A weighted blanket is a specialized piece of bedding designed to be significantly heavier than a standard comforter, typically weighing between 5 and 30 pounds. This weight is achieved by filling the blanket with materials like plastic pellets, glass beads, or sometimes grains. The primary function of this added mass is to provide a therapeutic experience for relaxation, sleep aid, and anxiety reduction.
The Sensation of Deep Pressure Touch
The most distinctive sensation of a weighted blanket is the feeling of even, gentle pressure distributed across the body. This continuous, firm contact is known as deep pressure stimulation (DPS) or deep pressure touch (DPT). Users often describe the feeling as comparable to receiving a firm, reassuring hug or being swaddled.
This sensory input helps shift the body from the sympathetic nervous system (“fight or flight”) to the parasympathetic nervous system (“rest and digest”). The physical pressure triggers a physiological change, lowering the heart rate and blood pressure for a calming effect. This process promotes security and “grounding,” helping to quiet a racing mind and reduce stress hormones like cortisol.
The body responds by increasing the production of mood-regulating hormones, including serotonin and dopamine. Serotonin contributes to feelings of well-being and is a precursor to melatonin, the sleep-regulating hormone. This neurochemical response translates the physical sensation of pressure into a mental state of relaxation and peacefulness.
How Weighted Blankets Affect Movement and Temperature
The pressure that creates the calming sensation also introduces resistance, making movement slightly more difficult than with a lightweight comforter. While the weight is not restrictive or suffocating, shifting positions requires a more deliberate effort. This reduced mobility contributes to a more still and settled sleep, though some users may initially perceive it as an inconvenience.
Weighted blankets retain more heat than traditional blankets due to their dense construction and filling materials. Dense layers of fabric and the fill, such as plastic pellets, limit airflow and trap body heat. People who naturally sleep warm may find this leads to overheating, particularly if the blanket is covered in non-breathable fabric like fleece.
Manufacturers mitigate heat retention by using breathable outer fabrics like cotton or bamboo, and by filling the blankets with cooler materials like micro glass beads. Since glass beads are denser than plastic pellets, fewer are needed for the same weight, resulting in a less bulky and potentially cooler design. Choosing a blanket with these cooling features helps maintain the pressure benefit without excessive warmth.
Initial Adjustment and Getting Used to the Weight
The initial experience of using a weighted blanket can vary. For some, the calming effect is felt almost immediately, providing comfort and security. However, others may find the weight initially overwhelming or uncomfortable, especially if they are highly sensitive to tactile input.
An adjustment period is recommended, as the body needs time to acclimate to the continuous pressure. Users can start by using the blanket for short periods, such as 15 to 30 minutes while relaxing, before attempting a full night’s sleep. This allows the nervous system to gradually recognize the weight as a comforting cue rather than a restriction.
The feeling often transitions from “heavy” to “comforting” within the first week of consistent use. If the full weight is too much initially, a strategy is to use the blanket only over the lower body for a few nights. While the initial adjustment may take one to two weeks, pronounced benefits, such as improved sleep quality, often become noticeable after three to four weeks.