Can a Weighted Blanket Be Too Heavy?

It’s hard to miss weighted blankets these days. They’re everywhere. While they may look like a simple blanket, these heavy blankets have some science (and heft) behind them. They feel like a gentle hug from your shoulders down to your toes. But why would you want one? And would people who sleep hot or have claustrophobia enjoy one?

Before you commit to a weighted blanket, and they can be pricey, we’ll go over the basics, including how to choose the correct weight for your body type.

In summary, a weighted blanket can be too heavy. If it exceeds around 10% of your body weight, it may cause discomfort, restrict movement, and disrupt sleep rather than improve it. Always choose a weight that feels soothing—not overwhelming.

What is a weighted blanket, and what do they do?

Weighted blankets look like an average blanket. It’s not until you pick it up that you realize you’re dealing with something a little different. They come in various weights ranging from 5 to 30 pounds. Most weighted blankets are available in the following weights (in pounds):

• 5
• 7
• 10
• 12
• 15
• 17
• 20
• 22
• 25
• 30

Don’t worry—the weight doesn’t hit your body all in one spot. It’s spread evenly across the blanket so that when you lie underneath it, your whole body feels light compression. That compression is what makes weighted blankets so beneficial for sleep.

These heavy blankets provide what’s called deep pressure stimulation, also called deep touch pressure. Your body has a “fight or flight” mode that’s activated by the sympathetic nervous system. It’s designed to keep you safe from danger. Unfortunately, stress, anxiety, and some common disorders and conditions can keep you in this survival mode, feeling constantly wound up instead of relaxed.

A weighted blanket’s compression and pressure help your body switch from engaging the sympathetic nervous system to the parasympathetic nervous system (PNS). The PNS turns on your relaxation response, characterized by a slowing of the heart rate and the release of feel-good endorphins. In short, your body calms down.

People with autism deficit disorder, anxiety disorders, and high-stress levels often use a weighted blanket to calm themselves before bed. In a small study, 63 percent of participants felt less anxiety after using a 30-pound weighted blanket, and 78 percent preferred it as a way to calm themselves. While that calming effect can be helpful at any time of day, for many people, it means better sleep.

Types of Weighted Blankets

Weighted blankets are not all the same; there are many different types and designs. The different designs have their pros and cons, and certain types are more expensive than others.

a. Standard Fill Weighted Blanket

The standard fill weighted blanket is stitched with baffles (squares) that are then filled with glass or plastic beads or pellets. The baffles keep the beads from pooling in one area, so the blanket’s weight stays evenly distributed across the blanket.

Some higher-end weighted blankets take this design a step further by having two or three beads in a small hexagonal baffle. There’s no chance for pooling with this type of blanket, and you’re guaranteed even weight distribution. Many blankets of this type are hand wash or spot clean only, whereas the baffled type are often machine washable.

A side note: many weighted blankets are machine washable, but the manufacturers still recommend hand washing or spot cleaning. The weight of a wet weighted blanket can potentially damage your washing machine. Some can be used in a standard dryer while others are air dry only. It can take a long time for these heavyweights to dry completely, so spot cleaning might be easier in the long run.

b. Weighted Blankets

An alternative to the baffle and fill design is knitted weighted blankets. These blankets are made of thick heavy yarn that, when knitted, creates a 15 to 25-pound weighted blanket. The yarn itself adds the weight. There are no fillers, baffles, or stitching. Knitted blankets have some stretch to them, which allows you to get a tight fit. That also means you can’t hang them to dry because they will stretch out of shape.

If you’re looking for a weighted blanket that’s aesthetically pleasing, these are the blankets for you. They’re heavy enough that you can fold them up and use them for a footrest, too.

c. Cooling Weighted Blankets

The extra weight of a weighted blanket can also bring extra heat along with it. For hot sleepers or warm summer months, that’s not always ideal. Cooling weighted blankets can either have a standard fill or be knitted. They have natural fiber covers like cotton, bamboo, or eucalyptus that are inherently breathable and moisture-wicking. Some may also have blended synthetic fibers to improve moisture evaporation.

