Weighted Blankets can Help Put You to Sleep and May Even Help Anxiety and ADHD

If you have anxiety, chronic pain, osteoarthritis, or trouble falling asleep at night, then there is some research to indicate that weighted blankets could help you. This is the current research and what you need to know about weighted blankets.

The Potential Benefits of Weighted Blankets

Weighted blankets are special blankets that weigh between five and 30 pounds. Their purpose is to mimic something called deep pressure stimulation. (1) This is a therapeutic technique that involves gentle squeezing, hugs, or holding that relaxes the nervous system. It is used for adults and children who have anxiety or trouble calming themselves enough to relax and go to sleep. While this can be done manually, it can also be done using massage tools or other items to apply pressure, including weighted blankets. (2) In fact, according to Dr. Cristina Cusin, “[They are] one of the sensory tools commonly used in psychiatric units. Patients who are in distress may choose different types of sensory activities — holding a cold object, smelling particular aromas, manipulating dough, building objects, doing arts and crafts — to try to calm down.” (11)

Who Benefits From Weighted Blankets

Some research has been done to show how weighted blankets may benefit people with symptoms related to a variety of conditions. The research is not 100% conclusive and more needs to be done. That being said, the evidence for particular conditions is as follows.

1. Anxiety

One of the top conditions people use weighted blankets for is anxiety. Deep pressure stimulation has shown to help with autonomic arousal. This is what often causes many of the symptoms of anxiety, like an increased heart rate which leads to feelings of panic. The research found that for some people, a weighted blanket can help achieve similar results and reduce anxiety. This effect was made stronger if the participants are also lying down while using the blanket. (3, 4)

2. Insomnia and Sleep Disorders

A crossover study from 2014 found that both children with autism and their parents found that weighted blankets helped with sleep problems. (5) Another study on those with ADHD also found similar results with blankets. The research suggests that there could be a general benefit for those who suffer from difficulty sleeping. (6)

3. Chronic Pain

Light, medium, and deep pressure massages have shown to be beneficial in reducing chronic pain. Weighted blankets apply gentle but constant pressure on the entire body. They may be beneficial in helping to reduce pain for chronic pain sufferers. (7)

4. ADHD

A study done on ADHD and weighted vests showed that the vests helped participants pay better attention. It also helped them decrease their hyperactive movements. The vests help ADHD patients sit still and stay on task. Blankets may have similar benefits, especially when it comes to sleeping, which we already mentioned above. (8)

5. Symptoms Related to Autism

Again, the blankets’ main use here is as a sleep aid and sleep disturbances are often associated with autism. While a 2014 study using weighted blankets found little improvement in sleep scores, the children and parents did find they like sleeping with weighted blankets better than without. (5) At this time there is no conclusive evidence that weighted blankets help with symptoms related to autism, however, the blankets are a low-risk option for those who want to try them.

6. During Medical Procedures

A few studies have found that when used during wisdom teeth and molar extraction procedures, weighted blankets help to calm the patients down. The patients reported less anxiety overall, again with the blanket helping to decrease some of the autonomic arousal symptoms that cause anxiety. (9, 10)

Should You Use a Weighted Blanket? Risks and Side Effects.

Generally speaking, weighted blankets can be used with minimal risk to otherwise healthy people. However, according to Harvard Health Publishing, there are a handful of conditions where people should check with their doctors before using (11). These include:

• sleep apnea
• certain other sleep disorders
• respiratory problems or other chronic medical conditions.

The Bottom Line

According to a 2020 Review on weighted blankets, “Evidence-based research on the effectiveness of weighted blankets in reducing anxiety and insomnia is sparse. More research is needed to define guidelines for the use of weighted blankets in clinical practice and to investigate the underlying mechanism of action” (3) This seems to be the general consensus for most ailments the blankets are claimed to help with. However, there are likely few risks to trying one.

If you struggle with anxiety and sleeping at night, you can consider giving the blankets a try. You may or may not find that they are useful for you, but be realistic when trying them for the first time — your mileage may vary. Be aware, however, that they do not come cheaply: They can range from $100 to $250. If they do help you sleep better at night and manage your chronic conditions, however, then really, they can be priceless.

Keep Reading: This School Banned iPads, Went Back to Regular Textbooks—But What Does the Science Say?

Disclaimer: This information is not intended to be a substitute for professional medical advice, diagnosis or treatment and is for information only. Always seek the advice of your physician or another qualified health provider with any questions about your medical condition and/or current medication. Do not disregard professional medical advice or delay seeking advice or treatment because of something you have read here.