Weighted Blankets for Adults — Safety & Sizing
Evidence-based guidance to choose a weight and size that feel supportive — and to use weighted blankets safely. If you’re new to sensory terms, start with our Beginners Hub.
Why this helps: proprioceptive (deep pressure) input
Even pressure across the body can create a calming, “held” sensation for some adults. That steady proprioceptive input may reduce restlessness and cue the body toward a sleep or relaxation state. It doesn’t work for everyone — comfort and safety come first.
See more proprioceptive options in Home & Daily Living (e.g., compression layers), and sound-based sleep supports in our White Noise Machines guide.
Signs this might fit you
- You feel calmer with a heavier duvet or firm hug pressure
- Restless legs or fidgeting settle when there’s steady pressure
- Falling asleep is easier with a tucked-in sheet or weighted throw
Safety first
Do not use a weighted blanket if you have trouble moving under covers, certain breathing or circulation issues (e.g., untreated sleep apnea, severe asthma/COPD), or if a clinician has advised against it. Avoid use after some surgeries, during late pregnancy, or with open wounds — check with your care team.
Never use on infants or anyone who cannot move the blanket independently. Keep weights off the face and neck.
Find your weight & size
Rule-of-thumb weight bands
| Body weight | Start here | Also consider |
|---|---|---|
| 100–130 lb | 10 lb | 8–12 lb |
| 130–170 lb | 12–15 lb | 10–17 lb |
| 170–220 lb | 15–20 lb | 12–22 lb |
| 220–270 lb | 20–25 lb | 17–27 lb |
| 270+ lb | 25–30 lb | 22–30 lb |
Heat & fabric
- Run warm? Choose breathable cotton or bamboo viscose, or knit/loop styles that allow airflow.
- Run cold? Flannel or minky covers hold heat; removable covers ease washing.
Bed fit & positioning
- Pick a size that fits your body, not the mattress — most adults prefer 48–60″ wide.
- Keep weights off the head/neck; stop at the shoulders.
- If mobility is limited, use a lighter throw to avoid entrapment.
First-week plan
- Start with 15–30 minutes while relaxing or reading.
- Use on lower body only if full coverage feels too strong.
- Check morning comfort: any soreness, headaches, or breathing changes → reduce weight or discontinue and consult a clinician.
Helpful companion resources: build a low-stim bedtime routine with our Printables Hub, and tune your room’s soundscape with White Noise Machines.
Care & maintenance
- Use a removable cover to reduce wear and simplify washing.
- Inspect seams for bead leaks; discontinue use if leaking.
- Air-dry or low-heat dry per manufacturer instructions.
Designing a calmer bedroom? See our Sensory-Friendly Spaces hub for lighting, texture, and layout ideas.
FAQ
- Is heavier always better?
- No. The “just-right” weight feels grounding without effort to move. If you brace or change breathing, go lighter.
- Can I use it all night?
- Some do; others prefer wind-down only. Prioritize comfort and safety, and follow your clinician’s guidance if you have medical conditions.
Information only — not medical advice.
Sources
- Sleep Foundation — Weighted Blanket: How to Choose the Right Weight (common ~10% guideline; 5–12% range).
- Reputable clinic and manufacturer safety notes: avoid if you cannot move freely or have certain breathing/circulatory issues; keep weights off face/neck.