However, it’s important to remember that a blanket is still a blanket. You’ll be warmer than you would be if you slept without one at all.

d. Weighted Comforters

If you want something to cover your bed but don’t want the extra heat of a comforter and a weighted blanket, you may want a weighted comforter.

These comforters are designed to fit standard bed sizes rather than just covering an individual like a typical weighted blanket does. Some weighted blankets come in sizes that could cover your bed, but a weighted comforter will look like a comforter rather than a blanket.

e. Duvet Covers

Duvet covers can make a big difference in how a weighted blanket feels. Cooling covers prevent overheating while soft, Minky fabrics add luxurious texture and warmth. Duvet covers also make it easier to keep the blanket clean. Instead of throwing a heavy blanket into your washing machine, you can wash the duvet cover instead.

A heavy weighted blanket can easily shift within the cover. When buying a cover, first, make sure the weighted blanket has tabs onto which you can tie a duvet cover. Then, look for a duvet cover with plenty of ties. Four is the bare minimum, but eight will more securely hold the blanket, and many blankets come with extra tabs.

Breathable fabrics like cotton and bamboo will be cooler than insulating fabrics like Minky. You may want to buy a couple of covers, so you can still use the blanket while one is getting washed. Or, you can buy a cooling cover for the summer and a warmer cover for the winter.

Weighted Blanket Sizes and Colors

Sizes range from child-friendly lap blankets to full queen-size models, although not all brands offer blankets in all sizes. Common sizes include:

• 36” x 48”
• 41” x 60”
• 48” x 72”
• 60” 80”
• 80” x 87”

Most of the time, the smaller the blanket, the less it weighs, although blankets of a particular size often come in several weights.

Most weighted blankets have at least one or two neutral colors like gray and off-white. Other models come in other colors and prints. Blankets that can be covered with a duvet cover give you a chance to change the look and feel of your blanket to fit your mood or need.

Choosing the Right Weighted Blanket for Your Body Weight

When selecting a weighted blanket, consider choosing a weight that falls between 5% and 12% of your body weight. Most people find a blanket around 10% of their body weight provides the perfect balance of comfort and pressure. No matter the weight you choose, a suitable weighted blanket should offer enough flexibility for ease of movement and relaxation.

Suggested Weighted Blanket Weights Based on Body Weight

These weight recommendations are based on general user preferences and offer a helpful starting point. Remember that blanket selection isn’t an exact science, as individual comfort levels can vary widely. Materials and blanket fill can also influence the feel and warmth of the blanket, so it’s worth experimenting to find the most enjoyable combination for you.

Note: These guidelines are based on users’ overall preferences and feedback. Everyone’s comfort is unique, so feel free to adjust based on your personal needs.

Weighted Blanket Budget

Weighted blankets can be surprisingly expensive, costing over $200. However, you can find affordable models from $30 to $50. The blankets at the low end of the price range are small in size and typically weight 5 to 15 pounds. These blankets may not come with a duvet cover, in which case you’d still need to invest another $10 to $20. These inexpensive blankets will probably be filled with plastic beads. Some may have cotton or bamboo duvet covers to add some breathability.

In the $50 to $100 price range, you’ll find a wider size and weight selection. Many of these blankets don’t come with a duvet cover, so you may need to buy one separately. However, blanket fabrics tend to be softer and of higher quality, so you may be able to get away without a duvet cover. These models are more likely to have glass bead fillers than plastic beads.

The weighted blankets in the $100 to $200 category bring a few extra perks. Cooling weighted blankets with wicking fabrics are much more common at this price. These models often have smaller baffles, which more evenly distribute the blanket’s weight.

Blankets that cost over $200 come in the same sizes and weights as less expensive models. However, they may be made with specialized cooling fabrics and certified organic fillers and fibers. Knitted weighted blankets, which almost always fall in this price range, typically cost over $200. Those made of all-natural, organic fibers, which will be cooler, maybe closer to $250 to $300.

