How Heavy Should My Weighted Blanket Be?

Quick Overview

If there was ever a year that needed a weighted blanket, it’s 2020. Weighted blankets are fast becoming the “it” item this year because they not only help people with insomnia but also soothe anxious thoughts…and we’ve had a lot to be worried about lately. Using deep pressure stimulation, the weight of the blanket works like a warm hug from a friend, which subconsciously tells your brain that everything is going to be ok. While therapists have recommended weighted blankets for years to patients with autism, PTSD, and sensory disorders, they are only recently starting to become a household staple.

If you’ve been wondering, “How heavy should a weighted blanket be?” then this guide is for you. We answer the most common questions below so you can choose the perfect weighted blanket!

How to Find the Perfect Weighted Blanket

Also known as a gravity blanket, a weighted blanket is quite simply, a blanket with weights inside. No, it’s not your grandmother’s unnecessarily thick wool blanket — this type of heavy blanket intentionally holds weight to induce Deep Touch Pressure (DTP), which relaxes the nervous system. According to the American Journal of Occupational Therapy, Deep Touch Pressure (DTP) is the “sensation produced when an individual is hugged, squeezed, stroked, or held.” Occupational therapist Theresa May-Benson, who works at the Spiral Foundation explains the usage of a weighted blanket as “very much based in deep pressure helping to calm that arousal level in the system and to help with self-regulation.”

To get this sensation in a blanket, the blanket is filled with weights, often in the form of plastic pellets or glass beads. A full-size weighted blanket is usually between 15-20 pounds for the average adult, depending on your size and preference. Particularly if you are someone who struggles to fall asleep because of racing thoughts or anxiety, a weighted blanket can give you a sense of safety and comfort that will help you sleep through the night. Like lighting a relaxing candle and meditating before bed, a weighted blanket is another tool to make your sleep environment more comfortable.

How Heavy Should My Weighted Blanket Be?

So, how much should the perfect weighted blanket weigh? Weighted blankets come in a range of weights, from five to thirty pounds, according to Healthline. The general rule of thumb when purchasing a weighted blanket is to find one that is approximately 10 percent of your body weight. Any lighter and you might not get all the benefits of Deep Touch Pressure (DTP). Of course, everybody is different and you might feel more comfortable with a lighter blanket, or one that is heavier than 10 percent of your weight. You are welcome to increase the weight guideline if you feel comfortable.

Here’s a few common body weight comparisons to be used as a guide:

• What weight weighted blanket do I need if I’m between 120 and 160 pounds? You should choose a blanket that is 12-16 pounds to start with.
• How heavy of a weighted blanket should someone who is 160 – 200 pounds get? Ideally, your blanket should be around 16-20 pounds in weight.

Weighted Blanket Weight Chart

Body weight	Blanket weight
20 – 30 pounds	2 – 3 pounds
40 – 50 pounds	4 – 5 pounds
60 – 70 pounds	6 – 7 pounds
80 – 90 pounds	8 – 9 pounds
100 – 110 pounds	10 – 11 pounds
120 – 130 pounds	12 – 13 pounds
140 – 150 pounds	14 – 15 pounds
160 – 170 pounds	16 – 17 pounds
180 – 190 pounds	18 – 19 pounds
200 – 210 pounds	20 – 21 pounds
220 – 230 pounds	22 – 23 pounds
240 – 250 pounds	24 – 25 pounds

Please note that the 10 percent rule will continue beyond people weighing 250 pounds, but it may be more difficult to find weighted blankets that are that size. This chart does not offer weighted blanket sizes for infants weighing less than 20 pounds since it’s not recommended for children of any age who are that small.

Can Weighted Blankets Be Too Heavy?

Yes, it can. While this is not specific to one type of brand or style, it is dependent on the size of the person who is using it. This may simply be uncomfortable for adults, but it can be dangerous for children to use a weighted blanket that is too heavy. If a child (or anyone) is unable to move their arms and legs to reposition themselves while under the blanket, this poses a safety risk. That’s why the 10 percent rule is so important.

It’s also helpful to follow this rule for adults and anyone with special considerations such as breathing problems and neuropathy. Neuropathy means someone has difficulty recognizing sensations, which often results from nerve damage or conditions like diabetes. Someone with respiratory conditions such as Chronic Obstructive Pulmonary Disorder (COPD), asthma, bronchitis, or pneumonia can stop breathing if an overly-heavy weighted blanket is placed on their chest.

