warmer experience.
Practical Application Techniques
Weighted blankets can be incorporated into a routine for both overnight sleep and short periods of focused calm during the day. For sleep, the blanket should replace or be layered over the existing comforter, covering the user from the shoulders down. While sleeping on one’s back allows for the most even pressure distribution, the blanket can still be used while sleeping on the side or stomach, provided the user can move freely underneath it.
For managing acute anxiety or panic, a shorter, more focused use is recommended. Sitting under the blanket while reading or resting for 20 to 30 minutes can help to harness the immediate calming effects of the pressure. The blanket can be draped across the lap, shoulders, or around the torso while sitting upright, mimicking a firm, sustained hug.
New users should start with short periods of use to acclimate to the added pressure. Begin with 5 to 10 minutes at a time and gradually increase the duration until using the blanket for an entire night feels comfortable. Users must always be able to remove the blanket without assistance, and it should never be wrapped tightly around the body in a way that restricts movement.
Safety Guidelines and Maintenance
Certain medical and physical conditions require consulting a healthcare provider or avoiding weighted blankets altogether. Individuals with respiratory issues, such as severe asthma or obstructive sleep apnea, should exercise caution, as the weight may feel restrictive and worsen their ability to breathe easily. People with poor circulation, thermoregulation problems, or conditions that limit mobility must also avoid use unless cleared by a doctor, as they may struggle to remove the blanket if they become too hot or uncomfortable.
The blanket must never be used on infants or young children who cannot independently move the weight or remove it from themselves. The user must be able to push the blanket off without any assistance, and it should never be placed over the head. The weighted blanket should be viewed as a voluntary intervention, and it must never be used as a restraint.
For maintenance, always check the manufacturer’s care tag, as cleaning instructions vary depending on the filler material. Many blankets are spot-clean only or have a removable cover that can be machine-washed, which helps to prolong the life of the weighted inner layer. Users should regularly inspect the seams and fabric for any tears or holes to prevent the internal filling material from leaking out, ensuring the longevity and safety of the product.