Weighted Blanket Calculator
Find your optimal blanket weight for better sleep and relaxation
Note: Not recommended for children under 3, individuals with respiratory or circulatory issues, or those who cannot move the blanket independently.
Choosing the Right Weight for Your Blanket
The widely-accepted standard for weighted blankets is 10% of body weight. This guideline offers enough pressure to trigger deep touch stimulation without restricting movement. While this is a reliable starting point, your personal comfort and needs should guide your final decision.
Why the 10% Rule Works
This recommendation comes from clinical research, including a randomized controlled study where weighted chain blankets at approximately 10-12% of body weight significantly improved insomnia severity in psychiatric disorders. Participants using properly weighted blankets showed an average 8-point improvement on the Insomnia Severity Index versus just 0.3 points in the control group.
Special Considerations
- Shared blankets: For couples, target approximately 7.5% of combined body weight for even distribution of pressure.
- Bed size adjustments: Larger blankets distribute weight over a greater area, potentially reducing pressure sensation. Our calculator accounts for this by adjusting according to bed size.
- Children (3+ years): Always consult a pediatrician first. Weighted blankets must never be used for children under 3 due to suffocation risks.
- Medical conditions: Avoid weighted blankets if you have respiratory issues, circulatory problems, or temperature regulation disorders without medical clearance.
Blanket Weight Examples
| Body Weight | Recommended Blanket |
|---|---|
| 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) |
| 250 lbs (113 kg) | 25 lbs (11.3 kg) |
Blanket Fillings and Their Effects
The material inside your weighted blanket significantly affects how it feels and functions. High-quality blankets use even weight distribution to maximize therapeutic benefits.
Micro Glass Beads
Small, dense, and hypoallergenic, these provide the most even weight distribution and thinner profile. Glass beads are quieter and more environmentally friendly than plastic alternatives.
Best for: Most users, especially those sensitive to noise or bulk
Plastic Poly Pellets
More affordable but bulkier than glass beads. Require larger volumes to achieve the same weight and may create a lumpier texture. Can make slight noise when moving.
Best for: Budget-conscious buyers
Steel Shot Beads
Very dense with excellent durability. Provide substantial weight with minimal volume but can be noisier than other options. Used in high-quality clinical settings.
Best for: Extra-heavy blankets with minimal bulk
Quality Check
Look for blankets with small quilted pockets (less than 4 inches square) to prevent filling from bunching in corners, ensuring even pressure distribution across your body.
Health Benefits and Limitations
Research shows weighted blankets can help with specific conditions, though results vary between individuals.
Strong Evidence
- Anxiety reduction: Multiple studies show decreased anxiety symptoms during acute stress. A systematic review of 8 studies found consistent short-term reductions in anxiety.
- Insomnia improvement: A 4-week randomized controlled trial showed significant improvement in insomnia severity index scores compared to control groups.
Mixed Evidence
- Autism spectrum disorders: Some studies show subjective improvements in sleep quality, but objective measurements often show limited change.
- Pain management: Preliminary research suggests weighted blankets may reduce chronic pain perception, particularly in people with high anxiety levels.
When to Avoid Weighted Blankets
Do not use weighted blankets if you have:
- Respiratory conditions (asthma, COPD, sleep apnea)
- Circulatory problems
- Claustrophobia
- Difficulty moving independently
Always consult a healthcare provider before using a weighted blanket if you have medical concerns.
Getting the Most from Your Weighted Blanket
Proper use maximizes the therapeutic benefits while ensuring comfort and safety.
Initial Adjustment
Allow 7-14 days to adapt to the sensation. Start with shorter periods (30-60 minutes) before using overnight. If you feel restricted rather than comforted after two weeks, consider a lighter weight.
Correct Positioning
The blanket should cover your body from shoulders to feet but not hang off the bed sides. This ensures even pressure distribution without pulling the blanket off-center while you sleep.
Temperature Management
Weighted blankets can trap heat. Choose breathable fabrics like cotton or bamboo covers. For summer use, select a blanket with cooling properties or adjust your room temperature accordingly.
Maintenance
Most weighted blankets come with removable, washable covers. The inner weighted portion typically requires spot cleaning or professional cleaning. Follow manufacturer guidelines to maintain even weight distribution.