How to Pick a Weighted Blanket

What You Need to Know Before You Buy

Thinking about buying a weighted blanket? Wondering if they really work? Maybe you’re trying to choose one for yourself or your child. This blog will guide you through everything you need to know, including their benefits, safety considerations, and how to pick the right one. Most importantly, we’ll discuss safety, a topic that is often overlooked when it comes to blankets that are heavier or with added weight.

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What is a Weighted Blanket?

They are a type of sensory tool that provides deep pressure stimulation (also known as proprioception) through the skin into the muscles and joints. This type of pressure has a calming effect, making them popular among children, adults, and even those without sensory sensitivities.

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Why Use a Weighted Blanket?

They offer a variety of benefits for those who use them, including:

• Reducing Anxiety: Deep pressure stimulation creates a sense of security, which can help reduce feelings of stress.
• Promoting Relaxation: The comforting weight of the blanket can enhance emotional relaxation.
• Improving Sleep: They may help decrease nighttime movement, allowing for deeper, more restorative sleep.
• Supporting Sensory Needs: People with sensory processing challenges, such as autism spectrum disorder, often find them helpful in managing overstimulation.

Even individuals without sensory sensitivities enjoy the calming effects of a heavier blanket.

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How Heavy Should a Weighted Blanket Be?

Remember that heavier is not better. Exceeding safe weight limits can cause discomfort or even pose safety risks. Blankets that weigh more than 5% of a person’s body weight may still be helpful, but exceeding 10% is considered unsafe for most individuals. Additionally, it’s crucial to account for all blankets or bedding combined when calculating the total weight on the individual.

Maximum Weight Guidelines

Use the table below to determine the maximum safe weight based on the user’s body weight. If multiple blankets are used, the combined weight should not exceed these limits:

Person’s Weight	Maximum Combined Blanket Weight (lbs)	Maximum Combined Blanket Weight (kg)
40 lbs (18 kg)	4 lbs	1.8 kg
60 lbs (27 kg)	6 lbs	2.7 kg
80 lbs (36 kg)	8 lbs	3.6 kg
100 lbs (45 kg)	10 lbs	4.5 kg
150 lbs (68 kg)	15 lbs	6.8 kg
200 lbs (91 kg)	20 lbs	9.1 kg

Why Total Weight Matters

When layering blankets, it’s important to consider their combined weight, not just the weight of the weighted blanket. For example:

• A 100 lb (45 kg) person with a 10 lb (4.5 kg) blanket should avoid adding additional blankets that could exceed the safe weight limit.
• Excessive combined weight can restrict movement, make it harder to breathe, and increase overheating risks.

Why Exceeding 10% is Unsafe

Blankets heavier than 5-10% of the user’s body weight may:

• Restrict Breathing: The added weight can make it difficult for the chest to expand.
• Cause Muscle Strain: Heavier blankets or combined weights may be hard to lift or adjust, especially for children or individuals with limited strength.
• Increase Overheating Risk: Excessive weight may trap heat, leading to discomfort or restlessness.

Consult a Professional

Since individual needs and situations vary, consult with an occupational therapist or healthcare provider to determine the most appropriate total blanket weight for you or your child. They can provide personalized recommendations and ensure safe and effective use.

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Safety

While weighted blankets are beneficial, they can pose risks if not used correctly. Safety must always come first.

Key Safety Considerations:

• Weight Limitations: Never exceed 10% of the user’s body weight.
• Age Appropriateness: Heavy blankets or blankets with added weight are not suitable for infants, toddlers, or young children who cannot independently remove the blanket.
• Muscle Strength: Users should have sufficient strength, coordination, and awareness to remove the blanket without assistance.
• Positioning: Always keep the blanket below the head and neck to reduce the risk of suffocation.
• Duration: Weighted blankets are effective even with short-term use (e.g., 20 minutes). They don’t need to be used all night for positive effects.

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Who Should Avoid Weighted Blankets?

Not everyone is suited for a blanket with added weight. Avoid using them if the individual has:

• Breathing problems
• Heart conditions
• Epilepsy
• Decreased muscle tone or strength
• Fractures or wounds
• Claustrophobia
• A history of trauma
• An inability to remove the blanket independently
• Difficulty keeping the blanket below their head or neck

Pregnant individuals, children and individuals who have compromised physical health or cognitive ability should only use heavier blankets or added weight with professional guidance from a licensed and regulated health care professional like an occupational therapist or medical doctor.

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To ensure safe use, follow these guidelines:

1. Never Use as a Restraint: Blankets should allow for free movement.
2. Supervise Children: Always monitor young users to ensure they follow safety rules.
3. Start Slowly: Begin with short sessions (e.g., 20 minutes) and gradually increase usage as comfort allows.
4. Avoid Overheating: Choose a breathable material to prevent overheating during use.

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Research Support

Weighted blankets are widely regarded as helpful sensory tools, offering calming benefits for individuals with and without sensory sensitivities. However, evidence also emphasizes the critical importance of safety in their use. Two comprehensive reports from the Institut national d’excellence en santé et en services sociaux (INESSS) provide detailed insights into both their benefits and risks.

1. Effectiveness and Safety of Weighted Blankets for People with Developmental Disorders

This report highlights the effectiveness of deep pressure stimulation provided by weighted blankets in reducing anxiety and promoting relaxation. It discusses how they are particularly beneficial for individuals with developmental disorders, such as autism or ADHD, who may struggle with sensory processing challenges.

Key Takeaways:

• Weighted blankets can help regulate emotional states and create a sense of security.
• The calming effects are highly individualized and depend on factors like body weight, sensory preferences, and the context of use.
• Safety concerns, particularly for children and individuals with reduced strength or awareness, must be carefully managed.

2. Weighted Vests and Blankets: Safety, Efficacy, and Issues Related to Their Use

This review delves deeper into the potential risks of using weighted blankets and vests. It provides essential guidelines for safe usage in various settings, including homes, schools, and therapeutic environments.

Key Takeaways:

• Exceeding recommended weight limits (5–10% of body weight) increases risks of suffocation, overheating, and restricted movement.
• Weighted tools should only be used by individuals who have the strength and coordination to remove them independently.
• Proper training for caregivers, educators, and healthcare providers is crucial to ensure safe use, especially in group settings like schools or care facilities.

Why These Reports Matter

The INESSS findings emphasize that while blankets with added weight can offer significant benefits, their safe use requires careful consideration of individual needs and limitations. Consulting with an occupational therapist or healthcare provider can help determine:

• Whether a heavier blanket is appropriate.
• The optimal weight for the user.
• Specific precautions needed based on age, health, and physical abilities.

Learn More

For a deeper dive into the evidence and guidelines, access the full INESSS reports:

• Effectiveness and Safety of Weighted Blankets for People with Developmental Disorders
• Weighted Blankets and Vests: Safety, Efficacy, and Issues Related to Their Use

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When picking a blanket, ask yourself:

• What is the user’s weight, and what blanket weight is appropriate?
• Will the blanket be used for sleep, relaxation, or sensory regulation?
• Does the user have any medical or physical conditions that could affect safety?
• Is the material breathable and washable?

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Final Thoughts

Weighted blankets can be an excellent tool for improving relaxation, sleep, and sensory regulation when chosen and used correctly. However, safety should always be a top priority.

Want to understand more about weighted tools? Then, read our blog: Weighted Lap Pads and Weighted Blankets

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