What Are the Cons of Using Too Heavy of a Weighted Blanket? How To Find the Ideal Weight
Too much added weight can cause joint pain and make it harder to fall asleep
It can be exhausting trying to get a good night’s sleep. From switching up your bedtime routine to eliminating screens before bed or meditating, there are several things you can do to encourage more rest. One trick that can be especially helpful is using a weighted blanket. But how do you know what weight is best? And are there cons of using too heavy of a weighted blanket? Here, sleep experts share all you need to know about adding one of these covers to your bed, the ideal weight and how you can benefit.
What is a weighted blanket?
A weighted blanket is exactly what it sounds like — a duvet or covering filled with glass beads, pellets or discs and ranges from five to 30 pounds. They’re known for their soothing effects.
Typically, “they can help improve sleep quality, reduce anxiety and even boost serotonin and melatonin, which help you relax and sleep better,” says Jessi Gholami, LMSW-C, LCSW-C, licensed PCIT therapist and clinical social worker at Complete Health Wellness Group.
When using one, Gholami notes that the general rule for adults is to pick a blanket that’s about 10 percent of your body weight. “So if you weigh around 150 pounds, you’d want something like a 15-pound blanket. That seems to be the sweet spot… just enough pressure to feel calming without making you feel ‘stuck’,” she says.
A blanket that weighs between 10 and 25 pounds usually works well for most adults. It’s important to use a weighted blanket that matches your needs and preferences but is not too heavy. Two options to try: Quince 15-lb. Chunky Knit Weighted Blanket and Baloo 20-lb. Full/Queen Weighted Blanket.
The cons of using too heavy of a weighted blanket
When looking for a weighted blanket, it’s okay to pull a Goldilocks and take the time to find one that’s just right. “Anything more than 25 pounds may be too heavy and could cause discomfort or health complications,” shares Jill Zwarensteyn, senior editor for Sleep Advisor and a certified sleep science coach.
Mark Anton, MD. FACS, founder and medical director of Slimz Weightloss agrees. He adds that blankets that are over a certain weight can put “unnecessary strain on the body and potentially cause issues like joint pain, muscle strain and sleep disruption over time.”
A weighted blanket should provide gentle pressure to the body without being too restricting. If there’s too much added weight, you may not be able to move freely, might have difficulty breathing, can become overheated or possibly struggle with poor circulation, shares Gholami.
Dr. Anton suggests that anyone with a respiratory disorder, low blood pressure or type 2 diabetes should speak with their doctor before using a weighted blanket.
Does it matter if the blanket has heating or cooling properties?
Weighted blankets can come with either heating or cooling technology, but Zwarensteyn says “The range weights will likely remain around the same as normal weighted blankets even if your blanket is also heating or cooling.”
While the temperature settings don’t make a difference in terms of extra weight, it is important to think about fabric choice and how you’d like your blanket to feel while sleeping.
Gholami says It’s more about the material that regulates temperature. “Some people might prefer a slightly lighter blanket with a heated option to avoid getting too hot, but the weight guidelines stay the same overall,” she adds.
Benefits of a heavy weighted blanket
While we now know that using too heavy of a weighted blanket has some cons, the right weight promises better sleep. And the blankets deliver other health benefits, too, particularly when it comes to people dealing with depression, anxiety and stress. This is because the blankets use “deep-pressure therapy on their bodies,” says Zwarensteyn.
“The weight of the blanket mimics a hug or being held tightly, which many people associate with feeling safe,” she adds. “This allows individuals to feel relaxed when using the weighted blanket.”
Dr. Anton notes that the gentle pressure can “stimulate the body’s relaxation response, releasing calming neurotransmitters like serotonin that relieve anxiety and induce sleepiness.” Since you’re more relaxed, you’ll likely fall asleep quicker and enjoy deeper rapid eye movement (REM) sleep.
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