How to Choose a Weighted Blanket

Co-authored by Nancy Lin, PhD and Dan Hickey

Last Updated: October 25, 2022 References

Weighted blankets can improve your sleep and soothe anxiety, but how do you pick the right one when there are so many options? Although the biggest factors are your personal preference and comfort, there are helpful standard guidelines to help you make a safe, comfortable, and cost-effective choice. If you’re ready to snuggle up under the perfect weighted blanket tonight, keep scrolling!

Things You Should Know

Choose a blanket that’s about 10% of your body weight for individual use, or 7.5% of your combined bodyweight if you’re sharing with a partner.
Opt for a size that covers you from chin to foot and won’t hang very far off the edge of your bed.
Consult a doctor before buying a weighted blanket for children, the elderly, or people with strength and mobility issues.

1

Buy a blanket that’s 10% of your bodyweight.

Adults can add or subtract a few pounds based on preference. Generally, anything between 5% and 12% works. The blanket should apply comforting pressure without feeling too cumbersome or claustrophobic. Many adults prefer to round up if they fall between standard blanket weights.^{[1]
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- For example, a 150 lb (68 kg) adult would buy a 15 lb (6.8 kg) blanket, or a 200 lb (91 kg) person would use a 20 lb (9.1 kg) blanket.
- Opt for a lighter blanket if you prefer sleeping on your side.^{[2]
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- Common weights for weighted blankets include 5, 7, 10, 12, 15, 20, 25, or 30 pounds (2.3, 3.2, 4.5, 5.4, 6.8, 9.1, 11.3, or 13.6 kg).
- If you have mobility issues, go lighter than 10% of your bodyweight.

2

Get a blanket that’s 7.5% of a couple’s combined weight.

If you’re sharing, make sure the weight is comfortable for both partners. Add both your weights together and search for a blanket around 7.5% of the total. This ensures that the larger partner feels pressure while the smaller partner isn’t too weighed down.^{[3]
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- For example, partners weighing 150 lb (68 kg) and 200 lb (91 kg) are 350 lb (160 kg) together. They’d need a blanket around 26.5 lb (12.0 kg).
- Consider purchasing a blanket that’s the next weight up from 7.5% since larger blankets for couples distribute the weight more thinly.
- If the partners are about the same weight, stick with the 10% rule.

3

Consult a pediatrician before buying for children.

Most children over age 3 and 50 lb (23 kg) can use a weighted blanket. Ask your doctor if it’s safe for your child to use one as a precaution before purchasing. Look for one that’s about 10% of their bodyweight, but err on the side of rounding down a few pounds.^{[4]
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- For example, a 70 lb (32 kg) child could use a 7 lb (3.2 kg) blanket, but may feel more comfortable with a 5 lb (2.3 kg) one.
- In general, children’s blankets weigh between 3 lb (1.4 kg) and 12 lb (5.4 kg).

4

Pick a size that covers you from chin to foot.

Choose a blanket that covers you without a lot of excess fabric. If you’re using it alone, opt for a single size blanket that’s approximately your height. If you’re sleeping with it on your bed or sharing it with a partner, choose a blanket that’s similar in size to your mattress.^{[5]
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- Make sure the blanket doesn't droop off the sides of the bed. It'll be harder to move around and the blanket might slide off the bed.
- A blanket that’s too big is also more difficult to fold and store.

5

Choose a filling material based on your desired thickness.

Pick plastic pellets for fluffier blankets, or beads of glass or steel for thinner ones. These are the most common filling materials, and all are durable, safe, and easy to wash. Plastic is cheaper but less common since many manufacturers have switched to more eco-friendly glass beads.^{[6]
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- Plastic poly pellets make for a cozy, duvet-style blanket. They’re usually made of non-toxic polypropylene and are bulkier than micro glass or steel shot beads.
- Micro glass beads are the size of grains of sand. They’re hypoallergenic and good for people with sensitive skin.
- Steel shot beads make a thin cover blanket and work well with light fabric. They’re slightly bigger than micro glass beads and are more cost-effective.
- Make sure your prospective blanket has gridded stitching to keep the filling evenly distributed.

6

Select a comfortable, breathable fabric.

Pick a fabric to suit your temperature and sensory needs. Choose cotton if you have sensitive skin and want a breathable material. Microfiber is incredibly soft but less friendly for sensitive skin. Pick satin for a luxurious feel that’s great for dry skin and staying cool underneath.^{[7]
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- Choose a bamboo cover for hot sleepers, or a blanket with additional filling for those who need extra warmth.^{[8]
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- Children or people with sensory issues usually prefer more plush blankets. Opt for something soft like a bamboo, fleece, or minky fabric.^{[9]
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7

Search for blankets in your price range.

