If you're a parent of a child with autism, you know the struggle. Bedtime battles, sensory overload, and sleepless nights are often part of daily life. Many parents have discovered that a weighted blanket can help their child feel calmer and more grounded. But does it actually work? Let's look at what the research says and why so many families swear by deep pressure therapy.
Why do children with autism struggle with sleep and sensory regulation?
Sleep problems are extremely common in children with autism spectrum disorder. Research shows that between 50% and 80% of autistic children experience significant sleep difficulties. These include trouble falling asleep, frequent night wakings, early morning awakenings, and overall poor sleep quality.
The reasons are complex. Many autistic children experience sensory processing differences that make it hard to filter out stimuli and wind down at bedtime. Sounds that others barely notice can feel overwhelming. The sensation of regular bedding might feel uncomfortable or even irritating. Their nervous system may stay in a heightened state of alertness, making the transition to sleep extremely difficult.
Additionally, autistic children often have difficulty with transitions and changes in routine. Moving from daytime activity to nighttime rest requires a significant mental and physical shift that doesn't come naturally to many children on the spectrum.
Poor sleep doesn't just affect the night. It impacts everything: mood, behaviour, learning, and family wellbeing. Parents of autistic children often report exhaustion and stress from managing sleep challenges night after night.
What is deep pressure therapy?
Deep pressure therapy (also called deep pressure stimulation or DPS) refers to gentle, distributed pressure applied across the body. Think of the calming feeling of a firm hug, being wrapped in a heavy blanket, or the pressure of a massage. This type of sensory input has been used by occupational therapists for decades to help calm the nervous system.
For many autistic individuals, deep pressure provides what's called proprioceptive input — information about where their body is in space. This input can be deeply regulating and calming. It's why some autistic children seek out tight spaces, heavy blankets, or firm hugs when they feel overwhelmed.
A weighted blanket for children delivers consistent deep pressure across the body, essentially providing a therapeutic hug that lasts all night. The weight typically comes from glass microbeads distributed evenly throughout the blanket.
What does the research say?
The research on weighted blankets for autistic children shows a nuanced picture that's worth understanding.
The most rigorous study was a randomised controlled trial published in Pediatrics in 2014. Researchers studied 67 children aged 5-16 with autism and severe sleep problems. Children used either a weighted blanket or a regular blanket that looked identical for two weeks, then switched. The results? Objective sleep measurements (using actigraphy devices) showed no significant difference in total sleep time, time to fall asleep, or night wakings between the weighted and regular blankets (Gringras et al., 2014).
However — and this is important — both parents and children strongly preferred the weighted blanket. Children reported liking the weighted blanket better. Parents reported that their children seemed calmer and more settled. The blankets were well-tolerated with no safety concerns.
A 2021 retrospective study of 85 individuals with ADHD and/or autism (48 children and 37 adults) found that weighted blankets improved the ability to fall asleep, sleep through the night, and relax during the day. Participants also reported better morning and evening routines (Bolic Baric et al., 2021).
A 2020 study explored weighted blanket use in two 4-year-old children with autism and sensory processing challenges. While the sample was small, it demonstrated the feasibility of using weighted blankets with young autistic children and highlighted the need for individualised approaches (Gee et al., 2020).
Why the gap between objective and subjective results?
The difference between what sleep trackers measure and what families experience is actually quite telling. Sleep is more than just hours logged. For an autistic child, feeling calm, safe, and regulated at bedtime may be just as important as the technical metrics of sleep.
Several factors might explain why parents see benefits that don't show up in objective measurements:
Calming effect. The weighted blanket may help the child feel more relaxed and settled, even if total sleep time doesn't dramatically increase. A calmer bedtime routine benefits the entire family.
Sensory regulation. For sensory-seeking children, the deep pressure satisfies a genuine sensory need. This can reduce restlessness and the urge to move around.
Reduced anxiety. Many autistic children experience significant anxiety. The containing, grounding sensation of a weighted blanket can help ease anxious feelings.
Transition support. The blanket can become part of a predictable bedtime routine, helping signal that it's time to sleep.
Individual variation. Autism is a spectrum. What works brilliantly for one child may not work for another. Some children may be strong responders to deep pressure while others are not.
Benefits parents commonly report
While research continues to evolve, parents of autistic children frequently report these benefits from weighted blanket use:
Easier bedtime transitions. The weighted blanket becomes a comforting part of the routine. Children may actually look forward to getting under their special blanket, reducing bedtime resistance.
Faster settling. Rather than tossing, turning, and getting out of bed repeatedly, children often settle more quickly under the calming pressure.
Reduced sensory seeking. Children who typically seek out pressure by burrowing under cushions, requesting tight hugs, or needing to be wrapped tightly may find the weighted blanket satisfies this need.
