Do Weighted Blankets Help with Anxiety?

Over the last few years, weighted blankets have become increasingly popular for encouraging deep sleep and reducing anxiety. You may be wondering if the hype is real.

Today, you’ll learn the science behind weighted blankets and what the research says about whether they actually work to address anxiety.

A weighted blanket is just a heavy blanket. It’s filled with glass beads or plastic pellets to make them weigh 5-30 pounds; most recommend that the blanket is 10% of your body weight.

How is a weighted blanket supposed to work?

Deep pressure stimulation, using approaches like massage, weighted blankets, and weighted clothing, is reputed to help people feel calm and content. The idea is that the extra pressure stimulates the parasympathetic nervous system and modulates the autonomic nervous system. For example, occupational therapists commonly use deep pressure therapy (i.e. via massage), particularly with children with Autism Spectrum Disorder.

Advocates say that weighted blankets provide deep pressure stimulation to relax the nervous system. However, the evidence to support this theory is relatively limited. More on that next.

Is there any science to support the idea that weighted blankets help with anxiety or sleep challenges?

Some claim that weighted blankets reduce anxiety, insomnia, and other sleep dysregulation, particularly for children and adults with autism spectrum disorders, and ADHD. However, the scientific literature is relatively sparse, and current studies are small.

The reality is that it’s just too early to draw conclusions about the efficacy of weighted blankets. That said, there’s more evidence to support that weighted blankets help with anxiety than with insomnia or sleep disruptions for kids with ASD and ADHD.

Here’s an overview of some recent research:

• A 2020 systemic review found that there was some evidence that weighted blankets reduce anxiety, but not enough to say that impacts insomnia.
• While children and parents reported liking the weighted blanket, there was no evidence to suggest that it had a significant effect on sleep in ASD children. That said, there are no adverse impacts of weighted blankets, so if you like them, feel free to keep using one!

“While many claims are made about the effectiveness of weighted blankets in reducing anxiety, insomnia, and other sleep dysregulation, particularly for children and adults with Autism Spectrum Disorders, and ADHD, the scientific literature is relatively sparse. Current studies are small and have many limitations. However, there’s no evidence that weighted blankets are harmful, and many parents and children use them and find them helpful.”

— Dr. Helen Egger, Co-Founder of Little Otter

Are there any safety issues to be aware of?

Again, there’s not enough research showing that weighted blankets make a difference, but there’s also no research showing they do any harm. If you find a weighted blanket to be effective and calming, keep using one!

There are people who shouldn’t use weighted blankets:

• Children under two years old, children with breathing issues, children with epilepsy, and children with claustrophobia.
• Adults experiencing chronic respiratory issues, circulatory issues, low blood pressure, claustrophobia, asthma, and type 2 diabetes.

In addition, the pellets and beads can be a choking hazard for children if there’s a tear. Also, weighted blankets can be difficult to wash. A weighted blanket is heavy; a wet weighted blanket is extremely so!

While there’s not enough evidence to support claims that weighted blankets can help with anxiety, insomnia, or sleep interruptions, some do report that it makes them feel better. If you find a weighted blanket helps you feel calm and relaxed, keep using it. There’s no indication that they do any harm.

If your family is navigating ADHD, anxiety, or sleep challenges, Little Otter is here to help.

We’re a comprehensive platform for wellness and mental health, supporting the whole family with everything from tools in daily life to personalized online mental healthcare for kids 0-14. Our app offers child therapy, child psychiatry, couples counseling, and parenting support. Or, explore the complete collection of products designed to promote family mental and emotional health in the Little Otter Shop.

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