How heavy should a weighted blanket be

How Heavy Should a Weighted Blanket Be?

According to a study conducted by American Sleep Association, 50 to 70 million Americans have a sleeping disorder. This could be due to a lack of proper bedding or the right sleep equipment for your needs. A weighted blanket is one such invention that is known to help people improve sleep quality.

A Weighted blanket or gravity blanket, as it is sometimes referred to, is often used in the medical field by psychiatrists and therapists to treat patients. Today it has gone mainstream, with consumers taking advantage of its weight to help them sleep better at night. 

While it is debatable whether weighted blankets can help alleviate a person’s anxiety issues and other health concerns, some studies suggest that weighted blankets may help people feel more relaxed. But how heavy should a weighted blanket be? 

Let’s find out what a weighted blanket is and how heavy it should be in this detailed blog.

A Gray Colored Weighted Blanket

What Is a Weighted Blanket?

A weighted blanket is a heavy blanket designed to relieve stress and create a sense of calm for a sleeper. According to sleep science experts, the popularity of weighted blankets has grown widely in the last year, thanks to the therapeutic benefits it provides sleepers. 

Who Can Use a Weighted Blanket?

Weighted blankets are helpful for people suffering from various clinical disorders, sleep anxiety being the most common among them. Weighted blankets are beneficial for sleepers suffering from any of the symptoms listed below:

  • Anxiety
  • Insomnia
  • ADHD
  • Restless leg syndrome
  • Autism
  • PTSD
  • Depression

Weighted Blanket Guide and Charts

What is the ideal weight of a blanket, or is it simply a matter of choice? The weight of the blanket depends on the sleeper’s body weight, size, age, and personal preferences. 

How Heavy Should a Weighted Blanket Be for Adults? 

As a thumb rule, a weighted blanket should approximately weigh 10% of body weight for adults. Typically, a weighted blanket ranges between 12 to 20 pounds for adults. It assures that the blanket gives a warm and cozy feeling to your body – leading to a sense of calmness, reducing anxiety, and sound sleep. 

Weighted Blanket Weight Chart

Body WeightBlanket Weight
120 pounds12lb
130 pounds13lb
140 pounds14lb
150 pounds15lb
160 pounds16lb
170 pounds17lb
180 pounds18lb
190 pounds19lb
200 pounds20lb

These are predefined rules, but you can always add a few pounds to your blanket based on your comfort.

How Heavy Should a Weighted Blanket Be for a Child?

Weighted blanket for kids ranges between 3 to 11 pounds depending upon the weight of your toddler. The general recommendation is to get a blanket that is 10% the bodyweight of the child. It is significant to get an accurately weighted blanket for children to get maximum safety and health benefits.

Body WeightBlanket Weight
20 pounds3–4lb
30 pounds4–5lb
40 pounds5–6lb
50 pounds 6–7lb
60 pounds7–8lb
70 pounds8–9lb
80 pounds9–10lb
90 pounds10–11lb

How to Choose a Weighted Blanket

As mentioned above, the general rule is to select a blanket that is 10% of your body weight, but there are a few other guidelines that will help you buy a perfect weighted blanket for yourself and your family. 


The recommended weight for a weighted blanket is 10% of your body weight. However, individuals with age-related sleeping problems such as respiratory issues or other health conditions like sleep apnea should avoid using blankets with a lot of weight.

While choosing a blanket for children younger than 10 or for adults with health conditions like sleep apnea, you should always consult the doctor first.


Using a blanket that is lighter than 10 percent of your body weight may not have the same advantages. We recommend using a weighted blanket that is the same size as your mattress. So a king size weighted blanket will fit well on a king size mattress. 

Filling Inside a Weighted Blanket

Weighted blankets are composed of different types of fillings. The most popular ones are the micro glass beads that are larger grains of sand and are the heaviest weighted blanket with the least fill. 

Plastic Polly pebbles are tiny round beads but may be noticeable in how they move and feel.

Sand is another option for weighted blankets, but they tend to clump when in contact with moisture, so they need special care while washing.

Micro steel shot fillings are smooth, which allows them to move against one another smoothly. 

Rice, millet, or other grains also work like fillings, but they tend to rot after absorbing moisture.

Your Height and Body Weight 

While the thumb rule is to choose one that is 10 percent of your body weight, selecting one is more of a personal choice. If you like a pound or two extra, you can choose one that weighs more. For even heavier blankets, we suggest you consult an expert.

To get a blanket with ideal dimensions, consider the size of your bed and also your height. Height is not as important as weight but, you must select a blanket that will cover you completely. Most weighted blankets are available in standard sizes such as queen, king, twin, etc. 


Whether it is restless leg syndrome, stress, or a sleep disorder, experts recommend buying a weighted blanket to help you sleep better. The purpose of a weighted blanket, other than to comfort you, is also to help you fall asleep faster. 


Is a 35 lb blanket too heavy?

Yes, a 35-pound blanket is heavy, and you should avoid it if you cannot move.

When should you not use a weighted blanket?

If you face issues like asthma, obstructive sleep apnea, or claustrophobia, then weighted blankets may not be suitable for you. 

Are weighted blankets bad for circulation?

Yes, the heaviness of a weighted blanket restricts airflow and is not great for circulation, especially for people suffering from diabetes and sleep apnea.

Are weighted blankets suitable for side sleepers?

Weighted blankets are beneficial regardless of the type of sleeper you are.

Can weighted blankets help with back pain?

A weighted blanket uses therapeutic pressure to cure various pains in your body and can be helpful for back pain as well.

How long does it take to get used to a weighted blanket?

Just like any other habit, you would take 21 days to get used to a weighted blanket.