Medical concerns like neuropathy can make it harder for someone to recognize when parts of their body have the circulation cut off. So, if someone has neuropathy and uses a weighted blanket that is too heavy, they may have trouble recognizing that parts of their body aren’t getting enough blood flow. A lack of blood flow to areas like the arms and legs can lead to stiffness, pain, and weakness, which can prevent someone from using their limbs properly.

A Word on Choosing the Right Weighted Blanket

Before purchasing a weighted blanket, check what type of weights it uses. Weighted blankets are often filled with poly pellets, glass beads, discs, or polypropylene plastic beads. These can be inconsistent as they move around and don’t distribute the weight evenly. Plus, the glass beads make a loud sound whenever they move around…not what you want when you’re trying to sleep!

With a revolutionary design, the weight of Yaasa’s blanket comes from woven 100 percent Recycled Polypropylene Fiber that distributes weight evenly throughout the blanket.

Does Height Matter for Weighted Blankets?

While your height is less important than your body weight when it comes to a weighted blanket, you will want the blanket to be large enough to cover your body while you sleep. A too-small blanket can easily slip off in the night and once a weighted blanket starts slipping, it’s all downhill from there! Most people choose a blanket that is the same as their mattress size or at the very least, will be able to cover their body fully.

Because height sometimes has an impact on a person’s weight, this may play a part in choosing the perfect weighted blanket. For example, someone who is taller may very well be heavier than a shorter individual, so they’d potentially need a heavier (and larger) blanket. This consideration is especially important for children and adolescents, who still have a lot of growing to do. If you get a weighted blanket for someone in these age groups, be mindful that they may outgrow it (both in height and weight) just as they would other articles of clothing.

Other Key Factors to Consider When Choosing a Weighted Blanket

While weight is the most important factor in choosing your blanket, you should also take the following into account:

• Material: A weighted blanket can be made of many different fabrics, from cotton to poly blends. Natural fibers like cotton are definitely recommended as they will be cooler than synthetic fabrics. The Yaasa Weighted Blanket is made of soft hand-knitted cotton.
• Washability: While you don’t need to wash a weighted blanket every week, you also don’t want one that can’t be washed. Check the guidelines on the Care Tag of a blanket before you purchase it. Weighted blankets with removable covers are fairly easy to clean because you can simply remove the exterior and throw it in the washer while the lining stays out. When you just need to spot clean, use a washcloth with cool water to treat a stain on your weighted blanket. For a deep clean, The Yaasa Weighted Blanket can either be dry-cleaned or you can wash it on a cool cycle and lay it flat to dry. It is not recommended to put it in the dryer.
• Breathability: One of the biggest faults of weighted blankets is that they trap heat. Overheating can easily disrupt your sleep at night, so finding a breathable blanket is a must. The Yaasa Weighted Blanket’s unique hand-knitted design allows air to circulate so you can stay cozy without getting too hot at night.

How Do Weighted Blankets Work?

While scientific research on weighted blankets is still limited, many adults and teens use an anxiety blanket for its calming benefits. While a weighted blanket is not a cure for any sort of medical condition, it can help improve your sleep quality and alleviate restless leg syndrome, especially when used in tandem with an adjustable bed. Weighted blankets are also designed to soothe anxiety through the use of DTP. This type of therapy helps people feel more relaxed by stimulating the production of feel-good hormones like serotonin and dopamine in the brain. Weighted blankets have also been used in the past with patients who have autism spectrum disorder as weight can help with behavioral regulation. If you are using a weighted blanket for any kind of disorder, it is advised that you speak with your occupational therapist or doctor to make sure a weighted blanket is right for you.

For example, people with respiratory conditions or sleep apnea should consult their doctor before using a weighted blanket. While a child can use a weighted blanket if recommended by a doctor, infants should never use weighted blankets as this increases the risk of SIDS.

Discover more about weighted blanket benefits with Yaasa.

Why Choose a Yaasa Weighted Blanket?

We’ve already mentioned some of the main reasons why so many people trust Yaasa’s blanket as the best-weighted blanket on the market, including the soft materials used, breathability, and unique hand-knitted design. Even if another blanket is the same weight, you’ll find that Yaasa’s version has better weight distribution. This allows for the ideal DTP sensation to give you the peaceful night’s sleep you’ve been craving. After a few days of using your blanket, you should notice that your sleeping has improved. Eventually, many people come to rely on the comforting feeling a weighted blanket provides year-round.

Frequently Asked Questions