Most weighted blankets cost more than throw blankets or comforters. A typical cost can be anywhere from $100 to $300. Remember that more expensive models are often more durable and breathable. Be certain of the size and weight you’d like before purchasing, since larger and heavier blankets tend to cost more.^{[10]
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- Think of a weighted blanket as an investment in your health. They can soothe anxiety and improve sleep, which saves you medical bills down the road!

8

Look at reviews before you buy.

Research how reputable the seller and their product are. Read customer reviews online or ask a sales representative questions at a physical store. There’s no leading or must-buy brand, and weighted blankets can be found in a variety of places online and in stores.^{[11]
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- Look for a good return or exchange policy. That way, you can experiment with different weights and sizes without worrying about wasting money.
- If you can’t find one that suits your specific needs, look into companies that make custom blankets.

9

Consider a removable cover for washing.

It’s easier to wash and dry a duvet cover than a hefty weighted blanket. Some blankets come with their own cover, but you’ll have to buy and put one on if yours doesn’t. Follow the cover’s washing instructions—most can be machine washed in cold water, then air or tumble dried on low.^{[12]
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- Spot clean small stains on your weighted blanket with cold water and a gentle stain remover or soap.
- Machine wash or dry clean your blanket according to the instructions on the tag. The instructions will vary based on the fabric and filling.

10

Make sure you can move and adjust the blanket yourself.

Weighted blankets are safe as long as you’re able to lift it off your body. To prevent overheating or suffocation, it's important that you're able to remove the blanket whenever you'd like without assistance.^{[13]
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Research source} If you have trouble rolling over or can’t get out from underneath the blanket, then it’s too heavy. Try going down a few pounds.^{[14]
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- You may start to feel hot or restricted overnight, and it can be hard to kick off a weighted blanket.
- Children, the elderly, and people with disabilities that affect their movement should consult a doctor before using a weighted blanket.

Expert Q&A

Question

Do weighted blankets help you sleep?

Nancy Lin, PhD
Licensed Clinical Psychologist
Dr. Nancy Lin is a Licensed Clinical Psychologist and the Owner of Go to Sleep San Diego, a private practice providing therapy for people suffering from insomnia, trauma, depression, and related problems. She is also trained in issues related to cultural diversity in mental health. Dr. Lin holds a Bachelors degree in Psychology from The University of California, Berkeley and a Masters degree in Medical Anthropology from the University of London, SOAS. She earned her Ph.D. in Clinical Psychology from The University of Massachusetts Boston and completed an APA-accredited internship and postdoctoral training at the VA San Diego Healthcare System (VASDHS).

Nancy Lin, PhD

Licensed Clinical Psychologist

Expert Answer

Weighted blankets may help you fall asleep if you're feeling anxious or stressed. In that case, a weighted blanket can feel like a hug or a comforting cocoon. Since it helps relax you, the blanket can help you fall asleep. However, weighted blankets might not help you if you have trouble sleeping for a different reason.
Question

Do weighted blankets make you hot?

Nancy Lin, PhD
Licensed Clinical Psychologist
Dr. Nancy Lin is a Licensed Clinical Psychologist and the Owner of Go to Sleep San Diego, a private practice providing therapy for people suffering from insomnia, trauma, depression, and related problems. She is also trained in issues related to cultural diversity in mental health. Dr. Lin holds a Bachelors degree in Psychology from The University of California, Berkeley and a Masters degree in Medical Anthropology from the University of London, SOAS. She earned her Ph.D. in Clinical Psychology from The University of Massachusetts Boston and completed an APA-accredited internship and postdoctoral training at the VA San Diego Healthcare System (VASDHS).

Nancy Lin, PhD

Licensed Clinical Psychologist

Expert Answer

Weighted blankets may make you feel hot as the night goes on. You typically want to feel bundled up as you fall asleep. However, you'll likely want to cool off after you've been asleep for a while. Since weighted blankets are heavy, you may not be able to shift from under the blanket in your sleep, which can make you hot.

Warnings

Do not let children under 3 years old or 50 pounds (23 kg) use a weighted blanket without consulting a pediatrician.^{[15]
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Talk to a doctor about using a weighted blanket if you have low blood pressure, a respiratory disorder, type 2 diabetes, or obstructive sleep apnea.^{[16]
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