How Does a Weighted Blanket Help with Anxiety

Do you suffer from anxiety? Have you ever heard of weighted blankets as a possible solution to your worries? How does a weighted blanket help with anxiety? It may appear an odd notion, yet many attest to the advantages these blankets can bring. Weighted blankets are designed to be calming and soothing when used properly – so if you’re looking for ways to reduce stress or just relax in general, this could be something worth exploring. In this blog post, we’ll explore what exactly is involved in using these special blankets and whether or not does a weighted blanket really help with anxiety. We’ll also investigate how to use these special blankets optimally, as well as investigating other potential solutions if a weighted blanket isn’t the right fit for you.

Table of Contents:

Weighted Blankets: What are they?

Weighted blankets are a type of therapeutic blanket designed to provide comfort and relaxation. They’re filled with plastic pellets or glass beads, which give them their weight. The blanket’s weight is dispersed evenly over your body, creating a gentle, soothing pressure that can facilitate restfulness and alleviate stress.

Weighted blankets have been used for centuries as part of various forms of therapy, such as deep touch pressure therapy (DTP). DTP is based on the idea that physical contact has calming effects on our bodies and minds. Weighted blankets provide this kind of physical contact in an easy-to-use form.

Weighted blankets can come in a range of weights, from 5 to 30 pounds, though the most popular is usually 20 lbs. It’s essential to opt for the proper weight; if it is too heavy, you may not find it agreeable, but should it be excessively light, then its calming and reassuring effects won’t be realized.

Folded weighted blankets stacked on bed

Weighted blankets provide a multitude of advantages, such as improved sleep quality, decreased stress levels, augmented focus and concentration while engaging in activities like studying or working, alleviation from sensory processing issues including autism spectrum disorder (ASD), reduction of ADHD/ADD symptoms, enhanced mood regulation due to the serotonin release triggered by the compression provided by weighted blankets, and diminished feelings of anxiety or depression. Moreover, research indicates that weighted blankets may also help mitigate chronic pain conditions, for example, fibromyalgia.

Key Takeaway: Weighted blankets can be beneficial for calming anxiety, boosting sleep quality and other health benefits; however, it is essential to select the correct size and weight for your body type as well as heed manufacturer instructions when caring for them.

Benefits of Weighted Blankets

Weighted blankets are becoming increasingly popular for those looking to manage their anxiety symptoms. Weighted blankets can give a sense of comfort and assurance, which may be particularly beneficial when struggling with psychological issues or tension. Weighted blankets work by providing deep pressure stimulation, which helps relax the body and mind. Occupational therapists have long employed this form of treatment to assist individuals with sensory processing issues such as autism and ADHD.

The comforting pressure of a weighted blanket may lead to better sleep, reduced muscle tension, lowered cortisol levels (the hormone related to stress), raised serotonin production (a neurotransmitter that helps balance mood) and an overall sensation of serenity. People who use weighted blankets report feeling calmer after sleeping under them due to the comforting sensation they provide from the weight evenly distributed across their bodies.

In addition to these physical benefits, there are also psychological advantages associated with using a weighted blanket as well. Research has demonstrated that this type of treatment may be beneficial in diminishing depression and anxiety while concurrently improving one’s self-esteem and assurance for those afflicted with mental health issues such as PTSD or panic disorder. The deep pressure provided by the blanket creates a calming effect on the nervous system, which can help reduce feelings of fear or worry while promoting positive thoughts instead.

Weighted Blanket left on the bed

Using a weighted blanket is beneficial not only for adults but children too. It’s especially useful for kids who struggle with hyperactivity or difficulty focusing during school hours since it provides them with an outlet to calm down without having to resort to medication or other methods that may be less effective over time. Not only does it help improve concentration, but it also encourages better sleep habits, so they wake up feeling refreshed rather than exhausted each morning.

When selecting a weighted blanket, ensure that it is appropriate for your size and weight – usually 10%-15% heavier than what you weigh – so as to gain the most from its therapeutic effects without risking injury due to excessive pressure on certain areas of your body, such as joints or muscles. If possible, opt for organic materials like cotton since synthetic fabrics may cause irritation if worn directly against the skin over extended periods.

For those who don’t want to use traditional weighted blankets, there are several alternatives available, including compression vests, lap pads, neck wraps, stuffed animals and bean bag chairs. Each item offers similar benefits but should still be chosen based on individual needs and preferences. For example, some people might find more relief in wearing a vest, while others prefer cuddling up with a stuffed animal. Ultimately whatever works best is what matters most.

Weighted blankets may offer potential advantages to those experiencing anxiousness, so it’s worth exploring if this kind of item is suitable for you. Here are some ideas to assist in maximizing the advantages of a weighted blanket for those experiencing anxiety.

Key Takeaway: Weighted blankets can provide deep pressure stimulation to help reduce stress and anxiety, while also improving sleep quality, muscle tension and serotonin production. Alternatives such as compression vests or stuffed animals are available for those who prefer them.

Tips for Using a Weighted Blanket

They’re filled with tiny plastic beads or glass pellets, which provide gentle pressure on the body that can be calming. But how do you use one of these blankets for maximum effect? Here are some tips:

1. Choose the right size blanket

Weighted blankets come in different sizes, so it’s important to choose one that fits your body properly. If it’s too diminutive, you won’t experience the entire benefit of its heft; if it’s overly expansive, it could be discomfiting or even perilous should you roll onto it during slumber.