Weighted Blanket Safety and Health Considerations

While weighted blankets offer a cozy, calming experience for many, they may not be suitable for everyone, particularly those with specific health conditions.

If you’re considering a weighted blanket, it’s wise to understand the potential risks, especially for those with conditions affecting breathing, circulation, or pressure sensitivity.

A blanket that’s too heavy could restrict airflow or increase discomfort, so a discussion with your healthcare provider is recommended if you have any of the following conditions:

Health Conditions to Consider Before Using a Weighted Blanket

• Low Blood Pressure: The extra weight from a blanket could lower blood pressure even further, leading to symptoms like dizziness or fainting.
• Respiratory Disorders: Conditions like asthma, COPD, or other breathing challenges may be aggravated by the added pressure of a weighted blanket, potentially making it harder to breathe.
• Type 2 Diabetes: For those managing diabetes, restricted circulation from a weighted blanket can impact blood flow, which may contribute to slower wound healing or increased risk of complications.
• Obstructive Sleep Apnea: Weighted blankets could put extra pressure on the chest, making it more difficult for people with sleep apnea to maintain clear airflow, potentially worsening sleep interruptions.

General Recommendations and Precautions

If you experience any of these conditions, it’s crucial to consult a doctor before purchasing a weighted blanket. Even for those without specific medical concerns, weighted blankets can sometimes feel too confining, which may cause feelings of claustrophobia or discomfort.

For anyone unsure about the potential impact of using a weighted blanket, a conversation with a healthcare provider can help determine if it’s a safe and beneficial choice.

Weighted blankets can be an excellent tool for relaxation and comfort, but careful consideration of individual health needs is essential to ensure they provide only positive effects.

Who Needs a Weighted Blanket?

If stress or anxiety keep you up at night, a weighted blanket could help bring your stress levels down. However, the over-stressed aren’t the only ones who benefit from weighted blankets.

Autism spectrum disorder, anxiety disorders, and restless leg syndrome are only a few of the other conditions for which using a weighted blanket can be helpful. Many people with sensory issues find that weighted blankets help calm both mind and body for better sleep.

Even highly active children who don’t have any disorders can benefit from the calming effect of a weighted blanket. Really, they’re for anyone who could use some help calming themselves close to bedtime.

How to Choose the Perfect Weighted Blanket Size?

Weighted blankets are available in a range of sizes to fit various bed types and personal preferences.

Selecting the right size is key to achieving optimal comfort, even weight distribution, and adequate coverage throughout the night. Use this information to help you find the best weighted blanket size for your bed setup and sleep needs:

For Solo Sleepers

• Twin/Single Bed: A weighted blanket measuring 36″ x 75″ or 42″ x 72″ works well for most twin or single beds, providing adequate coverage and comfort.
• Full/Double Bed: If you like more room to stretch out, a blanket size of 48″ x 72″ or 60″ x 80″ is recommended for full or double beds, allowing for greater mobility without compromising the blanket’s benefits.

For Couples Sharing a Bed

• Queen Bed: A weighted blanket sized 60″ x 80″ or 80″ x 87″ is a good match for queen-sized beds, ensuring ample coverage for two people.
• King Bed: For a king bed, look for a weighted blanket sized 80″ x 87″ or 90″ x 90″ to comfortably cover both sleepers without overcrowding the bed.

Keep in mind that the blanket should not drape too far over the bed’s edges, as this can cause uneven weight distribution, diminishing its calming effect.

It’s also helpful to consider the user’s size; for larger individuals, opting for a wider blanket can enhance comfort and coverage.

If you’re uncertain, choosing a slightly larger size can ensure enough room for movement while maintaining the blanket’s weight benefits.

Weighted blankets also come in various weights, typically between 5 and 30 pounds.

