If you’ve looked at new bedding lately, you might have spotted some blankets with labeled weights. These are often smaller than regular blankets, like throw blankets or perhaps twin-sized blankets. They’re often filled with glass beads, metal beads or plastic pellets. Some have a filling of natural grains. You might see weights like 10, 15 or 20 pounds.

But why are people using these weighted blankets? Do they offer any benefits? For some people, they may. You may be able to experience some weighted blanket benefits, such as less anxiety, easier sleep and greater comfort, if you try sleeping or relaxing with one. 

What may using a weighted blanket do for you?

A weighted blanket might help you sink, literally, into a state of comfort and relaxation. It can help you ease into sleep, stay asleep or even relax in your downtime. You might use a weighted blanket to:

• Ease your anxiety

If your anxiety keeps you up at night, the reassuring sensation of a weighted blanket may help you relax. As a result, you may feel more safe or secure.

• Help you ground yourself

Perhaps you feel stuck in your head sometimes, distracted by thoughts or feelings. Gentle pressure can help you reconnect to your physical presence.

• Assist you with sensory issues

You may enjoy the feeling of lying under a weighted blanket, especially if you have sensory sensitivities. You might prefer this type of blanket over a comforter or quilt.

• Help you sleep

Do you have trouble falling asleep or staying asleep? A weighted blanket may help. One study found that weighted blankets could improve sleep quality.

How do you choose a weighted blanket?

Your first step is to identify a comfortable weight. Some people who use weighted blankets suggest a rule of thumb: Divide your own weight in pounds by 10. If you weigh 150 pounds, for example, you may find a 15-pound blanket comfortable.

However, if you weigh 175 pounds and a 17-pound blanket isn’t available, you might find yourself choosing between 15 and 20. Choose a lighter weight for a blanket that feels more like a regular blanket, and a heavier weight for a blanket that provides more pressure.

If you’re looking for a large blanket to share with someone else, add both of your weights and divide by 10. A 30-pound blanket might suit two adults who weigh 140 and 160 pounds, for example.

Thinking about giving your teen a weighted blanket to help them sleep? You might follow the same rule of dividing their weight by 10, but do not exceed 10% of their weight. Do not let a child under 4 years old use a weighted blanket. Safety guidance is also necessary for adults or teens with conditions that affect breathing, circulation, or mobility.

Next, you can look for measurements that suit your body. Many blankets are 48 inches wide and 72 inches long, but other sizes are available. You can also choose fabrics and fillings that are comfortable. Fleece or faux fur can provide warmth, as can heat-conducting inner materials like metal. Linen, cotton or microfiber can help you stay cool, along with glass beads or plastic pellets.

If you want to change your blanket’s covering or appearance, you can find specially sized duvets through some online retailers.

Lightfully can help you care for your mental health

A weighted blanket might help, but it may not be all that you need. Here are some articles about self-care for a low mood or thought management for overthinking. If you’re experiencing symptoms of a mental health condition and you need more support than what outpatient therapy can provide, you can turn to Lightfully for treatment. We offer several levels of care for varying degrees of severity and needs for assistance.

Here are some mental health conditions that our licensed clinical therapists can help with:

• Anxiety disorders — Including generalized anxiety disorder, which is characterized by rumination and excessive worrying
• Mood disorders — Including major depressive disorder, which is characterized by sleep disturbances and insomnia
• Trauma-related disorders — Including post-traumatic stress disorder, which often involves nightmares and difficulty staying asleep
• Personality disorders — Including borderline personality disorder, where symptoms like emotional dysregulation and poor sleep are common

We also support people who may not have diagnoses at this point, but would like professional care to improve their mental health. You are always welcome to reach out to us.

Change is possible. When you’re ready to take the first step, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.