What Is a Weighted Blanket?
Weighted blankets are exactly what they sound like — blankets filled with glass beads or tiny pellets that make them heavier than your average duvet. The added weight provides deep, even pressure across the body, which can create a sense of calm and security.
It’s similar to the soothing feeling of a firm hug or a comforting hand on your shoulder — and that’s no accident. The gentle pressure activates your parasympathetic nervous system, helping your body relax and slow down after a stressful day.
If you’ve ever wished for the cosy calm of a hug without needing another human around, a weighted blanket might be your dream come true. These clever blankets are filled with glass beads or pellets to create gentle, even pressure across your body. Think of it as a comfort upgrade, part science, part snuggle.
Silentnight Wellbeing Weighted Blanket – 6.8kg, Grey
Evenly distributed weight for deep pressure comfort – ideal for anxiety, insomnia and sensory calming.
View on Amazon →How Weighted Blankets Help Calm the Mind
Research shows that deep pressure stimulation can help reduce levels of cortisol (the stress hormone) and promote the release of serotonin and melatonin, which support better mood and sleep.
A 2020 study published in the Journal of Clinical Sleep Medicine found that adults with insomnia who used a weighted blanket reported significantly reduced anxiety and better sleep quality. (PubMed Source)
The NHS also notes that sensory tools, including weighted blankets, can help people with autism or ADHD manage sensory overload and anxiety. (NHS Sensory Processing Advice)
In simple terms, the steady pressure helps your body feel safe, grounded, and able to switch off.
Many people find that a well-weighted blanket helps lower physical tension and calm an overactive nervous system. If you’re curious to try one, this Silentnight weighted blanket is a popular option for anxiety and sleep.
Brentfords Weighted Blanket 8kg for Adults
Evenly distributed weight for deep pressure comfort – ideal for anxiety, insomnia and sensory calming.
View on Amazon →The Science of Deep Pressure Therapy
Weighted blankets work through something called Deep Pressure Touch (DPT) — the same principle used in occupational therapy and certain trauma regulation techniques.
DPT has been shown to:
Decrease nervous system arousal (your “fight or flight” mode)
Increase oxytocin, the bonding and calming hormone
Help regulate heart rate and breathing
So when you snuggle under one, your body’s stress response actually starts to slow down.
If you tend to sleep warm or find heavy blankets uncomfortable in summer, a cooling weighted blanket can offer the same calming pressure without the heat. Many people like the YnM cooling style because it’s breathable and available in different weights.
Weighted Blankets for Anxiety and ADHD
Many of my clients who experience anxiety, restlessness, or racing thoughts describe feeling “held together” when using a weighted blanket.
For those with ADHD or sensory processing sensitivity, the blanket’s pressure can help anchor the body — reducing the constant background buzz that often leads to overwhelm.
Therapist’s View:
In my practice, I’ve seen clients who struggle with anxiety or trauma-related sleep issues use weighted blankets as part of their self-soothing toolkit. They’re not a cure-all, but they can be a gentle, non-invasive way to help regulate your nervous system — especially when paired with grounding or breathing techniques learned in therapy.
Weighted Blankets and Trauma Recovery
If you’ve experienced trauma, weighted blankets can help with body awareness and self-regulation. They’re sometimes used alongside therapies like EMDR or somatic techniques to support safety and grounding.
However, everyone’s response is unique. Some people find the pressure comforting, while others may find it overwhelming.
If you have trauma history or PTSD, it’s always worth discussing sensory tools like this with your therapist before trying them.
Choosing the Right Weighted Blanket
When picking one, consider these key factors:
Weight: Aim for around 8–12% of your body weight. For most adults, a 6–8 kg blanket is comfortable.
Material: Look for breathable cotton covers to avoid overheating.
Care: Always check if it’s machine washable or has a removable cover.
Size: Choose a blanket that fits your body, not your bed. (It shouldn’t hang over the edges.)
If a full blanket feels too warm or too heavy, a smaller weighted lap pad can offer the same grounding pressure while you’re sitting, working, or relaxing. Many people find it helpful for calming anxiety during the day.
Weighted Blankets for Children
Weighted blankets can also benefit children who struggle with sleep, anxiety, or sensory sensitivity — but they must always be used safely.
Follow the manufacturer’s guidelines and consult a healthcare professional before using one for a child.
For safety, children under 3 years old or under 20 kg should not use a weighted blanket.
More NHS advice here: NHS Sleep Advice for Children.
For children who struggle with restlessness or bedtime anxiety, a kids’ weighted blanket can provide gentle deep pressure that helps their body settle. These are much lighter than adult versions and designed with child-safe stitching.
Are There Any Risks or Downsides?
Weighted blankets are generally safe for adults and older children, but:
They may feel restrictive for people with claustrophobia, asthma, or circulatory issues.
Always make sure you can remove the blanket easily on your own.
Don’t use one that’s so heavy you feel trapped or overheated.
If you’re unsure, talk to your GP or therapist first.
Summary: Small Weight, Big Comfort
Weighted blankets aren’t just trendy — they’re rooted in evidence-based principles of deep pressure and sensory regulation.
They can:
Calm anxiety and racing thoughts
Support deeper, more restful sleep
Provide comfort for ADHD, trauma, and sensory overload
When used thoughtfully, they can become a soothing part of your nightly wind-down routine or a self-soothing strategy for anxious moments.
Disclaimer
This article is for informational purposes only and does not replace personalised medical or psychological advice.
If you experience severe anxiety, trauma symptoms, or sleep issues, please seek support from a qualified professional.
