This calculator is for general information and education. It is not medical advice and does not replace the judgment of a doctor, nurse or pharmacist who knows the full clinical picture.
The 10% rule
Manufacturers and occupational therapists usually suggest a weighted blanket of about 10% of your body weight. The blanket should feel firm and calming, like a gentle hug, without restricting breathing or movement. A range of about 7% to 12% is common; between two sizes, many people start with the lighter one.
Example
An adult who weighs 150 lb would look at a blanket of about 15 lb. Common sizes sold include 10, 12, 15, 20 and 25 lb, so 15 lb fits well. For someone who weighs 180 lb, 18 lb falls between 15 and 20 lb; many would try 15 lb first.
Children
For children, some sellers suggest 10% of body weight plus 1 to 2 lb. Ask a pediatrician first. A weighted blanket should never be used for a baby or toddler: the American Academy of Pediatrics and the Consumer Product Safety Commission warn that weighted sleep sacks and blankets are not safe for infants. Any child using one must be able to remove it alone.
Who should be careful
Talk to a doctor before using a weighted blanket if you have:
- sleep apnea or other breathing problems;
- heart or circulation problems, or low blood pressure;
- claustrophobia;
- difficulty moving or turning over, for example after a stroke or with certain disabilities.
What the research says
Weighted blankets apply deep pressure, which many people find relaxing. Some studies suggest benefits for insomnia and anxiety: a Swedish randomized trial published in 2020 found better sleep in adults with depression, anxiety or ADHD using chain-weighted blankets. Evidence is still limited, however, and results vary from person to person.
Choosing a blanket
- Size: the blanket should cover your body, not the whole bed; weight hanging over the edges pulls it off.
- Filling: glass beads are quieter and more compact than plastic pellets.
- Heat: weighted blankets can be warm; look for breathable covers if you sleep hot.
- Care: heavy blankets are hard to wash, so a removable cover helps.
Getting used to it
Start with 20 to 30 minutes on the couch or before sleep, and build up over a week or two. If you feel too hot, restless or short of breath, remove it.