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How To Use a Weighted Blanket for Improving Your Sleep?

how to use a weighted blanket for improving your sleep

When you sleep with a weighted blanket, you will feel that you are being embraced all night long. A weighted blanket, which delivers exactly the right amount of calming pressure to help you fall asleep, can be your best assistant to combat insomnia.

So, how to use a weighted blanket for improving your sleep? It is recommended to use a weighted blanket of 10% of your body weight before sleeping. If you have insomnia, worry, or stress, it is the ideal evening companion to help you obtain the rest you require with its pressure therapy.

The following sections of this article will assist you in getting the most out of the calming effects of a weighted blanket. We will discuss how a weighted blanket helps you to get proper sleep.

How To Use a Weighted Blanket for Improving Your Sleep?

What Are Weighted Blankets?

what weighted blankets are made of

The blankets have a lot of weight to them. Depending on their weight, they may be constructed of heavier materials or layers of cloth filled with small glass or plastic pellets. They can range in weight from three pounds to more than twenty pounds. Weighted blankets work as pressure therapists for you during sleep.

How to Use a Weighted Blanket for Improving Your Sleep?

Weighted blankets are useful in dealing with various health problems, one of which is insomnia. Sleeping with a weighted blanket is like having a blanket with some weight, but that is not uncomfortable. 

To get the most out of a weighted blanket for improved sleep, it is recommended to sleep on your back. It will distribute the weight of the weighted blanket evenly. Moreover, you will be free to move your body in this position.

You can try other positions like side sleeping, but it will not provide proper coverage, and you will not be able to sleep soundly. In the end, you can try different sleeping positions and decide which one is better for you with a weighted blanket to improve your sleep. You can try other techniques as well:

  • Having a proper sleeping routine
  • Turning off mobile
  • Try cognitive behavioral therapy

How Weighted Blankets Help You Sleep Better?

Sleeping with Nuzzie 20lb Queen Knit Weighted Blanket

Various factors aid in working a weighted blanket to provide you with better sleep.

  • Pressure stimulation
  • They provide micro-climate
  • Hormones regulation

Let us see how each of the factors contributes to improving sleep.

Pressure Stimulation

Because weighted blankets are heavy, they can gently trigger pressure points in our bodies. Micro-glass beads are held in little pockets over the blanket, creating a layered effect. It is more pleasant and soothing to utilize a best-weighted blanket since the weight is uniformly spread across the blanket. They can assist in calming a hyperactive youngster and relieving the symptoms of restless leg syndrome in older persons.

Hormones Regulation

One of life’s pleasures is receiving a hug from someone who genuinely cares about you. The mild pressure provided by the weighted blanket activates the vagus nerve, causing both serotonin and the sleep hormone melatonin to be produced in your body. As a result, we are happy and sleep better!


You will not sleep properly if your sleeping environment is too hot, cold, humid, or dry. This is where a weighted blanket comes in handy. Using a weighted blanket, you may create a microclimate for yourself that will endure all night. They help keep you warm and dry while you sleep by maintaining the optimal temperature for sleeping.

How Do You Use a Weighted Blanket to Improve Sleep?

Improved sleep is the result of various factors. You can say that a relaxed mind and body can have a sound sleep. A focused, de-stressed, and calm mind can have a proper sleep. Let us see how a weighted blanket helps achieve these targets and gives you improved sleep.

Use it to de-stress

You can use a weighted blanket to help you relax whenever you need it. Are you having a bad day? Relax on the couch with our Cotton Napper around you for a few minutes and see what happens. You’ll probably feel more relaxed and ready to take on the next section of your day after taking this course.

Use it for pressure therapy.

Weighted blankets can improve the quality of one’s sleep. Weighted blankets help you fall asleep faster and remain asleep longer because of the deep pressure they provide to your body while you sleep. If you’re unsure how to sleep with a weighted blanket, layer it on top of you from shoulder to toe like a regular blanket. Try laying it over a top sheet if you sleep cool.

Use it to enhance your power nap.

A 20-minute power nap can do wonders for your energy levels. Relax on the couch with a weighted blanket to help you go into a long, rejuvenating slumber.

Use it to soothe your mind and body.

Anyone who has ever been subjected to sensory deprivation will understand how debilitating it can be. You can use a knitted weighted blanket to settle yourself down if you’re feeling agitated and overwhelmed by an onslaught of noises, images, or sounds.

Use it for better focus.

Keep your weighted blanket draped over your shoulders or over your lap to help you stay focused when working from home. A weighted object’s deep touch pressure has been found in studies to help people focus better on their work.

Your Blanket Selection Impacts on Improving Your Sleep?

Yes. The selection of a weighted blanket plays an important role in improving your sleep. Therefore, you must be careful while purchasing a good weighted blanket.

Which filling should you get?

  • It is safe, non-toxic, and easy to clean plastic poly pellets. In terms of weighted blanket fillings, plastic poly pellets are one of the “cheaper” options.
  • Poly pellets can be replaced with micro glass beads as a more environmentally friendly option. They are hypoallergenic and may be washed at home.
  • Unlike glass beads, steel shot beads are larger and heavier, but they’re also much more durable. The smaller the beads, the more economical it is to employ them to attain the appropriate weight.

For whom are you buying a weighted blanket?

