A weighted blanket is a specialized piece of bedding designed to deliver deep pressure stimulation, a therapeutic technique that replicates the sensation of being held or hugged. This gentle, evenly distributed pressure works to calm the nervous system, which can help reduce feelings of stress and promote relaxation. The purposeful weight is intended to support a more restful sleep cycle by encouraging the body to feel secure and grounded. Choosing the right weighted blanket requires careful consideration of several factors, including the proper weight calculation, the materials used for filling and fabric, and the overall construction quality.
Determining the Ideal Weight
The single most important factor in selecting a weighted blanket is determining the appropriate weight for the user. A general guideline, often referred to as the “10% rule,” suggests the blanket should weigh approximately 10% of the user’s body weight. For example, an adult weighing 150 pounds would typically start with a blanket weighing between 15 and 17 pounds. This formula aims to provide enough deep pressure touch to feel calming without causing the user to feel restricted.
The range of acceptable weights can vary slightly, with some users preferring blankets that are 5% to 12% of their body weight, depending on personal comfort. Users new to weighted blankets might prefer to start at the lower end of the recommended range to ease into the sensation. For children, the 10% rule should be approached with caution, and it is generally recommended to consult a physician and err on the side of a lighter blanket for safety.
Fillers and Fabric Types
The internal materials, or fillers, provide the necessary weight and significantly influence the blanket’s texture and noise level. The two most common fillers are glass microbeads and plastic poly-pellets.
Glass Microbeads
Glass beads are tiny, smooth, and denser than plastic pellets, meaning less volume is required to achieve the same total weight. This results in a thinner, quieter blanket with a smoother texture and more uniform weight distribution. Glass beads are often preferred by hot sleepers because they are naturally cooler and less bulky.
Plastic Poly-Pellets
Plastic poly-pellets are larger, resembling small plastic pieces, and they are generally a more budget-friendly option. Because they are lighter per volume, blankets filled with poly-pellets tend to be thicker and may produce a slight rustling sound when the blanket is moved. Plastic pellets can trap more heat due to their plastic composition.
The outer fabric of the blanket is the primary factor in temperature regulation. Warming fabrics like fleece, flannel, or minky trap body heat, making them suitable for colder environments. Conversely, cooling fabrics are breathable and moisture-wicking. These cooling materials allow for greater airflow and help maintain a comfortable temperature by drawing perspiration away from the body. Common cooling fabrics include:
- Cotton
- Bamboo
- Rayon
- Tencel
Size, Construction, and Quality
The size of a weighted blanket is generally intended to cover the user’s body, not to drape over the sides of the bed like a traditional comforter. This focused sizing helps to keep the weight concentrated directly on the user for maximum therapeutic effect. Weighted blankets are available in standard dimensions like twin, queen, and king, but users should focus on how the blanket’s width covers their body rather than matching the blanket size to the mattress size. The effectiveness of the blanket over time relies heavily on the quality of its construction.
A crucial design element is the use of small, evenly stitched pockets or compartments throughout the blanket. These internal divisions prevent the filler material, whether beads or pellets, from shifting or pooling to one side, which would compromise the even distribution of pressure. Compartments are typically kept small, often between four and six inches. Many weighted blankets utilize a two-part system consisting of a weighted inner insert and a removable outer duvet cover. The cover attachment method, which can involve interior ties or a full zipper system, is important for preventing the weighted insert from bunching up inside the cover during use.
Care and Maintenance
Proper care is necessary for preserving the integrity and longevity of a weighted blanket. The presence of a removable duvet cover simplifies cleaning significantly, as the cover can be washed frequently and separately. Weighted blanket inserts made with glass beads or poly-pellets are often machine-washable, but users must always check the manufacturer’s care label first. Blankets over 20 or 25 pounds should generally be taken to a commercial laundromat, as their heavy weight can potentially damage a standard home washing machine. When machine washing is permitted, a gentle cycle with cold water and a mild detergent is recommended. Hot water should be avoided because it can damage poly-pellets and may cause certain fabrics to shrink.