How Heavy Should a Weighted Blanket be?
In the hunt for a good night's sleep, weighted blankets are among the most coveted sleep products. That's because they are known to provide benefits similar to deep pressure therapy. Not only do weighted blankets help treat sleep disorders like sleep apnea, but they also help handle other conditions like autism, ADHD, restless leg syndrome, and anxiety.
Most weighted blankets offer proprioceptive deep pressure stimulation, which assists in releasing the feel-good neurotransmitter hormone, serotonin. Serotonin helps regulate brain functions to make a sleeper achieve a calming effect on the nervous system. But for this to be possible, you should opt for the right weighted blanket with the ideal weight that will suit your personal preference. In this article, we'll discuss how heavy a weighted blanket should be to assist you in improving your sleep quality.
The 10% Rule and Your Body Weight
The first aspect to consider when buying a weighted blanket is the weight. While other factors can be based on your personal preferences, the ideal weight option for you is dependent on your body weight.
A general rule of thumb is that the correct weight option you should settle for should be 10% of your entire body weight—meaning that if your weight is 160 pounds, the right weight option would be a 16-pound weighted blanket. However, if your body weight is almost 200 pounds, then a suitable pick would be a 20-pound weighted blanket.
While adults weighted blanket weight options are 10, 15, 20, and 25 pounds, the kids' weight option begins from 5 pounds. If the weight option you've bought isn't giving you that deep touch pressure for a calming sensation, then size up. For instance, if your body weight is 130 pounds, you can size up to a 15-pound blanket option.
Some of our recommended weighted blankets offer the following weight options:
GhostBed Weighted Blanket - 15lbs only
Puffy Weighted Blanket - 15lbs and 20lbs
Nolah Weighted Blanket - 15lbs, 20lbs, and 25lbs
Anchor Weighted Blanket - 5lbs, 15lbs and 20lbs
Layla Weighted Blanket - 15lbs, 20lbs and 25lbs
Remember to get a weighted blanket that you can easily kick off if it gets hot at night. More importantly, if you have a family or a friend with mobility issues, it's best to get them a weighted blanket they can push off effortlessly.
Reason Behind a Weighted Blanket weight Significance
The idea of a weighted blanket originated from deep touch pressure therapy. The scientific and medical community both consider this therapeutic technology a credible solution for reducing cortisol and increasing serotonin secretion.
Generally, this means these blankets can ease stress levels tremendously by giving you a calming. Some research also indicated that this calming effect could also help with various pain orders so you can achieve sound sleep.
However, without the right weighted blanket weight, then achieving the benefits of a perfect pressure touch may not be possible. So to get the tranquility-boosting benefits of the therapeutic technology, follow the 10% rule outlined above.
How Blanket Fillers Affect a blanket's Weight
You'll realize that most weighted blankets have micro glass beads or plastic poly pellets as fillers when shopping for one. Compared to plastic pellets, glass beads are much heavier, but they occupy little space. However, weighted blankets with plastic pellets are much thicker than those with glass bead fillers and also bulkier.
Fillers generally distribute weight evenly across the blanket. With weight evenly distributed, sleepers can enjoy deep pressure touch therapy, which has an immensely calming effect. That way, the blanket ensures you stay asleep and wake up incredibly energized.
So, based on the fillers, you can settle for whichever brand suits your personal preferences. That's because, while some companies may opt to use plastic poly pellets because they are cheap, others may use glass bead fillers in their weighted blankets.
The Blanket Cover and the entire Blanket Weight
While some weighted blankets come with a removable cover, others don't. Some people may decide to buy their weighted blanket a removable cover to make cleaning the blanket relatively easy. And others may purchase the cover for decorative purposes or change the design or fabric. Either way, check how much that particular removable cover weighs first.
A removable cover can easily add a pound or two to your blanket, which might make it a bit uncomfortable to use. A wise solution would be to purchase a removable cover from the same blanket manufacturer. That's because most of them provide covers that perfectly match the weight of their weighted blankets.
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The Right Size of Weighted Blanket to Choose
Weighted blanket size is also another important aspect worth considering for those on the hunt for the best weighted blankets. Blanket sizes vary from one blanket brand to another. For instance, some brands use a generalized sizing structure, while others offer sizes corresponding to the dimensions of a standard mattress.