  • Before buying a weighted blanket for your child, measure height, weight, and age. A pediatrician should be consulted before purchasing a weighted blanket for a child under five.
  • When buying a weighted blanket for a couple, keep your partner’s height and weight.
  • Before buying a mattress for adults, note their weight, height, and bed size and buy accordingly.

What should be the size of a weighted blanket?

Weighted blankets should be selected based on the size of the mattress on which you or the recipient will be sleeping. Make sure you buy the weighted blanket that matches the dimensions of your bed if you sleep on one of these sites.

How heavy should the weighted blanket be?

If you’re buying a weighted blanket for yourself or a loved one, aim for one that is 10% of your body weight or the person’s weight. A weighted blanket must be of the correct weight for your body to get its benefits.

How To Use a Weighted Blanket for ASD, ADHD, or PTSD?

The deep pressure therapy delivered by hanging a blanket over their shoulders and tightly wrapping it around themselves can benefit individuals who have ADHD, autism spectrum disorder (ASD), PTSD, restless leg syndrome, and other illnesses. It makes it easier for those who have ADHD to concentrate on their schooling and homework due to using weighted blankets. 

People who have post-traumatic stress disorder (PTSD) can benefit from using a weighted blanket to help them recover control of their emotions when they are beginning to feel panicky. Hence, weighted blankets aid in physical relaxation and are also great for mental illness.

Benefits of Using a Weighted Blanket for Improving Your Sleep

Oxytocin booster

Weighted blankets provide pressure that is more like a hug from a loved one. This releases the hormone Oxytocin, which regulates blood pressure and relaxes the body.

Release dopamine and serotonin

You can feel the mild but deep pressure that weighted blankets exert on your body. Proprioceptive pressure, also known as “deep touch pressure stimulation,” has been found by scientists to increase dopamine and serotonin levels, two neurotransmitters known to reduce feelings of stress and despair.

Reduces cortisol

Using a therapeutic weighted blanket can help you sleep more soundly because it helps to keep your body in a more stable position. The stress hormone cortisol has been shown in studies to negatively impact blood sugar levels, digestion, and the immune system. Research suggests that grounding may help reduce cortisol levels at night.

Releases melatonin

Melatonin chemicals are released when a weighted blanket stimulates serotonin. This promotes sleep and helps regulate the sleep cycle.

Cures insomnia

Relaxation, better sleep, and reduced stress benefit from using a weighted blanket. In this sense, a weighted blanket may be an effective non-drug technique to improve sleep quality.

Improves focus

Educators and occupational therapists have advocated weighted blankets and lap cushions over the years. Many studies have shown that applying strong but mild pressure to a child’s body has calming effects on both the child’s anxiousness and attentiveness.

Reduces Fibromyalgia

A weighted blanket’s gentle, firm pressure has helped patients avoid symptom flare-ups. A better night’s sleep and a more positive outlook on life are both enhanced by this low-intensity pressure.

Alleviates happy mood

According to studies, serotonin levels can be elevated with deep pressure such as that provided by a weighted blanket. Cortisol, the stress hormone, is also reduced by deep pressure, which helps the body relax. A comforting hug from a weighted blanket can lift your spirits when you’re feeling down.

Five Tips to Sleep Better at Night

  1. Get a weighted blanket – A weighted blanket can help you fall and remain asleep, and we recommend it.
  2. Limit caffeine. Caffeine is the enemy of sleep. Avoid caffeine after lunch to improve your sleep.
  3. No screens for an hour or two before bedtime. Because blue light from screens interrupts your circadian clock, making it difficult to go to sleep.
  4. Day-to-day reflection and planning Even ten minutes to reflect on your day and prepare forward will help minimize tension and anxiety.
  5. Curate a space that invites you to get snug and sleep, and you’ll be more successful.

Frequently Asked Questions

How to use a weighted blanket for sleep?

It is recommended to use a weighted blanket in your body’s most comfortable position, which is sleeping on your stomach. Weighted blankets provide full-body covering and pressure therapy.

How to use a weighted blanket in the summer?

You can use a weighted blanket with a cover that does not produce sweating. Avoid using fleece covering as it can increase the body temperature and cause suffocation. 

Will a weighted blanket help me sleep better?

According to studies, a weighted blanket regulates hormones and acts as a pressure therapist that gives you warmth and a secure feeling. Consequently, it helps you sleep better and perform better the next day.

How weighted blankets help improve your sleep habits?

The additional weight of weighted blankets hugs the body, exerting pressure on the skin and causing the neurological system to relax. We tend to experience Deep Pressure Stimulation while under the pressure of a weighted duvet because of the pressure we feel. Once you get used to sound asleep, you will have a habit of sleeping soundly.


Getting a good night’s sleep is essential if you want to function effectively and have fun. There is no guarantee that a weighted blanket will help you completely cure insomnia or solve all your problems. Try using a weighted blanket and these sleep practices for a good night’s sleep.

Weighted blankets make it easier for you to go asleep and stay asleep throughout the night, allowing your body to regulate and refill itself. Put another way, investing in a high-quality weighted blanket will never be a mistake.

Mike Horton (head of Weighted Living)

by Mike Horton

Mike is one of the lead editors at Weighted Living and the author of this article. He's become fascinated with weighted products (a bit too much we think) and loves to see all the different ways they can improve our loves. He's written quite a few weighted product guides as well.

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