The popularity of weighted blankets has grown exponentially, but what does science actually say about their benefits? Here's what research reveals about this therapeutic sleep accessory.

The Science Behind Weighted Blankets

Weighted blankets work through a therapeutic technique called Deep Touch Pressure (DTP). This gentle, even pressure stimulates the parasympathetic nervous system, which promotes relaxation. The mechanism is similar to swaddling in infants or the effectiveness of weighted vests in therapeutic settings.

Research on Sleep Quality

Multiple studies show that weighted blankets can improve sleep quality, particularly for individuals with anxiety and insomnia. A 2020 study published in the Journal of Clinical Sleep Medicine found that weighted blankets improved sleep onset latency and sleep efficiency in adults with insomnia.

Anxiety and Stress Reduction

Research indicates weighted blankets may reduce anxiety symptoms. The deep pressure activates the release of serotonin and dopamine, neurotransmitters associated with mood improvement and relaxation. Participants in studies reported feeling calmer and more relaxed with weighted blanket use.

Benefits for Specific Populations

Weighted blankets show particular promise for individuals with ADHD, autism spectrum disorder, and anxiety disorders. Many occupational therapists recommend them as a non-pharmacological intervention for sleep and anxiety issues.

Important Considerations

While generally safe, weighted blankets may not be suitable for everyone. People with certain respiratory conditions or circulation issues should consult healthcare providers first. Children should use appropriately-sized blankets. Individual responses vary, and what works for one person may not work for another.

The Bottom Line

Scientific evidence supports the use of weighted blankets for improving sleep and reducing anxiety in many people. They represent a safe, non-medicinal option for sleep improvement, though results are individual and they're not a replacement for professional medical treatment when needed.