Also, there are brands whose sizes are based on weighted blanket weight. This means a heavier blanket may be a bit longer and wider than a lighter blanket. Standard weighted blanket sizes include;
Typically, a large size weighted blanket has average measurements of 80-90 inches wide and 85-90 inches long. Basically, a large size blanket can comfortably accommodate two people. Some brands consider this weighted blanket size a double. Such size is wide enough to offer enough coverage for a king, California king, and a queen size mattress.
Similar to adults, there are weighted blankets sized explicitly for kids. Most of these blankets measure approximately 48-54 inches long and 36-38 inches wide. More importantly, these weighted blankets are designed for children aged 3 years and above. It's not wise to use them on kids below 3 years.
Unlike the large size, this weighted blanket is large enough to accommodate one person. On average, this weighted blanket measures 72 inches long and 48 inches wide. Roughly, these weighted blankets correspond to a full-size option. Moreover, some blanket brands consider this size a standard option.
King and Queen Size
Like the large size, the queen and king sizes are large enough to accommodate two sleepers. These weighted blankets aren't oversized and can fit on king and queen mattress sizes. The king size measures 80 inches long and 76 inches wide, while the queen size measures 80 inches long and 60 inches wide.
Does Height Matter?
When shopping for a weighted blanket, it's best to include your height in your list of considerable factors when selecting the best size. Remember that here, your personal preference and body type matters a lot. For instance, a taller person will more likely feel the weighted blanket weight than a short person. However, the difference is negligible.
As you shop, look for an ideal weighted blanket that will cover your entire body and not the bed. If you're 6'3", a throw blanket should be enough. But a larger option like the king size would be much better. If you're short, a throw blanket is the best option. Larger weighted blankets like the queen or the queen size may be too large for you unless you share with a sleeping partner.
Why Weighted Blankets Work for Ideal Optimal Sleep
According to the head of Mosaic weighted blankets, Laura LeMond, the popularity of weighted blankets is steadily soaring. Reason is that most people find restful sleep and tremendous calmness, courtesy of reduced stress hormones. So, sleeping under a weighted blanket makes you fall asleep faster. That essentially means that a weighted blanket is a perfect solution for natural sleep comfort.
A study conducted in 2015 with about 30 participants found that those who slept under a weighted blanket experienced a much calmer and more relaxed sleep.
The participants remarked that the weighted blankets helped improve their sleep quality. Moreover, the benefits the participants were impressed with include: therapeutic benefits, helping relieve stress, and combat restless leg syndrome. Also, the study concluded heavier weight blanket bears more therapeutic benefits than a lighter one.
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Who a Weighted Blanket May not Suit
Though many weighted blanket brands have the same benefits, they may not be suitable for everyone. This is according to the National health service in the UK. Below are groups of individuals who should steer clear of using weighted blankets.
Claustrophobia is a feeling triggered by the intense irrational fear of being enclosed in tight spaces. While a heavy blanket like the weighted kind may offer additional weight to make you feel calmer and relaxed, the same may not be true for claustrophobic people. Possibly, the extra weight might trigger discomfort or high-stress levels in such people.
If you're claustrophobic, you should consult your doctor or a certified medical professional before using a weighted blanket. Ideally, you should opt for a blanket less than 10% of your weight. If you're unsure of the perfect weighted blanket weight for your condition, consider asking your doctor for ideal weight recommendations.
Patients with Respiratory Problems
Weighted blankets are unfit for people with respiratory-related health conditions like asthma and other issues. This is because the heavy weight of the blanket may cause feelings of suffocation and discomfort, which may constantly disrupt your sleep.
If you have diabetes, you should avoid weighted blankets. Due to the heaviness of weighted blankets, you may have trouble breathing since the blanket further restricts your circulatory system's airflow. If you'd like to use a lighter-weight blanket, consult your doctor before purchasing one.
Overall a moderately weighted blanket should be enough to offer the sleeper excellent deep pressure therapy. However, those seeking even greater therapeutic benefits should go for heavier blankets. More importantly, if you weigh above 230 pounds, the heaviest weighted blanket option is what you should settle for.
Generally, persons with large body frames who want great therapeutic benefits should go for a weighted blanket weighing 20 pounds or more. Those with smaller body frames should go for a 20-pound blanket or less to experience the great benefits of a weighted blanket.