By Andrew D. Schriber, MD, Pulmonologist, Virtua Pulmonology & Sleep Medicine

It’s way past midnight. Your brain refuses to shut up. You’re replaying that awkward text you sent, worrying about tomorrow’s meeting, and wondering if the fridge light really does turn off when the door closes. (Spoiler: it totally does)

We all have our nighttime anxiety triggers. And while you're doomscrolling well into the night, you may stumble upon all the ways to fix your sleep—melatonin, magnesium, meditation apps, moonlight alarm clocks, and perhaps, the weighted blanket.

And sure, they look cozy, like a hug in comforter form. But is there science behind the hype? Let’s pull back the covers (pun intended) and walk through what science does and doesn’t tell us about them—and whether you should give them a shot.

What are weighted blankets?

At first glance, a weighted blanket looks just like any other cozy comforter—but inside, it’s filled with tiny glass beads, plastic pellets, or other materials that add gentle, even weight across your body. The idea is simple but surprisingly scientific: that extra pressure mimics the feeling of a firm hug or gentle hold.

This sensation, called deep pressure stimulation (DPS) or deep touch pressure, is believed to calm the nervous system. When your body feels steady, your brain gets the message that it’s safe to relax. That shift can help quiet the “fight-or-flight” response and activate the “rest-and-digest” mode that prepares you for sleep.

In other words: a weighted blanket doesn’t just warm you—it grounds you.

What are the benefits of weighted blankets?

• Better sleep quality: The gentle, steady pressure of a weighted blanket can help you fall asleep faster and stay asleep longer.
• Reduce anxiety and stress: Ever notice how a hug or tight swaddle seems to calm a crying baby—or even you after a long day? That’s the same principle at work. Weighted blankets may trigger your body’s “calm down” response by lowering heart rate and cortisol (the stress hormone), while increasing feel-good chemicals like serotonin.
• Comfort and emotional regulation: For people with anxiety disorders, ADHD, or autism spectrum disorder, weighted blankets may help regulate sensory input. The deep, even pressure can provide a grounding effect—reducing sensory overload and creating a feeling of security.

Do weighted blankets actually work?

There’s no shortage of buzz around weighted blankets—but do they actually deliver on the promise of better sleep and less anxiety?

What the research says:

• A 2020 Swedish study found that adults with insomnia and anxiety or depression slept better and felt less fatigued after using a weighted blanket for four weeks.
• Other research has linked the deep, even pressure of a weighted blanket to lower heart rates and reduced anxiety symptoms.
• A review of multiple studies found that weighted blankets may improve sleep quality and relaxation, especially for people with sensory or mental health conditions.

What the research doesn’t say, yet:

• The evidence for the average person with typical sleep/anxiety issues is much weaker. For someone without a diagnosed disorder, the benefit might be small or non-existent.
• Many studies are small, short-term, and vary widely in methods (blanket weight, duration, what “improvement” means).
• We still don’t have strong, long-term, large-scale trials establishing: “If you use a 15-lb blanket for three months, you’ll sleep X % better than under a regular blanket.”

Are weighted blankets right for me?

In short, maybe. Weighted blankets can work, especially for certain people (insomnia with comorbidities, anxiety, sensory needs). But they’re not guaranteed to fix your sleep or anxiety on their own, especially if you don’t have a strong pre-existing challenge in those areas.

Don't Let Bad Sleep Weigh You Down.

If sleepless nights have become the norm, it might be time to look beyond bedtime fixes. At Virtua Health, our sleep specialists can help uncover what’s really keeping you up and create a plan that helps you rest easier—weighted blanket or not.

Learn more about Virtua’s sleep services and take the first step toward better sleep.