Do Weighted Blankets Really Help With Insomnia? What the Science Says

What Is Insomnia—and Why It’s So Frustrating

Insomnia is a common and exhausting sleep disorder that affects millions of people worldwide. For those struggling with sleepless nights, the search for a natural and effective solution can feel endless.
One product that’s been gaining attention among sleep experts and wellness enthusiasts alike is the weighted blanket, a simple, science-based tool that may help calm the body and mind.

What Is a Weighted Blanket?

Weighted blankets are exactly what they sound like, cozy blankets filled with glass beads or pellets that add gentle weight, typically between 5 and 30 lbs.
The even pressure they provide mimics the soothing feeling of being hugged, a concept rooted in Deep Pressure Stimulation (DPS) — also known as Deep Pressure Therapy.

This pressure is believed to:

• Trigger the release of serotonin and dopamine (feel-good neurotransmitters)

• Reduce levels of cortisol (the main stress hormone)

• Promote a sense of calm that prepares your body for deeper, more restful sleep

👉 If you’d like to experience this yourself, explore our Weighted Blanket Collection.

The Science Behind Weighted Blankets and Insomnia

🧠 The Karolinska Institute Study

One of the most referenced studies comes from the Karolinska Institute in Sweden.
Published in the Journal of Sleep Medicine and Disorders, it followed 120 adults diagnosed with clinical insomnia.

Participants were split into two groups: one slept under a weighted blanket (~16 lbs on average), the other used a light chain blanket (control).
After four weeks, researchers observed:

• Better sleep onset and efficiency

• Longer sleep duration

• Reduced anxiety and cortisol levels

• Improved daytime energy and focus

Interestingly, those with moderate to severe insomnia saw the strongest benefits — suggesting weighted blankets may be most helpful for chronic sleep difficulties.

🩺 Harvard Health Perspective

The Harvard Health Blog also reviewed available studies and concluded that while research is still limited, early findings are promising.
Weighted blankets appear to help reduce anxiety and improve sleep quality, though more large-scale trials are needed to confirm long-term effectiveness.

In short: science supports the possibility, and users confirm the reality.

Cautions and Limitations

While weighted blankets can be beneficial, they’re not a miracle cure — and they may not suit everyone.

Keep in mind:

• Choose the right weight, roughly 10 % of your body weight

• Avoid use for children under 3 or individuals with certain medical conditions (asthma, respiratory issues, limited mobility)

• Some users may find them too warm or restrictive; opt for breathable materials like bamboo or cotton covers

For sensitive sleepers or hot climates, our Dual-Sided Bamboo Weighted Blanket offers cooling comfort and washable convenience.

Real Experiences from Weighted Blanket Users

While research continues, anecdotal evidence has been overwhelmingly positive.
Thousands of users report feeling calmer, falling asleep faster, and waking up more refreshed.

“I’ve struggled with insomnia for years, and nothing helped. Since using a weighted blanket, I fall asleep faster and stay asleep all night.”
— Sarah, British Columbia

“I was skeptical, but it’s been life-changing. It’s like being gently hugged all night long.”
— Michael, Ontario

Although individual results vary, these testimonials show how consistent nightly use can deliver lasting improvements in sleep and mental well-being.

How to Choose the Right Weighted Blanket

When selecting your blanket, consider:

If unsure, start with a lighter option and adjust gradually.

How to Incorporate It into Your Sleep Routine

To get the full benefit, combine your weighted blanket with healthy sleep habits:

1. 🕐 Stick to a consistent schedule, go to bed and wake up at the same time daily

2. 🌙 Limit screens an hour before bed (blue light disrupts melatonin)

3. 📖 Create a calming routine, reading, meditation, or soft music

4. 🌡️ Keep your bedroom cool, dark, and quiet

5. 🪶 Use your blanket every night, the benefits build over time

Small, steady habits make the biggest difference.

Conclusion: Can Weighted Blankets Help You Sleep Better?

While studies are still emerging, the evidence so far suggests that weighted blankets can be a valuable, natural aid for insomnia, especially for those dealing with anxiety or stress-related sleeplessness.

The gentle pressure promotes calm, reduces stress hormones, and may improve both sleep quality and emotional well-being.
They’re not a cure-all — but for many people, they’re the missing piece of a healthy sleep routine.

If you’re ready to test the science yourself, try one of our Canadian-designed weighted blankets made for comfort in every season:
👉 Shop the Better Sleep Collection

💤 Frequently Asked Questions 

Q: Do weighted blankets really help with insomnia?
A: Research shows they can improve sleep onset, efficiency, and reduce anxiety — especially in moderate to severe insomnia.

Q: Are weighted blankets safe for everyone?
A: Yes, for most healthy adults. Avoid use for small children or those with respiratory or mobility issues.

Q: How heavy should my weighted blanket be?
A: About 10 % of your body weight is ideal for even, comfortable pressure.

Q: Can a weighted blanket replace medication for insomnia?
A: It can be a helpful natural supplement but should not replace prescribed treatments without medical advice.