Choose a weight that’s roughly 10% of your body weight for the best results. Finding the right balance of size and weight will help create a cozy, restful sleeping experience tailored to your needs.

How Heavy Should My Weighted Blanket Be?

Weighted blankets weigh anywhere from 5 to 30 pounds, with most being made in increments of 5. However, there are 12 and 17-pound blankets too. You’ll want a blanket that weighs ten percent of your body weight plus one pound. Some people and manufacturers recommended getting a blanket that’s ten percent of your body weight.

The correct weight should be heavy but never uncomfortable. A blanket that’s too heavy may make it difficult for you to move. If it weighs enough, it may even make you feel like you can’t fully fill your lungs. People with certain health conditions may find that a weighted blanket puts too much pressure on their joints or other painful areas. If that’s you, a lighter blanket might be a better option.

Kids and Weighted Blankets

Weighted blankets are popular for children with an autism spectrum disorder, attention deficit disorder, and similar disorders that involve sensory issues. The activation of the parasympathetic nervous system helps these children calm down and fall asleep easier.

The blanket should weigh ten percent of your child’s body weight plus one pound. Since the lightest weighted blanket weighs five pounds, your child should weigh at least 50 pounds before using a weighted blanket. Some kids will hit the weight limit by the time they are four or five years old, while others will still be underweight when they’re nine or ten.

Weighted blankets should not be used for children who weigh under 50 pounds, as it can restrict their movement and potentially their breathing. Toddlers and infants should never use weighted blankets as they pose a suffocation hazard.

Adults and Weighted Blankets

When buying a weighted blanket, consider not only the weight but also the fill type, cover material, and size to best suit your needs.
Twin-sized blankets work well for single sleepers. If you’re using a full-size mattress, determine whether a twin or queen-size blanket will give you enough coverage.
Sharing a weighted blanket requires careful weight selection to avoid discomfort.

A queen-size or king-size blanket can cover both sleepers effectively. If each person has different weight needs, you might consider purchasing individual twin-sized blankets.

Weighted throw blankets are another versatile choice. These blankets add a touch of comfort to living spaces outside the bedroom and complement many styles of home decor.

Types of Weighted Fill

The blanket’s fill affects both breathability and weight distribution. Many weighted blankets use glass beads, which offer excellent airflow and balanced weight distribution.

Some blankets contain glass sand, providing an even finer, smoother weight distribution. Other options include polyfill, plastic pellets, or microbeads, but glass-filled blankets are generally preferred for comfort.

Blanket Cover Materials

The cover material of a weighted blanket influences the texture, breathability, and temperature control:

• Soft and Plush: Minky or microfiber covers provide a warm, plush feel.
• Breathable and Natural: Cotton, quilted cotton, or bamboo covers offer a cooling option and are popular among those seeking an organic feel.

Many covers are machine washable and removable, adding convenience, and some are also hypoallergenic, catering to those with sensitivities.

Why Weighted Blankets Should Be Under 35 Pounds?

When selecting a weighted blanket, it’s crucial to choose a weight that’s comfortable, safe, and effective.

Experts suggest keeping your weight under 35 pounds, regardless of your body size, for several reasons:

1. Comfort and Mobility
   A blanket heavier than 35 pounds can become uncomfortable, putting too much pressure on your joints and making it difficult to move freely. Overly heavy blankets can also cause an increase in body temperature, which may disrupt your sleep. Sleep experts recommend a cool environment, ideally between 60 and 67 degrees, for optimal rest, and an excessively heavy blanket may interfere with this balance.
2. Effectiveness without Excess
   Weighted blankets are most effective when they’re around 10% of your body weight, providing the relaxing effects without the added burden. Using a blanket that’s unnecessarily heavy won’t increase the benefits and may lead to discomfort or interrupted sleep.
3. Safety Considerations
   Extremely heavy blankets can restrict blood circulation and limit movement, especially if you’re shifting around during sleep. For a safe and restful experience, it’s best to stay within the recommended weight range.

