Learn · from Tide
Do weighted blankets actually work?
What the research says, who tends to like them, and how to choose the right weight.
Weighted blankets are heavier than a normal blanket — filled with glass beads, fibre or sewn-in chains — and spread a gentle, even pressure over your body. They've become hugely popular. So do they work?
What the research says
- A 2020 systematic review of eight studies found weighted blankets may be useful for reducing anxiety, but there wasn't enough evidence to say they help insomnia.
- A 2024 review and meta-analysis of studies in people with psychiatric conditions found the blankets reduced anxiety symptoms compared with a placebo blanket.
- A 2024 scoping review of overnight use found more evidence in adults than children, with improvements reported in sleep, mood and pain — though the studies are still few and mixed in quality.
Our honest read: they're not a treatment for insomnia, but plenty of people find the pressure calming and cosy, and the evidence for helping people feel less anxious is reasonably encouraging. If a racing mind is what keeps you up, one may be worth a try.
How to choose
- Weight: the common rule of thumb is about 10% of your body weight.
- Australian summers: weighted blankets trap heat. Look for a breathable or cooling cover, or save it for cooler months.
- Size: it should cover your body, not hang off the bed — the weight pulls it to the floor.
- Cover: a removable, washable cover makes life much easier.
Who shouldn't use one
Manufacturers commonly warn against weighted blankets for babies and young children, and for anyone who couldn't easily lift it off themselves. If you have a breathing, circulation or other medical condition, check with your GP first.
Sources
- Weighted blanket use: a systematic review (Am J Occup Ther, 2020)
- Weighted blankets in psychiatric disorders: systematic review and meta-analysis (J Psychiatr Res, 2024)
- Weighted blankets as a sleep intervention: a scoping review (Am J Occup Ther, 2024)
Some links are affiliate links: Slow Tide may earn a commission. Weighted blankets are comfort products, not medical treatments.
General information only, not medical advice. If poor sleep is ongoing, talk to your GP.