Evaluating the Effectiveness of Weighted Blankets for Anxiety Relief

Weighted blankets, often promoted as a natural remedy for anxiety and sleep disturbances, have gained popularity in recent years. These heavy throws, filled with materials like glass beads or plastic pellets, are designed to provide deep pressure stimulation—a sensation similar to being gently hugged or held. Usually weighing between two to 13 kilograms, many experts suggest selecting a blanket that is approximately 10% of your body weight to maximize comfort and potential benefits.

Occupational therapists have used weighted blankets since the 1970s primarily to assist children with autism and individuals with sensory processing challenges. Although available commercially since the 1990s, their use remained largely within specialized communities. Recently, brands have marketed weighted blankets to the general population, claiming they can reduce stress, improve sleep, and ease anxiety, leading to their recognition as a wellness trend.

The science behind these claims is nuanced. Some studies indicate promising results: for instance, a study involving 120 psychiatric outpatients showed that weighted blankets could improve insomnia symptoms over a four-week period in individuals with mental health conditions such as depression, bipolar disorder, anxiety, and ADHD, suggesting they are a safe and effective intervention for those with diagnosed disorders. Smaller studies have also reported rapid reductions in anxiety levels, with some adults experiencing lower anxiety even after just five minutes of use.

However, these positive findings predominantly focus on individuals with existing mental health diagnoses. When it comes to healthy individuals without clinical conditions, the evidence becomes less convincing. Systematic reviews and research analyses reveal that benefits for the general population are difficult to substantiate. Many studies do not meet rigorous scientific standards, and the overall quality of evidence remains weak.

While weighted blankets may be helpful for some individuals with sleep and anxiety disorders, their effectiveness for casual users remains uncertain. They might benefit shift workers or professionals like healthcare workers and pilots who seek faster sleep onset during irregular schedules. Importantly, the placebo effect may also contribute to perceived improvements—if a person feels calmer or sleeps better, this can be beneficial regardless of the underlying mechanism.

Safety considerations are essential. Weighted blankets are not suitable for vulnerable populations, including young children, or individuals with certain health conditions like diabetes, asthma, sleep apnea, COPD, circulation issues, high blood pressure, or claustrophobia. Those with underlying conditions should consult their healthcare provider before use.

In conclusion, weighted blankets are a low-risk tool that may serve as a complementary aid alongside good sleep hygiene and healthy routines. While they are unlikely to be a miracle cure for anxiety, their comforting pressure can promote relaxation and better sleep for some users. The key is managing expectations and understanding that their benefits vary from person to person. Ultimately, whether they work depends on individual response, and their high cost should be weighed against the degree of relief they provide.

Source: https://medicalxpress.com/news/2025-09-weighted-blankets-anxiety-evidence.html