Weighted blankets are becoming more and more popular with sleepers who struggle with insomnia or nighttime anxiety. Weighted blankets must have enough pressure to induce a calming feeling in order to be effective. However, this pressure needs to be balanced so the user doesn't feel suffocated by the blanket throughout the night. Here, we are going to discuss the proper dimensions of your heavy blanket, so you can ensure you are using one that truly helps, instead of hurts, your sleep. 

What is a weighted blanket? 

A weighted blanket is a blanket that contains plastic pellets of glass microbeads so that it can add pressure to the body. They are encased in some sort of batting that also helps increase the weight of the blanket. Most of them weigh between 5-30 pounds, with some significantly heavier than most duvets and comforters. Some even have removable covers to make cleaning that much easier. 

They are believed to stimulate production of happiness hormones like dopamine and serotonin. It can also reduce levels of cortisol, which is a type of stress hormone. This can help the body enter a more relaxed state, which is helpful for getting sleep. However, these claims are still being investigated.  

How heavy should they be? 

Weighted blankets should be about 10% of your body weight. Therefore, if you weigh 50 pounds, your weighted blanket should be 5 pounds. If you weigh 200 pounds, then it should be about 20 pounds. 

The ideal blanket is whatever is conducive for you and your life. If it feels right to you, then it's the perfect blanket. Prefered weights can vary between 5-12% of sleepers' body weight. You may need to test out a few weights before you commit to a blanket, that way you feel secure, but not claustrophobic. 

What size weighted blanket you need

In addition to weight, size is another consideration when you are choosing the right weighted blanket for you. There are varying sizes available, depending on the brand. There are some brands that offer sizes that correspond to current bed sizes, while others offer their own generalized sizing structure. Some also categorize sizes based on the weight of the blanket, with heavier blankets being larger. 

The most common sizes for weighted blankets include: 

• Single: These blankets are designed for solo sleepers, and has an average dimension of 48x72". There may be some slight variation in this sizing, but this is standard, and corresponds to a full-sized bed. 
• Large: A large weighted blanket is enough to fit two people. Its typical size is 80x85-90x90". 
• Queen and King: Both sizes are also large enough for two people. They are not oversized and fit the dimensions of queen and king sized beds. Queen blankets measure 60x80" and King blankets are 76x80". There are even some brands that will offer combined sizing for full and queen beds, as well as king and California king. 
• Kids: There are some smaller sizes for children. They normally measure 36x48"-38x54". Weighted blankets are considered safe for children 3 years and older, so younger kids should not use them. 
• Throw: A weighted throw is big enough for one person to use. They are normally very long, but narrow, measuring about 40-42" wide. 

It's important to double check the size you need as some brands do not offer exchanges or refunds for wrong sizes. 

Weighted blanket protocol for children 

Weighted blankets are safe for children 3 years and older, or who at least weigh 50 pounds. There has been a number of companies who have introduced weighted blankets specifically for children. They normally weigh between 3 and 12 pounds. 

Parents should use caution with the 10% rule when picking out a weighted blanket. A family physician should be used to determine the right weight for your child. And even then, it's best to err on the lower end of the recommended weight range for your child. 

Weighted blankets have been shown to be great for certain children, especially those with autism spectrum disorder. A study showed that even though children felt comfortable with the blankets, but they did not help them stay asleep during the night. 

Safety for weighted blanket

Weighted blankets can be relaxing and comforting to some sleepers, but are a potential health and safety risk to others. Those with breathing disorders may have safety issues with weighted blankets. They can make it harder to breathe by putting extra pressure on the chest. 

You should talk to your doctor before using a weighted blanket if you have any of the following issues: 

• Low blood pressure 
• Respiratory disorder 
• Type 2 diabetes 
• Obstructive sleep apnea 

For sleepers who do not have those issues, weighted blankets can still cause discomfort. If you are struggling with insomnia and think a weighted blanket could help, then you can consider investing in one. However, if you are still struggling with insomnia, then the problem could be deeper. Please click the orange button below to take a free online sleep test and talk to one of our sleep health professionals. 

https://www.sleepfoundation.org/bedding-information/weighted-blanket-weight-chart