Weighted Blanket Weight Guide

Scott Gurfein
Updated: 17, September, 2020

#1 Weight Guide To Choosing A Weighted Blanket

To enjoy all of the benefits of a weighted blanket, such as better sleep, you need it to be the right weight for you. You want a blanket that's 10 percent of your own weight so that it applies enough pressure to release feel-good chemicals in your brain but isn't light enough to where it isn't beneficial.

What is a weighted blanket?

Weighted blankets have been used for a long time as part of sensory integration therapy. This has helped individuals with autism and other sensory processing disorders improve their sleeping habits and emotions. They can be used by children and adults alike and tend to weight between 5 and 30 pounds.
Now, many different weighted blankets are available. They can be made out of a variety of cover materials, including cotton, fleece, and silk. But the real weight from the blankets comes from the filler. This interior material tends to consist of glass beads, steel shots, or sand.

How does it work?

Weighted blankets help provide Deep Pressure Stimulation. This is a type of therapy where pressure is applied to the body. And this helps promote the production of "feel good" neurotransmitters, such as serotonin and dopamine.
These chemicals help you feel happy. It's also been found that DPS helps with the production of melatonin, which is an essential chemical responsible for regulating your sleep patterns. With these substances flooding your body, you rest more soundly at night.

Weighted blankets help children and adults with these medical conditions

Medications and other types of therapies may be necessary for certain medical conditions. But you don't want to overlook the benefits weighted blankets can give you, especially if you suffer from any of the following.


People with depression experience a loss of interest in activities that once brought them joy. This overwhelming sadness tends to manifest in negative behaviors, such as an inability to eat or sleep.
DPS promotes the production of serotonin and oxytocin in the brain. These are your body's natural "happy" chemicals. With a weighted blanket, you can naturally create these substances and rest happily at night.


Insomnia can exist as its own sleeping disorder. Or it can be a symptom of another health problem, such as chronic illness or depression. It's characterized as the inability to stay asleep for extended periods of time.
DPS is great for the production of melatonin. It regulates your body's sleep cycles. This means it essentially tells your body when it's time to rest. You can reconfigure your body's internal clock by using a weighted blanket at night.


Anxiety disorders can make it difficult to have conversations and do your work adequately. There may be nothing external going on around you, yet your body's "fight or flight" response is at maximum power.
Your body's nervous system works overtime with anxiety. A weighted blanket produces a sensation of calmness, which combats those negative emotions. The pressure applied to your muscles lets your body know that it's okay to relax right now. A weighted blanket tells the mind that it's safe right now to sleep.

Autism Spectrum Disorder

Autism spectrum disorder ranges in severity. It affects a child's neurological and social development. In severe cases, individuals with autism may have trouble connecting with others and may suffer from anxiety.
That anxiety is enough to keep them up at night. And in this instance, weighted blankets help release those "feel good" chemicals. Many doctors recommend getting weighted blankets for children with autism.

ADHD (in children)

Another disorder that tends to be diagnosed early in childhood is attention deficit hyperactivity disorder. Children with ADHD tend to exhibit excitability, aggressiveness, and absent-mindedness.
These symptoms can worsen if the child is unable to sleep sufficiently at night. Plus, younger kids often need between 9 and 12 hours of rest. A weighted blanket can help these children go to bed and fall asleep faster, so they wake up refreshed.

Chronic Pain

A pulled muscle or back sprain can lead to months or even years of pain. When people live with chronic pain, they often have difficulty going to sleep because the discomfort is too great.
Luckily, a weighted blanket decreases anxiety, reduces stress, and eases tense muscles. You gain more restorative rest with a weighted blanket, so your pain doesn't disturb you as much in bed.


Post-traumatic stress disorder occurs in people who saw or experienced something horrific. Years later, PTSD tends to manifest as anxiety, depression, and sleeping difficulty.
Deep Pressure Stimulation is highly recommended for individuals with PTSD. Serotonin helps the body relax. And the melatonin helps you maintain a healthier sleep cycle. While weighted blankets can help a lot, make sure to talk to your doctor to see if additional therapy and medications can help your PTSD further.

Other benefits of using a weighted blanket

Anyone can buy a weighted blanket. Even if you don't have depression or autism, you can still benefit in several ways from sleeping under this great bedding.

Better Quality Sleep

Several stages make up restful sleep. One of the most important is the REM stage, which occurs when the brain is most active. To wake up feeling rejuvenated, you need to go through each stage. Sleeping under a weighted blanket increases the chances of staying asleep for the entire night.

You Sleep Longer

Adults require 7 to 8 hours of sleep nightly. Even if you only get 5 to 6 hours, you may still feel groggy the next day. A weighted blanket lets your body relax all night long, so you get all the sleep you need and wake up at the right time feeling ready to go to work or school.

Helps You Fall Asleep Quicker

When you're alone with your thoughts, you may lie awake for hours. Your mind races, but a weighted blanket helps you relax. It comforts you and lets your brain know that it's safe to rest right now. This is why weighted blankets are also great for plane rides because you can fall asleep at the beginning of your journey and stay asleep the entire trip.

Alleviates Stress

Everyone feels stressed at some point or another. And you can alleviate much of that stress with a weighted blanket. The release of oxytocin, serotonin, and dopamine fill you with happiness. But talk to your doctor if you suspect you have an anxiety disorder.

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

There are a lot of benefits to gain from a weighted blanket but only if you get one that's the right weight for you. Whether you're getting one for an adult or child, the same rule applies. Your blanket should be 10 percent of your body weight. The handy guide below shows you what kind of blanket would work best for you.

Weighted blanket weight guide

Individual Weight
Combined Weight (Couples)
Blanket Weight
*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.

Additional things to look for in a weighted blanket

The right weight ensures your weighted blanket gives you all the benefits you need. But for the best sleep possible, you also want to look at several other factors to ensure it works ideally for you.

1. Size

Generally, your weighted blanket should be the size of your bed. Different sizes from twin to king are available for whatever bed you may own.
This is particularly important if you plan on sharing the blanket with your partner. It needs to cover both of you evenly, so you both enjoy the benefits.

2. Fillings

The filler is what gives the blanket its extra heft. You want a filler that provides an even distribution of weight across your body. The premium non-toxic glass beads Snuggle Pro uses are ideal for this. Other fillers, like steel beads and plastic pellets, tend to be noisier and offer a more uneven texture.

3. Fabric

Like any blanket, the fabric should be soft and breathable. Cotton is ideal for bedding because you can use it any time of year. And that's why Snuggle Pro offers high-quality, hypoallergenic cotton in all of its blankets. You can keep your cotton blanket over your bed all year round. It doesn't even get hot in the summertime.

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