What about Height for the Perfect Blanket Fit?

While your height isn’t as crucial as your body weight when choosing the ideal blanket weight, it does impact the size you should select. Think of it similarly to choosing a bed size—you’ll want a blanket that’s appropriately sized to your height.

If you’re over six feet tall, a twin-sized blanket probably won’t be long enough to provide full coverage. On the other hand, if you’re shorter, a king-sized blanket might feel overly bulky and heavy.

A useful guideline is to choose a weighted blanket that matches your height or is slightly larger. This way, your blanket will comfortably cover your entire body without leaving any part exposed.

The goal is to find a blanket that not only feels cozy but also delivers the therapeutic benefits of a weighted blanket by distributing the weight evenly across your body.

A blanket that’s too short or oversized can interfere with the balance and comfort you’re looking for, so choosing the right size is essential for maximizing the calming effects.

Pros And Cons Of Weighted Blankets

Weighted Blankets: The Bottom Line

• A weighted blanket that restricts your movements or makes it hard to breathe is too heavy. The blanket should feel heavy, like a hug, but not constricting.
• Weighted blankets provide deep pressure stimulation that activates the PNS. That can bring down your heart rate and trigger the release of relaxation hormones.
• Weighted blankets come in five sizes, though not all models come in all sizes. The most common weights are 5, 7, 12, 15, 17, 20, 22, 25, and 30 pounds. However, the majority of blankets come in weights that go in increments of five.

It can be a challenge to get good sleep. Certain disorders or mental health issues can complicate the sleep process. And, sometimes, it’s stress that keeps you awake at night. Weighted blankets aim to help with all of those problems. You’ll need one that’s the right weight and size, but once you’ve tried one, you may never go back to regular blankets again.

Frequently Asked Questions (FAQs)

What could happen if you use a weighted blanket that’s too heavy?

For most people, weighted blankets are safe to use as long as you have the physical ability to remove them if they become uncomfortable. However, if a weighted blanket is too heavy, it can cause some unpleasant effects beyond general discomfort.
If the blanket is too heavy, it may cause skin or soft tissue irritation, redness, or even bruising. If you experience any of these symptoms, stop using it immediately.

Can you sleep overnight with a heavy weighted blanket?

If a weighted blanket is too heavy, it can cause discomfort or even health issues. You may experience skin irritation, bruising, or pressure on muscles and joints.

Additionally, a heavy blanket might be difficult to move, which could be problematic if you need to adjust or remove it while sleeping. It’s important to choose a blanket that’s within 10% of your body weight to avoid these risks.

Is it safer to choose a weighted blanket that’s lighter or heavier?

Choosing a weighted blanket that suits your body weight and health needs is crucial, so it’s best to avoid options that are either too light or too heavy. A blanket that is too heavy may cause health issues or aggravate existing conditions, while one that is too light may not provide enough pressure to offer the full range of benefits for better sleep.

Is a 10-pound weighted blanket too much?

A 10-pound weighted blanket may be too heavy for children weighing under 90 pounds. However, it can be suitable for adults who weigh 100 pounds or more.

How do I determine the ideal weight for my weighted blanket?

To find the ideal weight for a weighted blanket, most experts suggest choosing one that’s approximately 10% of your body weight. For example, if you weigh 150 pounds, a 15-pound blanket might be a good fit. However, personal comfort is essential, so adjust as needed if it feels too heavy or too light.

Are weighted blankets safe for people with respiratory or circulatory conditions?

Weighted blankets can provide comfort and relaxation for many people, but those with respiratory or circulatory issues should consult their healthcare provider before using one. A heavy blanket could potentially restrict breathing or blood flow, especially if it exceeds a comfortable weight range for the individual.

Can weighted blankets be used on the couch or while lounging?

Yes, weighted blankets can be used not only in bed but also while relaxing on the couch or lounging in a chair. Using them in these settings can provide a calming, grounding effect without the concern of being restricted while sleeping overnight.