Children with ADHD often struggle with sleep problems. Difficulty falling asleep, restless nights, and morning fatigue are daily reality for many families. A weighted blanket can be a simple and effective solution that helps your child calm down and sleep better — as confirmed by the latest scientific research.
Why do children with ADHD have sleep problems?
ADHD affects a child's nervous system, making the natural transition from activity to rest difficult. The brain of a child with ADHD works intensively even when the body is tired. Thoughts keep racing, it's hard to stop, and falling asleep becomes a challenge.
Studies show that up to 70% of children with ADHD experience sleep disturbances. Problems include difficulty falling asleep, frequent night wakings, restless sleep, and early morning awakenings. Less sleep and poorer quality sleep means worse mood the next day, concentration difficulties, and intensification of ADHD symptoms. It's a vicious cycle that can be broken.
Additionally, many children with ADHD take stimulant medications that can further complicate falling asleep. Parents therefore seek non-pharmacological sleep support methods that can be safely combined with treatment.
What does the science say?
In 2024, a team of researchers from Halmstad University (Sweden) conducted a randomized controlled trial with children with ADHD and sleep problems. Results published in the Journal of Sleep Research showed that weighted blankets may be especially beneficial for children aged 11-14 years and for children with the predominantly inattentive ADHD subtype (Lönn et al., 2024).
An earlier qualitative study with 26 children with ADHD showed that children using weighted blankets experienced shorter time to fall asleep, fewer night awakenings, and less distraction from the environment (Lönn et al., 2023).
A 2021 study involving 85 individuals with ADHD and/or autism (48 children and 37 adults) confirmed that weighted blankets improve the ability to fall asleep, sleep through the night, and relax during the day. Furthermore, participants reported improved morning and evening routines (Bolic Baric et al., 2021).
How does a weighted blanket work?
A weighted blanket works through deep pressure stimulation (DPS). This even pressure across the entire body stimulates the nervous system in a way that naturally calms and relaxes. The effect is similar to a hug or firm embrace.
At a physiological level, deep pressure stimulation affects the autonomic nervous system. It activates the parasympathetic part (responsible for rest and recovery) while inhibiting the sympathetic part (responsible for the "fight or flight" response). In practice, this means slower heart rate, lower blood pressure, and a general sense of calm.
Deep pressure stimulation also increases the production of serotonin and melatonin — hormones responsible for calm and sleep. At the same time, it lowers cortisol levels, the stress hormone. For a child with ADHD, this means an easier transition from hyperactivity to sleep readiness.
Many children with ADHD also have difficulties with proprioception — sensing their own body in space. A weighted blanket for children provides clear proprioceptive signals that help the child feel the boundaries of their body and calm down. This is especially important for children who are in constant motion and have difficulty "stopping."
Benefits confirmed by parents
In qualitative studies, parents of children with ADHD reported the following benefits after introducing a weighted blanket:
Faster falling asleep. Instead of an hour of tossing and turning in bed, a child under a weighted blanket often falls asleep much faster. The weight of the blanket helps stop the constant need for movement and gives the child a sense of security.
Calmer sleep. Children with ADHD often wake up at night or sleep restlessly, throwing off the blanket and turning from side to side. The constant, gentle pressure of a weighted blanket helps maintain deeper sleep throughout the night.
Reduced anxiety. Parents noticed that children were more relaxed and less anxious. This is significant because about half of children with ADHD also experience anxiety problems, which further complicate falling asleep.
Better daytime functioning. A well-rested child is a calmer child. Better sleep means better concentration at school, less irritability, and better relationships with peers. Parents also reported fewer conflicts around morning routines.
Improved evening routine. The weighted blanket becomes part of the bedtime ritual, a signal to the brain that it's time to calm down. Over time, just seeing the blanket can trigger a feeling of relaxation and sleep readiness.
How to choose a blanket for a child with ADHD?
The basic rule is 10% of the child's body weight. If your child weighs 30 kg (66 lbs), the appropriate blanket should weigh about 3 kg (6.6 lbs). When in doubt, choose the lighter option — you can always switch to a heavier one later.
