Weighted blankets have become a popular bedtime accessory, praised for their potential to reduce anxiety and help people sleep more soundly. But do they really work? Recent research offers a mixed picture.
How weighted blankets work
Weighted blankets are designed to provide deep pressure stimulation — a gentle, even pressure across the body. The blankets are filled with materials such as glass beads or chains to add weight.
That pressure is thought to activate the body’s parasympathetic nervous system, which helps us relax. It may also encourage the release of serotonin, a neurotransmitter that influences sleep and mood, while lowering the stress hormone cortisol.
On a psychological level, the sensation can create a feeling of comfort and security, which may explain why some people find them soothing.
What the research shows
So far, studies on weighted blankets have produced mixed results, especially when it comes to improving sleep.
In adults
A 2024 study published in BMC Psychiatry found that adults with insomnia who used weighted blankets for one month reported significantly better sleep quality than those using normal blankets. They also saw improvements in daytime sleepiness, stress, anxiety, fatigue and bodily pain.
Another randomized controlled study published in the Journal of Clinical Sleep Medicine found that weighted blankets reduced the severity of insomnia and improved daytime symptoms among adults with conditions such as depression, bipolar disorder, attention-deficit/hyperactivity disorder (ADHD), and generalized anxiety disorder.
A 2024 scoping review concluded that there is more evidence to support the overnight use of weighted blankets among adults compared with children. Among adults, there were reported improvements not only in sleep but also in mood, medication use and pain.
In children
The research is less clear. A 2024 study of children adopted from foster care found no evidence that weighted blankets improved sleep. The authors noted that children’s initial enthusiasm for the blankets could have suggested a potential placebo effect.
However, another study found that children with ADHD who used weighted blankets consistently for 16 weeks had fewer reported sleep problems than children who didn’t stick with the intervention.
A large randomized controlled study of children with autism spectrum disorder found no measurable improvements in sleep duration or onset, even though parents and children reported preferring the weighted blankets.
Are weighted blankets safe?
For most healthy adults, weighted blankets are considered safe when used properly. The main rule: they shouldn’t be too heavy. If you struggle to move the blanket or feel restricted, it’s too much weight.
People with certain medical conditions, such as respiratory issues, sleep apnea or poor circulation, should avoid them. Pregnant women and anyone who feels claustrophobic under pressure should also skip weighted blankets.
For children, it’s especially important to use a blanket made for their size and weight. It should be easy to remove, never cover a child’s face, and never be used without supervision. Always check with a pediatrician before introducing one.
For infants, weighted blankets are unsafe — period.
The American Academy of Pediatrics strongly warns against using weighted blankets, swaddles or sleepers for babies. These products pose a suffocation risk and should never be placed near a sleeping infant.
In 2024, major retailers including Amazon, Target and Babylist announced they would stop selling weighted infant sleep products following AAP recommendations.
The bottom line
Weighted blankets may help some adults sleep better, but they’re not a cure-all. The evidence for children is less convincing, and safety concerns mean they should never be used for babies.
If you’re curious, discuss with your physician if it’s worth trying one. Just make sure it’s the right weight and used safely. Weighted blankets may help with relaxation, but good sleep still depends on healthy habits and routines.
Medical review by Katherine Moawad, DO