Calmer wake-ups. Some parents notice their children wake in a calmer state, with less morning dysregulation.
Daytime use for regulation. Many families use the weighted blanket during the day for homework, screen time, or when the child needs to calm down from sensory overload or meltdowns.
Improved family sleep. When a child settles better, the whole family benefits. Parents report less stress and better sleep themselves.
How to choose the right weight
The standard guideline is approximately 10% of your child's body weight. For a child weighing 30 kg, that means a blanket around 3 kg.
For autistic children, you may want to consider:
Sensory preferences. Does your child seek out heavy input (loves tight hugs, buries under cushions, prefers tight clothing)? They may do well with the full 10% or even slightly more. Is your child sensitive to touch or easily overwhelmed? Start with a lighter option.
Start light. If you're unsure, err on the lighter side. You can always move up to a heavier blanket, but starting too heavy could create a negative association.
Check they can move it. Your child must be able to remove the blanket independently. This is essential for safety and also for the child's sense of control, which is particularly important for autistic children who may feel anxious about being trapped.
Size matters. The blanket should fit the bed, not hang over the edges. A blanket that drapes to the floor feels heavier and can be difficult for the child to manage.
How to introduce the blanket
Autistic children often need time to adjust to new things. A sudden change in bedding could backfire. Here's a gentle approach:
Let them explore first. Don't introduce it at bedtime initially. Let your child touch it, feel the weight, sit under it while watching TV or reading. No pressure to use it for sleep yet.
Use social stories or visual supports. If your child responds well to these, create a simple social story about their new special blanket and how it can help them feel calm.
Start partial. Try draping it over just their legs or lower body first. Some children prefer this approach permanently.
Offer choice. Let the child decide whether to use it each night. Forcing it will create negative associations. Many autistic children need to feel in control of sensory input.
Be patient. It may take days or weeks for the child to accept the blanket. Some children love it immediately; others need a gradual introduction over several weeks.
Watch for feedback. Your child may not be able to verbally tell you if they don't like it. Watch for signs of discomfort, increased anxiety, or resistance.
When a weighted blanket might not be right
Weighted blankets are not suitable for every child. Consider alternatives if your child:
Is under 3 years old or cannot remove the blanket independently. Has respiratory issues, circulation problems, or any condition where weight on the body could be problematic. Is tactile defensive and dislikes the sensation rather than finding it calming. Becomes more anxious or distressed under the blanket after a reasonable trial period. Has a doctor who advises against it for medical reasons.
Always consult with your child's paediatrician or occupational therapist if you have concerns.
Beyond sleep: other uses for calming
Many families discover the weighted blanket is useful far beyond bedtime:
Homework time. Draped over the lap, it can help with focus and sitting still.
Overwhelming environments. After school, parties, or shopping trips, the blanket provides a way to decompress.
During meltdowns. Some children find the deep pressure helps them regulate during or after a meltdown (but never force it — only offer).
Travel. A familiar weighted blanket can help in unfamiliar sleeping environments like hotels or relatives' homes.
Medical appointments. Some families bring the blanket to help their child stay calm during waiting times.
Frequently asked questions
Will a weighted blanket cure my child's sleep problems?
No blanket is a cure. The research shows weighted blankets don't significantly increase sleep time in autistic children. However, many families report calmer bedtimes and children feeling more settled. Think of it as one tool among many, not a magic solution.
What if my child has sensory sensitivities?
This is where knowing your child matters. Some sensory-sensitive children are specifically sensitive to light touch but actually crave deep pressure. Others may find any weight uncomfortable. Start with daytime trials and let your child guide the process.
Can it be used alongside melatonin or other sleep interventions?
Yes. Weighted blankets are non-pharmacological and can be combined with other approaches your healthcare team recommends. Many families use them alongside melatonin, sleep hygiene strategies, and behavioural interventions.
How do I wash it?
Most weighted blankets with glass microbead filling can be machine washed on a gentle cycle. Check the care label. Using a removable cover makes washing easier and extends the blanket's life.
Summary
Weighted blankets provide deep pressure therapy that many autistic children find calming and regulating. While research shows they may not dramatically increase sleep duration, families consistently report that children feel calmer, settle faster, and prefer the weighted blanket to regular bedding. For a child who struggles with sensory regulation, anxiety, or bedtime transitions, a weighted blanket is a safe, non-pharmacological option worth trying.
Every autistic child is different. What works for one may not work for another. But given the strong preference shown by children and parents in research studies, and the low risk involved, many families find a weighted blanket becomes an essential part of their child's sensory toolkit and bedtime routine.
Related articles
Learn more about weighted blankets for children:
How to choose the right weight for your child's weighted blanket
How a weighted blanket helps children with ADHD sleep better
From what age can a child use a weighted blanket?
Ready to help your child sleep better? Explore our weighted blanket for children.
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