With countless great benefits, weighted blankets are more popular now than ever before. Whether you have invested in a weighted blanket to help improve your sleep, calm anxiety, for comfort or help you focus, our tips will allow you to get the most out of your weighted blanket.

What is a weighted blanket?

So what is a weighted blanket, how do weighted blankets work, and how does it differ from other blankets? Weighted blankets are heavier than traditional blankets. They apply deep pressure stimulation to your body and are one of many ways to improve wellbeing while sleeping or resting.

Weighted blankets contain fillers, like poly pellets or glass beads, that are sewn into pockets to help distribute the weight evenly across the body.

Weighted blankets come in various sizes and weights to suit different people, and you will also find them in a variety of materials to suit your preference.

Choosing the right weighted blanket

If you are interested in buying a weighted blanket, you will have to ensure you buy the best one for you. They can take a bit of getting used to, and buying the wrong size or weight might leave you with a bad impression before you are able to enjoy the benefits.

Here are the most important factors to consider when buying the most suitable weighted blanket for you.

Size

The size of a weighted blanket is much more important than the size of a traditional blanket as they serve different purposes. Most people like an oversized blanket to wrap around themselves, but this is not suitable for weighted blankets.

An oversized weighted blanket can cause it to slip or shift, creating an uneven weight distribution. The blanket should cover the body from the neck down but should not hang over the edge of a bed like other blankets might.

An oversized weighted blanket in a bed can slide off in the middle of the night, and due to the weight, they are not easy to pull back over you. The ideal size of a weighted blanket should be one size down from the bed size. For example, if you have a king-size bed, you should select a queen-size weighted blanket.

Weight

The weight of a weighted blanket is vital. After all, this is the primary differentiating factor from regular blankets and why you are buying one.

Deep pressure therapy relies on placing gentle pressure evenly across the body and selecting a comfortable weight that will help you enjoy a good night's rest.

When selecting the weight of the blanket, you choose one that is roughly 10% of your body weight. For example, if you weigh 55kg, a 5.5 kg weighted blanket should be suitable.

If you find that the weight range of blankets doesn't fit 10% of your body weight, go up a size. In this scenario, if someone weighed 60kg and had the choice between a 5.5kg weighted blanket or 6.5kg, they should select the higher weight.

Filler

The blanket filler you select is also worth considering because it can impact the cost, size, and how easy it is to clean.

The most common weighted blanket fillers are micro glass beads and poly pellets. Because glass beads are heavier, not as many are needed to create the same weight, making the blankets less bulky.

Although glass beaded blankets can be more expensive than poly pellet blankets, the cost tends to even out as considerably fewer beads are needed to create the same weight.

Glass beads are one of the more environmentally-friendly options, and you will be able to clean them in a washing machine and dry them in a tumble drier with no issues.

Glass beads tend to offer a cooler blanket that is less likely to cause overheating. In addition, the beads are not particularly noisy, which is ideal for anyone with auditory sensitivity.

Plastic poly pellets are made out of 100% polypropylene and are more commonly used in soft toys to give them a heavier base for sitting.

Poly pellets are one of the more cost-effective options, and they are also safe to wash.

Slightly noisier than glass beads, they are a flexible option that moulds to the shape of your body easily, providing deep touch pressure.

How to use a weighted blanket

Using your weighted blanket can feel a little strange at first, but you will soon become accustomed to how it feels and how to manoeuvre it.

Follow the simple steps provided below to learn how to use a weighted blanket and enjoy all the great benefits that go with it.

Step 1 - Test the blanket

When you receive your weighted blanket, give it a try. If you have bought it to sleep under, you should give it a try before bedtime so you know what it will be like and you will be able to find a comfortable sleeping position.

Step 2 - Replace your current blanket or double up

Choose whether you will replace your current bedding with the weighted blanket or use both. Doubling up will provide more warmth for the winter months, but this is purely down to personal preference.

Step 3 - Cover your entire body

The weighted blanket should cover your whole body from the neck down. The gentle, even pressure applied across your body will help to relax and calm you. Some users like to start by covering just their legs until they get used to it, but again, this is down to personal preference.

You will achieve greater coverage when you lie on your back, but being comfortable is most important. You will also be able to decide whether you find it more comfortable with your feet covered or uncovered.

Step 4 - Regularly use the blanket

Regularly using the blanket and incorporating it into your routine is the best way to see the benefits it can offer. Either use it to sleep under or sit and relax under during the day.

Step 5 - Track your sleep patterns

By using a health-tracking watch, you can track your sleep quality. Compare your latest results with those before you started using the weighted blanket to see how your body has adapted.

Can weighted blankets be used all night?

