Last updated: October 2026
Weighted blankets may help some adults sleep better and feel calmer. In a Swedish trial of adults with insomnia and mental health conditions, a weighted blanket improved insomnia much more than a light blanket over 4 weeks. Choose one around 10% of your body weight. They aren’t suitable for babies, young children, or anyone who can’t easily lift it off.
Below: do weighted blankets work, what weight to choose, benefits for anxiety and sleep, who shouldn’t use one, how to choose, and gift tips.
Do weighted blankets work?
The evidence is promising but limited. In a 2020 Swedish trial, 120 adults with insomnia alongside conditions such as depression, anxiety or ADHD used either a heavy chain blanket or a light one for 4 weeks. 42% of those with the weighted blanket had their insomnia severity halve or better, compared with about 4% with the light blanket. They also reported less daytime tiredness and anxiety. More research is needed in people without these conditions, but many people simply find the gentle pressure comforting.
What weight should I get?
Most makers suggest about 10% of your body weight. If you’re between sizes, go lighter.
| Your weight | Blanket weight |
|---|---|
| 50 to 60kg (8 to 9.5 stone) | 5 to 6kg |
| 60 to 75kg (9.5 to 12 stone) | 6 to 7kg |
| 75 to 90kg (12 to 14 stone) | 8 to 9kg |
| 90kg and over (14 stone and over) | 9 to 11kg |
Weighted blankets for anxiety
The steady, even pressure feels like a firm hug, which many people find calming when their mind is racing. It’s a comfort tool, not a treatment. Use it alongside things that are proven to help, such as regular exercise, slow breathing and talking therapies. See anxiety at night, grounding techniques and anxiety symptoms.
How to choose a weighted blanket
| Check | What to look for |
|---|---|
| Weight | About 10% of body weight |
| Size | Covers your body, not the whole bed. Weight should rest on you, not hang off the sides |
| Filling | Glass beads are quieter and smaller than plastic pellets. Chain and knitted styles are cooler |
| Cover | A removable, washable cover. Cotton or bamboo if you run hot |
| Stitching | Small, even pockets so the filling doesn’t shift |
Buying one as a present? See gifts for anxiety and sleep gifts.
Who shouldn’t use one
- Babies and young children: never use a weighted blanket with a baby. For older children, speak to a health professional first.
- Anyone who can’t easily lift it off themselves.
- People with breathing problems, sleep apnoea, or heart or circulation problems, unless their doctor agrees.
- Pregnancy: check with your midwife first.
- If you overheat at night, choose a lighter, breathable style.
Getting the most from it
- Start with 20 to 30 minutes on the sofa before using it all night.
- Pair it with a wind-down routine: dim lights, no screens, a warm drink. See how to sleep better.
- Keep the bedroom cool, as the blanket adds warmth.
Many people make a warm drink part of their wind-down. Magnesium contributes to normal psychological function. Our Magnesium Glycinate Sleep Complex is a berry bedtime drink, and our Reishi Mushroom Adaptogenic Complex is a cosy hot chocolate. See best tea for sleep.
FAQs
Do weighted blankets actually work?
Some evidence suggests they can help. A Swedish trial found a weighted blanket improved insomnia much more than a light blanket in adults with mental health conditions.
How heavy should a weighted blanket be?
About 10% of your body weight. If you’re between sizes, choose the lighter one.
Are weighted blankets good for anxiety?
Many people find the pressure calming. They’re a comfort tool, not a treatment, so use them alongside proven approaches.
Can you sleep with a weighted blanket every night?
Yes, if you’re a healthy adult and can easily lift it off. Start with short sessions first.
Are weighted blankets safe for children?
Never use one with a baby. For older children, speak to a health professional before using one.
Sources
- Ekholm B et al (2020). A randomized controlled study of weighted chain blankets for insomnia in psychiatric disorders. Journal of Clinical Sleep Medicine.
- NHS. Insomnia.
- NHS Every Mind Matters. How to fall asleep faster and sleep better.
This guide is general information, not medical advice. Evopure makes the Magnesium Glycinate Sleep Complex and Reishi Mushroom Adaptogenic Complex. We don’t sell weighted blankets.
