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Weighted Blanket

Deep pressure stimulation

B - Good EvidenceOverall rating for this intervention. See the benefits list below for per-claim ratings.

Overview

Using a heavy blanket (10–15% of body weight). Best evidence is for anxiety-related and autism-related sleep difficulties.

How it works

Deep pressure touch increases parasympathetic nervous system activity and reduces cortisol. The sensation mimics being held.

Benefits

Anxiety: reduces subjective anxiety at bedtime.
B
Insomnia: improves sleep in anxiety and autism populations.
B

Protocol

1Choose a blanket ~10–15% of your body weight.
2Start with naps if the weight feels unfamiliar.
3Avoid for children under 2 or anyone with respiratory compromise.

Safety Profile

Risk Level

low

Side Effects

Effect	Severity	Frequency
Overheating — can trap body heat on warm nights	minor	common

Contraindications

Severe sleep apnoea
Severe asthma
Children under 2

Research Summary

Good evidence for anxiety-related and autism-related sleep issues. Generalised insomnia benefit is smaller but consistent in small trials.

Sources

Last updated: 2026-04-10

Medical Disclaimer

This is a research summary, not medical advice. Body Signals is an independent research digest — it summarises published research for informational purposes and is not a healthcare provider. Supplements like melatonin, valerian, and magnesium can interact with prescription medications — check with your doctor or pharmacist before starting any supplement. Chronic insomnia may indicate an underlying condition (sleep apnoea, thyroid dysfunction, depression) and warrants a medical evaluation.

Need professional guidance?

If sleep issues persist despite lifestyle changes, a sleep specialist or your family doctor can help rule out underlying conditions.

Learn about sleep specialists