How long you use a weighted blanket is entirely dependent on you. There is no set time limit for using them and, over time, you will be able to judge how long you want to use them to feel the benefit.

Some people only use them for short periods during the day. Others sleep with them all night long. As long as you are happy and comfortable, you can gauge the best timescale for use.

It can take a bit of getting used to when starting out with a blanket. In this case, you might want to use it more sparingly until you get used to it, but it is entirely up to you.

Does it take long to get used to a weighted blanket?

This is entirely down to the person, with most people loving them from the moment they are unwrapped.

If you find it a bit strange at first, there is no need to worry. That is perfectly normal too. You will be used to traditional blankets, and this change can take some getting used to.

The best way to adjust to a weighted blanket is by easing yourself into using it. Try sitting on the couch with it over your legs for a while. You will notice that you soon become accustomed to the deep pressure stimulation applied to your body.

If you are planning on sleeping with a weighted blanket, you will be able to ease yourself in a similar way. Start by covering your legs. You can even keep your feet out. Over time you will be able to put it over your entire body.

Before long, you will be able to fall asleep using your weighted blanket, thanks to the relaxing, calming effect and security it offers the user. Enjoying a good night's sleep by using a weighted blanket will help you create a regular sleep-wake cycle with other positive benefits.

Why use weighted blankets?

There are many reasons people might want to use a weighted blanket, including the following:

For de-stressing

When you use a weighted blanket, the deep touch pressure helps put your body into rest mode by calming the autonomic nervous system. This is an excellent way for relaxing and can be achieved when sitting watching your favourite TV program, reading a book, or listening to a podcast with your blanket over your legs.

For power naps

If you have finished a hard day's work but are heading out later, you might want to have a quick power nap to rejuvenate. Using a weighted blanket can help you get into a relaxed state more quickly, letting you enjoy your rest before heading out again.

For a better night's sleep

If you have trouble sleeping, your overall physical and mental health can suffer. Finding a way to enjoy a restful, deep sleep is essential and weighted blankets can help.

To improve focus

If you are working from home or studying, your mind might wander to other things. Using a weighted blanket over your shoulders or lap can make a difference. Deep touch pressure is shown to help with concentration, helping you with your overall productivity.

To calm your senses

Sometimes everyone can become overwhelmed. Weighted blankets are a great way to calm yourself down from sensory overload and can help to quell restlessness.

What health conditions can benefit from a weighted blanket?

There are a number of health conditions that can be improved by using weighted blankets. Weighted blankets work by applying light pressure to the entire body. This triggers the release of serotonin which helps regulate anxiety, control sleep, stabilise moods, and promote a general feeling of happiness and wellbeing.

Conditions that can be improved by using weighted blankets include the following:

Restless leg syndrome

Evenly distributed weight over the entire body can help to trigger pressure points that release hormones that are key to relaxation and sleeping. This has also been shown to reduce the symptoms of restless leg syndrome.

Attention deficit hyperactivity disorder

Studies have shown marked improvement in the concentration and focus of people with ADHD when wearing weighted vests. Wearing a weighted vest and the use of weighted blankets offers the same therapeutic benefits, helping to calm subjects down.

Autism spectrum disorder

People with autism spectrum disorders often use a deep pressure therapeutic technique such as a hug box or squeeze machine that can apply gentle pressure as a stress-relieving device. Weighted blankets work in a similar way to calm anxiety and restlessness.

Mental health conditions

Deep pressure touch provided by weighted blankets can aid the release of serotonin and dopamine that can help with anxiety, depression, and stress.

Mental health conditions can also cause insomnia and other sleep conditions. A lack of sleep can also cause mental health issues leaving the sufferer in a vicious cycle. Using a weighted blanket to promote relaxation helps the user to fall asleep and improves the overall quality of sleep.

Chronic pain

Studies have shown massage and deep touch therapy can reduce chronic pain, helping to give people a better quality of life. Using weighted blankets regularly can provide this great benefit to chronic pain sufferers.

Bipolar disorder

Preliminary research into the effects of weighted blankets in people with bipolar disorder showed an alleviation of symptoms associated with the disorder. Using weighted blankets to reduce some of these symptoms can then help improve the general wellbeing of people with bipolar disorder. It is important to mention that individuals respond differently to weighted blankets, so the effects may be stronger in some cases than in others.

Final thoughts

Using a weighted blanket is relatively straightforward. It is just a case of getting used to it for many people and finding the best weighted blanket for you. With so many great benefits of using weighted blankets, it is clear why they are proving to be so popular.

Whether you are suffering from a chronic condition and are looking for a simple way to get relief from it, or are looking for help relaxing and falling asleep, using a weighted blanket can have great results.

At Sleepseeker, we offer a range of bedding including duvets, pillows and electric blankets.