Weighted Blankets: Do They Work, What Weight to Get and Are They Safe? (UK)

Do weighted blankets work?

For some people, probably a little. The idea is “deep pressure”: firm, even weight, a bit like a long hug. The best-known trial, from Sweden’s Karolinska Institutet in 2020, gave 120 adults with insomnia alongside depression, bipolar disorder, generalised anxiety disorder or ADHD either a weighted chain blanket (8kg, or 6kg if that felt too heavy) or a light one for 4 weeks. In the weighted group, 59% saw their insomnia score halve or better, against 5% with the light blanket, and 42% reached remission, against 4%. They also reported less daytime tiredness and anxiety.

Other studies are more mixed:

The honest summary: a weighted blanket may help some people feel calmer at bedtime, but most studies are small and people know which blanket they have. For long-term sleep problems, the NHS says insomnia usually gets better by changing your sleep habits, and some people are offered cognitive behavioural therapy (CBT); our insomnia guide explains both.

Building a calmer wind-down

A blanket works best as one part of an evening routine, and many people pair it with a warm drink. Magnesium contributes to normal psychological function. Our Magnesium Glycinate Sleep Complex is a berry bedtime drink with magnesium bisglycinate and citrate, glycine and L-theanine. Our Sleep CBD Oil combines broad spectrum CBD with passion flower and a terpene blend, and our Reishi Mushroom Adaptogenic Complex is a cosy reishi hot chocolate (the cacao contains a little natural caffeine).

What weight weighted blanket should I get?

Most makers suggest about 10% of your body weight. If you’re between sizes, go lighter. The 10% figure is a manufacturers’ rule of thumb, not something trials have tested against other weights: the Swedish trial used 8kg or 6kg for adults of all sizes. What matters most is that it feels comfortable and you can easily push it off.

Is 7kg too heavy? For someone of about 65 to 75kg (10 to 12 stone), 7kg is close to 10%. If you’re lighter or new to weighted blankets, 5 or 6kg is an easier start. This chart is for adults only.

Weighted blankets for anxiety, ADHD and autism

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.

Two 2024 reviews of small trials in people with mental health conditions found a small to moderate drop in anxiety scores, but called for better studies. Under the blanket, try 4-7-8 breathing or progressive muscle relaxation, or see how to stop overthinking. If anxiety affects daily life, speak to your GP or refer yourself to NHS talking therapies.

ADHD and autism: adults with ADHD were part of the Swedish trial. In children, a Swedish trial found small gains in sleep time with ADHD, while a UK trial in autistic children found no difference in how long or how fast they slept, although families liked the blanket. For a child, talk to their GP or occupational therapist first. For adults, see ADHD and sleep.

How to choose a weighted blanket

Are weighted blankets too hot?

They can be. Fleece and minky covers trap heat; chunky knitted and chain styles let air through, so they suit warm sleepers. Keep the bedroom cool; see the best temperature for sleep.

Weighted blanket vs duvet

Most people use one over a thin duvet or sheet, or instead of the duvet in warmer months. In a shared bed, choose a single size that covers just you.

Building a calmer bedtime routine? Our guide to the best CBD oil for sleep in the UK explains how people add CBD to their evening wind-down.

How to wash a weighted blanket

• Check the care label: instructions vary by filling and fabric.
• Wash the removable cover often; the inner needs it much less.
• Check your machine’s maximum load. If it’s too heavy, use a launderette or spot clean.
• Gentle cycle, mild detergent, then shake it so the filling spreads evenly as it dries.

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.

For babies, the NHS advises only lightweight blankets or a baby sleeping bag, and the Lullaby Trust lists thick, heavy bedding among things to avoid. Some NHS children’s services don’t recommend weighted blankets as therapy because evidence is limited. Where a child does use one, Somerset NHS Foundation Trust’s guidance says not overnight, always supervised, able to get free on their own, and head and neck uncovered.

iStop if you feel short of breath, too hot or uncomfortable, and check with your GP first if you have a long-term health condition or take medicines that make you drowsy.

Is a weighted blanket a good Christmas gift?

It can be, for an adult who likes the idea. Go by their rough weight (lighter if unsure), pick a breathable cover for warm sleepers, and include a gift receipt. For more ideas, see gifts for someone who can’t sleep, calming gifts for anxiety and wellness gifts.

Getting the most from it

• Start with 20 to 30 minutes on the sofa before using it all night.
• Give it a week or two to get used to the weight; the trials judged results after 2 to 4 weeks.
• Pair it with a wind-down routine: dim lights, no screens, a warm drink. See how to sleep better and our bedtime routine for adults.
• Keep the bedroom cool, as the blanket adds warmth.

Darker evenings since the clocks went back? See how to protect your sleep after the clocks change. For evidence-rated options, see natural sleep aids, magnesium for sleep and the best tea for sleep.

Related guides

• Want warmth rather than weight? See electric blanket vs hot water bottle vs heated throw.
• Not sure whether you have a breathing problem at night? See how to know if you have sleep apnoea.
• Building a bigger gift? A weighted blanket turns a self-care hamper into a luxury one.
• If you wake at every sound, start with the bedroom fixes in our light sleeper guide.