2. Start slowly

When using a weighted blanket for the first time, start by lying down with just part of your body covered by the blanket (for example, only your legs). This will give you an idea of what kind of pressure is comfortable for you before covering yourself completely with the blanket.

3. Use other relaxation techniques

To get the maximum benefit from a weighted blanket, combine its use with other relaxation techniques, such as deep breathing exercises or mindfulness meditation practice. Doing this will help create an environment where your mind and body can truly relax and de-stress more quickly than when using either technique alone.

4. Experiment with temperature

A warm bath or shower before bedtime can also make relaxing easier while using a weighted blanket – experiment to find out what works best for you. Some people may prefer cooler temperatures while others might find warmth more soothing – try both options until you find what works best for your needs.

A weighted blanket can be an effective tool for reducing stress, but it is essential to ensure that the size and weight of the covering are suitable for your physique. Now let’s explore some alternatives that may help provide relief from anxiety.

Key Takeaway: Weighted blankets can be used to help reduce stress and anxiety, but it’s important to choose the right size, start slowly with use, combine it with other relaxation techniques such as deep breathing or mindfulness meditation practice, experiment with temperature for maximum benefit and listen to calming music.

Alternatives to Weighted Blankets

Though weighted blankets may offer some relief, there are numerous other ways to ease stress and secure more restful slumber.

Deep Breathing Exercises

Deep breathing exercises are an easy and effective way to reduce stress levels in the body. Taking slow, deep breaths helps activate the parasympathetic nervous system, which is responsible for calming down your body when it’s feeling anxious or overwhelmed. Sit in a relaxed position, close your eyes and draw in deep breaths through the nose, slowly exhaling out of the mouth. You should feel yourself slowly relaxing more with each breath you take.


Yoga is a great way to reduce stress levels in the body, combining physical movement with mindful breathing techniques. There are various yoga poses that can be used depending on what type of relief you need from anxiety or insomnia, such as forward folds, which stretch out tight muscles and promote relaxation or a child’s pose, which creates a sense of security while calming both mind and body.


Silhouette of man meditating

Meditating offers a potent means of alleviating stress, urging one to become cognizant of their feelings, ideas, moods and physical sensations without censure. It allows for the release of any negative energy that may have been held onto throughout daily life activities. Moreover, meditation can bolster our resistance to future episodes of distress or depression by teaching us how to remain mindful during trying times instead of being swamped with our own apprehensions about what might occur if we don’t act presently.

These alternatives provide an excellent opportunity for those who cannot use weighted blankets due to allergies or skin sensitivities or simply prefer not using them at all. They still want something that will help them relax their bodies and minds naturally without having any side effects like medications might have if taken over time regularly. These options become even more appealing when looking into ways one can manage their mental health holistically without relying solely on pharmaceuticals alone.

Key Takeaway: Takeaways: By incorporating deep breathing exercises, yoga and meditation into your daily routine, you can naturally reduce stress levels in the body without relying solely on weighted blankets or medications.

FAQs in Relation to How Does a Weighted Blanket Help With Anxiety

How long does it take for a weighted blanket to help anxiety?

Research has shown that weighted blankets can help with anxiety in as little as 10 minutes. The deep pressure stimulation provided by the blanket helps to activate the body’s natural relaxation response, calming the mind and reducing stress levels. This can result in an upsurge of emotion, better sleep quality and lessened levels of anxiousness. Weighted blankets are an effective tool for managing symptoms of anxiety in both adults and children alike.

Is it OK to sleep with a weighted blanket every night?

It is generally considered safe to sleep with a weighted blanket every night. It is essential to make sure the blanket’s weight suits your body size and that you are comfortable with it before sleeping every night. If you experience any unease or difficulty in respiration while utilizing a weighted blanket, cease use right away and consult your doctor. Utilizing caution and care, a weighted blanket can be an effective tool for enhancing sleep quality and reducing stress.

Do weighted blankets really work for anxiety?

Yes, weighted blankets can be effective in reducing anxiety. Studies have revealed that the profound tension incited by a weighted blanket can help to abate cortisol levels and augment serotonin creation, both of which are correlated with lessened stress and improved temper. Additionally, the feeling of being “held” or “hugged” by a weighted blanket can provide comfort and relaxation for those suffering from anxiety.

How heavy should a weighted blanket be for anxiety?

Weighted blankets for anxiety should be 10-12% of your body weight. For example, if you weigh 150 lbs., the blanket should weigh between 15 and 18 lbs. It is essential to pick a covering that isn’t excessively heavy or too light, as this can have an unfavourable outcome on your uneasiness levels. Additionally, it’s best to opt for a breathable fabric like cotton or bamboo to ensure comfort and temperature regulation while using the weighted blanket.


Weighted blankets can be a great tool for those who suffer from anxiety. They offer solace and can aid in diminishing pressure levels, enabling you to unwind and get a more restful night’s sleep. Although not a universal solution, it may be worth pondering if seeking out an alternative approach to handling your anxiousness is the right path for you. Ultimately, the question of “does a weighted blanket help with anxiety” is one that only you can answer – but hopefully this guide has given you some insight into how these blankets work and whether or not they could be beneficial for you.

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