Research suggests that some children with ADHD, especially those with the predominantly inattentive subtype, may prefer slightly more pressure. If after a few weeks your child says the blanket is too light, or you don't notice sleep improvement, you can consider the next weight category.
It's important that the child can remove the blanket independently at any time. This is a matter of safety and psychological comfort — the child must feel in control. If the child has difficulty throwing off the blanket on their own, it's definitely too heavy.
Also pay attention to the blanket size. It should fit the child's bed, neither too large nor too small. A blanket that hangs off the bed can be uncomfortable and less effective.
How to introduce a weighted blanket?
It's best to introduce the blanket gradually. A sudden change can be overwhelming for a child with ADHD, who often doesn't like surprises.
Start by using the blanket during evening rest time — while watching cartoons, listening to audiobooks, or reading. Let the child get used to the new sensation without the pressure of falling asleep.
After a few days, suggest sleeping under the blanket for part of the night. You can start by covering just the legs or lower body. Some children will love the weight immediately and ask for more, others need a week or two to adjust.
Don't force the child. If they protest, give them time and return to the topic in a few days. The blanket should be a source of comfort, not stress. Positive associations with the blanket are key to its effectiveness.
Tips for bedtime routine
A weighted blanket works best as part of a broader sleep improvement strategy. Here are some additional tips for families with a child with ADHD:
Fixed bedtime. Children with ADHD especially need predictability. Try to put the child to bed at the same time every day, including weekends.
Limit screens. Blue light from phones and tablets inhibits melatonin production. Turn off screens at least an hour before bedtime.
Physical activity. Children with ADHD have a lot of energy to burn. Make sure the child gets enough movement during the day, but avoid intense activity right before bed.
Calm environment. Dimmed light, silence or white noise, cool room temperature — all of this helps prepare the body for sleep.
Bedtime ritual. Bath, changing into pajamas, brushing teeth, a short story, covering with the weighted blanket — a fixed sequence of actions gives the child a sense of security and predictability.
How to know if the blanket is working?
You may notice positive effects after just a few days, but a full assessment requires 2-4 weeks of regular use. Here are signs that the weighted blanket is helping:
The child falls asleep faster than before. They toss and turn less before falling asleep. They wake up less often at night. In the morning, they get up more rested. In the evenings, they're calmer. They ask for the blanket themselves or protest when it's not there.
If after a month you don't see any improvement, consider changing the blanket weight or consult an occupational therapist who can help adjust sensory stimulation to the child's needs.
Frequently asked questions
Is a weighted blanket safe for a child with ADHD?
Yes, weighted blankets are safe for children over 3 years old who can remove the blanket on their own. Always choose a weight appropriate for the child's body weight (about 10%) and make sure the blanket doesn't cover the face.
Can a weighted blanket be used alongside ADHD medications?
Yes, a weighted blanket is a non-pharmacological method that can be safely combined with medication treatment. Many families use the blanket as a complement to therapy, especially when stimulant medications make falling asleep difficult.
Won't the child overheat under the blanket?
Modern weighted blankets are designed with temperature regulation in mind. Our blankets have a breathable cover and glass microbead filling that doesn't retain heat like traditional materials.
How long do you need to use the blanket to see effects?
Some children respond from the first night, others need 2-4 weeks of regular use. The key is patience and consistency. Don't get discouraged if the first nights don't bring immediate improvement.
Summary
A weighted blanket is a non-pharmacological intervention whose effectiveness in improving sleep for children with ADHD is confirmed by scientific research. The even pressure helps calm the hyperactive nervous system, makes falling asleep easier, and improves sleep quality. It's not a cure for ADHD or a substitute for therapy, but a simple tool that can significantly improve the quality of life for the whole family.
If your child with ADHD struggles with sleep problems, a weighted blanket may be a solution worth trying. Safe, natural, and backed by scientific research — it can become a key element of the evening routine that helps the whole family sleep better.
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