How heavy for a weighted blanket

Bethany Alexander
3 minute read

 

How to Use a Weighted Blanket for Best Results

Weighted blankets have gained immense popularity for their ability to improve sleep,
reduce anxiety, and promote relaxation. However, to fully reap their benefits, it is
essential to use them correctly. Whether you're new to weighted blankets or looking to enhance their effectiveness, this guide will teach you how to use one for the best results.

What Is a Weighted Blanket?

A weighted blanket is a therapeutic blanket filled with glass beads, plastic pellets, or similar materials that evenly distribute weight across your body. This gentle, calming pressure, known as deep pressure stimulation (DPS), mimics the soothing sensation of a hug or gentle compression. When used properly, weighted blankets can help improve sleep quality, reduce stress, and even alleviate symptoms of conditions like anxiety, ADHD, or autism.

How to Use a Weighted Blanket: Step-by-Step Guide

1. Choose the Right Weight

The first step to effectively using a weighted blanket is selecting the right weight for your body. As a general rule: The blanket should weigh about 10% of your body weight. For example, if you weigh 150 pounds, a 15-pound blanket is ideal.

 For children or lighter individuals, opt for a blanket that’s reflects the 10%
rule to ensure comfort.

Choosing the correct weight is essential because a blanket that’s too heavy can feel restrictive.

2. Use It During Sleep

For the best results, use your weighted blanket as part of your nightly sleep routine:

1. Spread it evenly over your bed and lie underneath it as you would with a
regular blanket.

2. Ensure the weight is distributed evenly across your body to maximize the
deep pressure stimulation.

3. Use it consistently each night to help your body adapt and build a relaxing sleep routine.

Some people may take a few nights to adjust to the heavier sensation. If it feels
overwhelming at first, start by draping the blanket over your legs or torso before
using it fully.

4. Incorporate It into Relaxation Time

Weighted blankets aren’t just for bedtime—they can also be used during relaxation or self-care moments.

Try these approaches:

 While Reading or Watching TV: Lay the blanket over your lap or shoulders
while relaxing on the sofa.

 During Meditation or Mindfulness Practices: Use the calming pressure to
enhance focus and relaxation during breathing exercises.

 For Naps: Weighted blankets are great for short naps, as they can help you
fall asleep faster and wake up feeling refreshed.

These non-sleep uses can help you reduce stress during the day and improve
overall well-being.

5. Combine with a Sleep-Friendly Environment

While a weighted blanket can significantly improve sleep, it’s most effective when
paired with a sleep-friendly environment. Optimize your bedroom for relaxation:
 Dim Lighting: Use soft, warm lighting or blackout curtains to create a cozy
atmosphere.
 Cool Temperature: Keep your bedroom between 15–19°C (60–67°F), as
weighted blankets can sometimes feel warm.
 Limit Noise: Use white noise machines or earplugs to block distractions.

By combining these elements, your weighted blanket will be even more effective in
helping you relax and sleep soundly.

5. Layer It with Other Bedding

If you find a weighted blanket too warm, consider how you layer it with other
bedding:
 Use it on top of a lightweight sheet or duvet in cooler months.
 In warmer months, replace heavier bedding with just a breathable cotton or
bamboo cover under the weighted blanket.

6. Focus on Breathing and Relaxation Techniques

Maximize the calming benefits of a weighted blanket by pairing it with relaxation
techniques:
 Deep Breathing: While lying under the blanket, focus on slow, deep breaths to
calm your nervous system.
 Progressive Muscle Relaxation: Starting at your toes, tense and release each
muscle group as you work your way up your body.
 Mindfulness: Focus on the sensation of the blanket’s gentle pressure to
ground yourself in the present moment.

These techniques, combined with the blankets deep pressure stimulation, can help lower cortisol levels and improve relaxation.

Common Mistakes to Avoid

1. Using the Wrong Weight
As mentioned earlier, a blanket that’s too heavy or too light can reduce its
effectiveness. Always follow the 10% rule when selecting your blanket.

2. Overheating
If you’re prone to overheating, avoid thick or fleece-style weighted blankets. Instead,
opt for breathable options made with cooling fabrics.

3. Inconsistent Use
For the best results, use your weighted blanket consistently. Occasional use may
provide temporary relaxation, but regular use is more likely to yield long-term
benefits like improved sleep.

Who Shouldn’t Use a Weighted Blanket?

While weighted blankets are generally safe, they may not be suitable for everyone.
Avoid using them if:
1. You have respiratory issues, such as asthma or sleep apnoea.
2. You experience mobility limitations, making it hard to adjust or move the
blanket.
3. You’re pregnant, as the added weight may feel uncomfortable.

Always consult your doctor if you’re unsure about whether a weighted blanket is safe
for you.

How Long Does It Take to See Results?

For many people, the calming effects of a weighted blanket can be felt immediately. However, it may take several nights to fully adjust to the sensation and notice long-term benefits, such as improved sleep quality or reduced stress. Stick with it for at least a week to allow your body to adapt.

Make the Most of Your Weighted Blanket

Weighted blankets are a simple yet effective way to improve sleep, reduce stress,
and promote relaxation. By choosing the right weight, using it consistently, and
incorporating it into a calming nighttime routine, you can unlock its full potential.
Whether you’re dealing with insomnia, anxiety, or simply looking to enhance your
bedtime experience, a weighted blanket could be the cozy companion you’ve been missing.

Here at Moozi we’re all about sleep hygiene. Our curated 3 step sleep routine
encourages restful and relaxing sleep - check out our weighted blankets which
mimic deep pressure therapy for deep sleep, our sleep sprays which use calming
scents to help you drift off and our sleep hypnosis recordings for sleep meditation.

Ready to transform your sleep? Try a weighted blanket today and enjoy the deep,
restorative relaxation it provides.