What Weight of Weighted Blanket Should You Get?
The 10 percent rule for weighted blankets explained, with a weight chart, what the research actually tested, sizing tips and who should not use one.
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Most makers suggest a weighted blanket that weighs about 10 percent of your body weight, so a 150-pound adult would look at 15 pounds. The Sleep Foundation says people’s preferences range from 5 to 12 percent. If you fall between two sizes, rounding down is the usual advice. Weighted blankets are never safe for babies.
How heavy should a weighted blanket be for your body weight?
Start with 10 percent, then adjust for comfort. This chart applies that rule to the weights most makers sell.
| Your body weight | 10 percent | Bearaby adult size to consider |
|---|---|---|
| 100 lb | 10 lb | 10 lb |
| 130 lb | 13 lb | 10 or 15 lb (round down if new) |
| 150 lb | 15 lb | 15 lb |
| 180 lb | 18 lb | 15 or 20 lb |
| 200 lb | 20 lb | 20 lb |
| 250 lb | 25 lb | 25 lb |
Bearaby, a weighted blanket maker, puts its own rule as 10 percent of body weight “plus one or two pounds.” It suggests first-time users round down between sizes, while people who already like heavy pressure may round up.
Does the 10 percent rule come from research?
Only loosely. It is a manufacturer and industry guideline, not a medical dose. The best-known clinical trial did not size blankets by body weight at all.
That 2020 trial, published in the Journal of Clinical Sleep Medicine and run at the Karolinska Institutet in Sweden, gave 120 adults with insomnia and a psychiatric condition either a weighted chain blanket or a light control blanket. The weighted group tried an 8 kg (17.6 lb) blanket. Ten participants found it too heavy and used a 6 kg (13.2 lb) version instead. The control blanket weighed 1.5 kg (3.3 lb).
What did the research find?
According to the American Academy of Sleep Medicine’s summary, nearly 60 percent of the weighted blanket group had their insomnia severity cut by half or more after four weeks, compared with 5.4 percent of the control group.
Keep the limits in mind. Every participant had both insomnia and a psychiatric diagnosis, such as depression, bipolar disorder, ADHD or generalized anxiety. The results may not apply to people without those conditions. One participant stopped because the blanket made them anxious.
We do not make health claims for weighted blankets. If you are buying one to help with sleep or anxiety, it is worth discussing with your doctor.
Who should not use a weighted blanket?
Babies and toddlers. A 2024 statement from CPSC Commissioner Richard Trumka cites CDC guidance that weighted blankets, swaddles and sleep sacks are not safe for infants, and the American Academy of Pediatrics warns they can lower infants’ oxygen levels. Bearaby does not recommend weighted blankets for toddlers or children under 4.
Anyone who cannot easily remove it. You should be able to push the blanket off without help.
People with certain health conditions. The Sleep Foundation suggests checking with a doctor first if you have low blood pressure, a respiratory disorder, type 2 diabetes or obstructive sleep apnea. People who feel claustrophobic may also dislike the pressure.
Small pets. Bearaby warns owners not to let a small dog or cat burrow under a weighted blanket alone, since it could be too heavy for them.
Safety
Size, fill and fabric
Weight is the main choice, but three other details shape how a blanket feels.
Size. Bearaby says the edges should fit you, not your mattress. Its knitted cotton blankets grow with weight: 40 by 64 inches at 10 pounds, up to 48 by 72 inches at 25 pounds.
Fill. Check what supplies the weight. Some blankets use a fill such as beads or pellets. Bearaby says its knitted range is weighted entirely by hand-knit organic cotton, with no beads or pellets.
Warmth. A dense blanket can hold heat. If you sleep hot, look at knitted or cooling-labeled options, and pair it with lighter bedding. Our sherpa vs fleece vs faux fur comparison explains why deep-pile covers feel warmer.
Care. Check the label before you buy. Bearaby says to wash its knitted blanket cold on a gentle cycle and tumble dry low, noting that it may need more than one drying cycle.
Weighted blankets by weight on eBay
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Related guides
- Compare weighted blankets with sherpa, knit and heated throws in our throw blanket buying guide.
- Want warmth instead of pressure? Read are heated throws and electric blankets safe? first.
- Setting up a calmer bedroom? See flannel sheets: weight, fabric and care and how to make a room feel cozy.
Frequently asked questions
Is a 15 lb or 20 lb weighted blanket better?
Use your body weight as the guide. By the common 10 percent rule, a 15 lb blanket suits someone around 150 pounds and a 20 lb blanket someone around 200 pounds. Bearaby suggests rounding down if you are new to weighted blankets.
Can a weighted blanket be too heavy?
Yes. In a 2020 Swedish trial, ten of the participants found the 8 kg blanket too heavy and switched to a 6 kg one. You should be able to move freely and lift the blanket off easily.
Can two people share a weighted blanket?
It is possible, but the weight spreads over two bodies, so each person feels less of it. Bearaby sells a queen size it describes as ideal for sharing.
Can children use weighted blankets?
Never for babies: the CDC and the American Academy of Pediatrics say weighted blankets are not safe for infants. Bearaby does not recommend them for toddlers or children under 4. For older children, ask a pediatrician about weight and use.
Should a weighted blanket cover the whole bed?
No. Bearaby says the blanket should fit your body rather than your mattress, so the weight rests on you instead of hanging over the edges. That is why weighted blankets often measure smaller than a regular comforter.
Sources
- Weighted Blanket Weight GuideBearaby
- The Napper: cotton knitted weighted blanketBearaby
- How Heavy Should a Weighted Blanket Be?Sleep Foundation
- Study shows weighted blankets can decrease insomnia severityAmerican Academy of Sleep Medicine
- Beware: Weighted Infant Swaddles and Blankets Are Unsafe for SleepU.S. Consumer Product Safety Commission (Commissioner statement)
Part of our guide to Best Throw Blankets: Sherpa, Knit, Faux Fur and Fleece Compared.
