Weighted Blankets Can Actually Improve Your Sleep—and Mood—a New Study Says

If you’ve ever fallen asleep under a weighted blanket, then you know it feels like an encompassing hug. In fact, a recent study conducted by the American Journal of Occupational Therapy (and peer reviewed by Flinders University) confirmed that weighted blankets can be used as a sleep intervention for individuals who struggle with a wide variety of health conditions, all the while improving mood and pain levels throughout the day. “Adults who used the blankets reported better sleep, reduced use of sleep medications, and even improvements in mood and pain management,” explains Dr. Suzanne Dawson, occupational therapist and researcher at Flinders University.

Whether you struggle with anxiety, overheating, or chronic pain, sleeping with a weighted blanket could improve your sleep and overall mood (they’re also relatively easy to clean!)—below, find everything we know about the recent study and what it could mean for your sleep quality.

What Makes Weighted Blankets So Good for Sleep?

Weighted blankets are constructed using materials like microfiber beads, sand, steel beads, pebbles, and even grains. The study was a meta-analysis of 18 existing studies involving both adults and children with poor sleep quality who slept under a weighted blanket overnight for therapeutic purposes. 

“Parents often reported that their children appeared more relaxed, less anxious, and more focused during daily activities when using the blankets, which could have a longterm impact on their overall well-being,” Dr. Dawson explains. “While more rigorous research is needed to find their optimal use, use of weighted blankets should be further explored in practice.” For example, the study’s findings were used to improve state-wide protocols across mental health services in South Australia.

Who Should Consider Sleeping With a Weighted Blanket?

If you struggle with back pain, insomnia, or trouble focusing, using a weighted blankets can be a simple way to promote better sleep. Furthermore, Dr. Dawson is currently working on a related project that explores the effectiveness of weighted blankets on patients with dementia.

“A staged investigation will be conducted to 1) examine the effectiveness of weighted blankets as a sleep intervention for people with dementia; 2) understand the barriers and facilitators to use of weighted blankets; and 3) co-design a plan for future implementation across a range of settings,” the project’s objective states. Consider trying it out for yourself to hopefully improve your quality of sleep!