Weighted Blanket Guidelines

Scott Gurfein
Updated: 17, September, 2020

Weighted Blanket Guidelines: Choosing The Right One

There are several factors to consider when purchasing a weighted blanket. You want to make sure its weight is 10 percent of your body weight. You also want to make sure the cover material and filler are suitable. Cotton and glass beads, respectively, are preferable to keep you comfortable regardless of the time of year.

What is a weighted blanket?

Weighted blankets, also known as gravity blankets, have been used by therapists and psychiatrists for years. Now, they have entered the mainstream. Anyone can buy them and take advantage of their benefits.
They're heavier blankets weighing between 5 and 30 pounds. This weight applies pressure across your body. While the exterior surface is often made out of cotton, flannel, or a similar fabric, the filler is what gives the blanket its heft. Glass beads, poly pellets, and steel beads are common. Many users prefer the glass beads offered by Snuggle Pro's weighted blankets because they are smooth and noiseless.

How does it work?

Occupational therapists recommend weighted blankets to people due to a phenomenon called Deep Pressure Stimulation. This pressure on your body results in a release of serotonin inside your brain. People often call this the "happy" chemical because it instills a sense of well-being and joy.
Through this sense of calmness, people enjoy a host of benefits. With weighted blankets, people are able to:
  • Wind down at night
  • Deal with stressful emotions
  • Settle down from overexcitement

What medical conditions do weighted blankets help?

Numerous people can benefit from weighted blankets. This is particularly true if they have a certain medical condition that makes it tough to go to sleep. Medication and other forms of therapy may be necessary. But weighted blankets make for a useful lifestyle change you can easily make at home.


Depression is more than just feeling sad. It's the persistent phenomenon of experience negative thoughts, which can eventually manifest into harmful behaviors.
Just like serotonin is a "happy" chemical, the same holds true for oxytocin. Deep Pressure Stimulation aids in the release of both in your brain. You're less agitated in the evening, so you can go to sleep more easily.


Insomnia refers to difficulty in falling and staying asleep. This often leads to problems in the daytime, such as mood disturbances, trouble concentrating, and fatigue. Some people merely have acute insomnia where they have trouble sleeping for a few nights while others have chronic insomnia, which affects them for weeks or months.
When you're dealing with insomnia, you need more melatonin. This hormone regulates your body's sleep cycles. A boost could be just what you need to fall asleep more easily, and DPS sends signals to the brain to release that chemical.


Anxiety is common in stressful situations, like having an argument with a loved one. However, some people experience anxiety in situations that don't necessitate such fear. An anxiety disorder can interfere with your day-to-day life. If it keeps you up at night, then you feel fatigued the next day.
Weighted blankets help calm the body. The pressure applied lowers your heart rate. People with chronic anxiety constantly have their "fight or flight" response activated, which makes it tough to rest. But by lowering your heart rate, you reduce that responses, so your body doesn't feel the need to flee.

Autism Spectrum Disorder

Communication and behavioral issues are common in people with autism spectrum disorder. Roughly 1 out of every 54 kids in the United States of America have this disorder. And it can lead to anxiety, which results in sleepless nights.
Weighted blankets help children and adults with autism rest soundly. The extra weight of the blanket makes it harder to move around. You're more aware of your movements, so you're less likely to kick and fidget in bed.

ADHD (in children)

Attention Deficit Hyperactivity Disorder is often defined as difficulty paying attention. However, people with ADHD also tend to suffer from mood swings, depression, and anxiety.
Any of these symptoms make it tough to go to sleep. A weighted blanket, through the release of serotonin and melatonin, helps sooth the nervous system. You don't feel urges to get up and move around, so you can just focus on your sleep.

Chronic Pain

Chronic pain can occur anywhere. Your back, head, or limbs may constantly feel sore. And weighted blankets can make for a great pain management tool. People with chronic pain tend to toss and turn because they're in such immense discomfort.
Additionally, not sleeping well can make that pain worse during the day. Talk to your doctor because you want to make sure the blanket isn't heavy to the point where it causes you more aches.


After going through or witnessing a traumatic event, many people develop post-traumatic stress disorder. Years later, PTSD can still result in anxiety, unwanted thoughts, and nightmares.
All of these impact your sleep. Some people lie awake at night, unable to relax. But you can manage stress and anxiety from PTSD with the help of a weighted blanket.

Other benefits of using a weighted blanket

You may still require other treatments if you use a weighted blanket for medical conditions. But if you don't have any of the above, then a weighted blanket can still help you in other ways.

Better Quality Sleep

Every night as you rest, you go through various sleep cycles. You want to go through each stage so that you wake up refreshed. A weighted blanket can help ensure you stay asleep the entire night so that you don't miss out on essential REM rest.

You Sleep Longer

Adults need 7 to 8 hours of sleep nightly. Kids need anywhere between 9 and 12 hours depending on their age. With a weighted blanket, you're more likely to go to sleep at a reasonable hour and stay asleep until you're good and ready to face the day.

Helps You Fall Asleep Quicker

Various problems can make you stay awake at night. After all, this time of the day is quiet, and you're alone with your thoughts. A weighted blanket provides a soothing sensation across your body. When you're relaxed, that's when you can doze off.

Alleviates Stress

Problems at work or school can make it tough to rest. You may have an important project due tomorrow, and you're not sure how well you're going to do. With weighted blankets, you fall asleep faster even with stress. And when you wake up energized, you're ready for anything the day has in store for you.

10 percent rule: A guideline to choosing the best weighted blanket for you

One of the most important guidelines when buying a weighted blanket is the 10 percent rule. This states that your weighted blanket should be 10 percent of your bodily weight. Follow the chart below to see how heavy your blanket needs to be.

Weighted blanket size and weight guide

Individual Weight
Combined Weight (Couples)
Blanket Weight
Blanket Size
48"x72" Twin
60"x80" Queen
*It's important to remember that a weighted blanket is not recommended for children under 2 years of age, even if they weigh at least 30lbs.

Consequences of choosing the wrong size weighted blanket

You need to follow the Goldilocks principle. Your weighted blanket shouldn't be too heavy or too light. It needs to be just right.
When a blanket is too heavy, it can cause more harm than good. It applies too much pressure, which can make you uncomfortable. This only adds to any stress you're feeling. The extra weight also isn't good for any aches or pains you're experiencing.
When a weighted blanket is too light, you don't benefit from DPS. There isn't enough pressure applied to release those essential chemicals in your brain.

Additional things to look for in a weighted blanket

Weight is an important factor. But it's far from the only one. You also want to look into the following before you purchase any new bedding.

1. Size

The right size can make all the difference. Generally, your blanket should be the same size as your bed. However, you may need one that's a little bit bigger if you have a sleeping partner.

2. Fillings

Weighted blankets have fillings that give them additional heft. But not all fillers are worthwhile. Plastic pellets melt when exposed to high temperatures, and steel beads can be noisy. Snuggle Pro uses glass beads because they're quiet, smooth, and comfortable.

3. Fabric

You want a cozy blanket, so make sure you look up the fabric of the cover material. Flannel and silk can be found, but for best results, you want to stick with cotton. It's a breathable fabric that keeps you snug any time of year. Snuggle Pro only uses 100 percent Oeko-Tex certified organic hypoallergenic cotton for its blankets.

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