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Weighted Blanket Use
Deep, even pressure that can calm the nervous system and support sleep.
20 minutes to overnight use.
Nightly, or during any high-stress moment.
About this practice
Weighted blankets apply gentle, even deep-pressure stimulation across the body, a sensory input some research links to reduced anxiety and improved sleep onset, likely through calming the sympathetic nervous system in a way similar to a firm hug or swaddle.
How to do it
- Choose a blanket weighing roughly 8-12% of your body weight for a comfortable, effective pressure.
- Use it while relaxing before bed or during a wind-down routine, not necessarily all night for everyone.
- Make sure you can still move freely underneath it and get out easily if needed.
- Pair it with a dark, cool room and other sleep-hygiene habits for the best effect.
- Wash according to the manufacturer's instructions to keep it fresh for regular use.
Conditions it may help with
Cautions
- Not recommended for young children, or anyone with respiratory, circulatory conditions, or who can't easily remove it themselves.
This is educational information, not medical advice. Talk to a healthcare provider before starting any new practice, especially if pregnant, nursing, or managing a chronic condition.
Track your practice
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