The 20-second answer
How heavy?
No more than 10% of body weight
For a child?
Lighter, with an adult nearby
Get hot at night?
A chunky knit or cooling cover
In short: choose a weighted blanket that is no more than about 10% of the person’s body weight, big enough to cover the body rather than the bed, and easy for them to lift off on their own. For children, NHS therapy teams advise using it to wind down, with an adult nearby, and taking it off once they are asleep.
Which is which
What kinds of weighted blanket are there?
Quilted bead blanket
Small pockets of glass beads spread the weight evenly. The classic kind.
- Even weight
- Many sizes and weights
- Can feel warm
- Needs a washable cover
Good for: Bedtime, reading, the sofa
Chunky knit blanket
Thick knitted loops that are weighted by the yarn itself. Air flows through the gaps.
- Cooler
- No beads to shift
- Heavier to wash
- Loops can catch fingers
Good for: People who get hot, summer
Weighted lap pad
A small weighted pad that rests on the lap or shoulders. Easy to carry.
- Easy to take out
- Works at a desk or in the car
- Covers a small area
Good for: School, travel, homework, waiting rooms
Read more: how deep pressure feels calming
Firm, even pressure on the body is sometimes called deep pressure. Many people describe it as feeling held, like a firm hug, and find it helps their body settle before sleep.
The research is mixed. One well-known study found weighted blankets did not help autistic children fall asleep faster or sleep longer, but the children and their parents still preferred them. A study of adults with insomnia and conditions including ADHD found they slept better. So it is worth trying, but it is not a cure, and it is fine if it is not for you.
How heavy
How heavy should a weighted blanket be?
Find the person’s weight, then look along the line. Numbers are rounded.
These are upper limits: about 10% of body weight. If you are between sizes, choose the lighter one. Lighter is often better for children.
Read more: size matters as much as weight
Choose a blanket that covers the body, not the whole bed. If it hangs over the sides, the weight pulls it off in the night.
A heavier blanket is not a better blanket. Too much weight can feel trapping rather than calming, and it makes it harder to move. Start lighter and see how it feels for a week.
Safety
Is a weighted blanket safe to use?
Four checks before you start. If any answer is no, follow the note underneath it.
Is the person older than a toddler?
Stop. Weighted blankets are not safe for babies or toddlers.
Can they lift it off and get out from under it on their own?
Stop. Only use a blanket they can remove themselves.
Is their breathing, heart, circulation and temperature control healthy?
Ask a GP or occupational therapist before trying one.
For a child: will an adult be nearby, and take it off once they are asleep?
Use it for winding down only, not overnight.
Always
Keep the head and face uncovered. Stop straight away if someone feels too hot, finds it hard to breathe or seems distressed.
When to use it
When can a weighted blanket help?
Winding down
Twenty minutes under it before lights out can help the body settle.
On the sofa
Reading, watching TV or resting after a busy day.
Homework
A lap pad on the knees can help some people sit and focus.
Travelling
A lap pad in the car or on a train. Never on a baby or while driving.
After overload
Quiet time under firm pressure can help after a hard day.
What to look for
What should I look for when buying?
The weight label
Clear, honest weight in kilograms. Pick by the chart above.
Size
Covers the body, not the bed. Smaller sizes for children.
Small pockets
Small stitched squares stop the beads sliding to one end.
Washable cover
A removable cover you can put in the washing machine.
Cool fabric
Cotton, bamboo or a knit if you get hot at night.
Start small
Try 15 to 20 minutes at first, then build up if it feels good.
Let them choose
The person using it decides if it feels nice. It should never be used to keep someone still.
Check with a professional
An occupational therapist can advise, especially for children or complex needs.
Questions
Common questions
Can children sleep under a weighted blanket all night?
NHS children’s therapy teams advise against it. Use it to wind down with an adult nearby, and take it off once the child is asleep.
Do weighted blankets help with ADHD or autism?
Some people find them calming and sleep better, and some do not notice a difference. Research is mixed, so think of it as something to try rather than a treatment.
What if I am between two weights?
Choose the lighter one. The 10% figure is an upper limit, not a target.
How do I wash a weighted blanket?
Most have a removable cover you can machine wash. The inner weighted part is often too heavy for a home machine, so check the label and spot clean it instead.
Are weighted blankets too hot in summer?
They can be. Chunky knits, bamboo or cotton covers, or a lighter lap pad are cooler options.