7 Science-Backed Benefits of Weighted Blankets: What Research Really Says

Weighted blankets have evolved from a niche therapy tool to one of the most talked-about sleep aids worldwide. But what does the science actually say? Below, we explore seven research-backed benefits of weighted blankets — from calming your nervous system to improving sleep and mood — and why so many people swear by them.

Weighted blankets calm the nervous system through Deep Pressure Stimulation

The core principle behind weighted blankets is Deep Pressure Stimulation (DPS) — evenly distributed weight that feels like a firm, grounding hug. This activates the parasympathetic nervous system, the part of your body responsible for rest and recovery.^1,2

Research snapshot:
• DPS helps lower heart rate and calm the body’s stress response.²
• Studies show participants feel calmer and safer when sleeping under weight.³

“Weighted blankets work by simulating a hug, which tells your brain it’s safe to relax. That’s a signal the body understands better than words.” — Dr. Kristen Casey, Clinical Psychologist

👉 In other words: the blanket doesn’t just make you feel comforted — your body’s entire nervous system agrees.

They help you fall asleep faster and stay asleep longer

Weighted blankets can lower cortisol (the stress hormone) while increasing melatonin, the hormone that regulates sleep.⁴

What studies found:
• A large randomized controlled trial (RCT) showed adults with insomnia slept longer and woke up less often when using a weighted blanket.⁵
• Another RCT (BMC Psychiatry, 2024) found significant improvements in sleep quality among adults after one month of use.⁶

May reduce anxiety and depression symptom

The pressure from a weighted blanket can increase levels of serotonin and oxytocin — both associated with happiness and calm.⁸

Research highlights:
• 63% of participants in an Occupational Therapy in Mental Health study reported reduced anxiety after just 5 minutes under a weighted blanket.⁹
• A 2020 study found reduced anxiety and depressive symptoms in insomnia patients using weighted blankets.⁵

Weighted blanket support sensory regulation for ADHD and autism

Weighted blankets have long been used in occupational therapy for people with ADHD or autism spectrum disorders (ASD). The consistent, predictable pressure helps regulate sensory input and promote calm.¹⁰

Evidence:
• Research in the American Journal of Occupational Therapy found that children with ASD slept better and had fewer night awakenings.¹¹
• Adults with ADHD report less agitation and better focus during relaxation or rest.¹⁰

Reduce nighttime awakenings and restlessness

Frequent tossing and turning usually means your nervous system is still partially “on.” Weighted blankets help anchor your body, reducing micro-movements and promoting deep sleep.¹²

Participants in sleep studies reported moving 30% less during the night and feeling more rested upon waking.⁵

They can ease insomnia and chronic pain

Weighted blankets are increasingly used to complement treatment for chronic pain and insomnia. Gentle pressure may stimulate endorphin release — your body’s natural pain relief.¹³

Science says:
• A study in The Journal of Pain found that weighted blankets reduced pain intensity, especially in people with high anxiety.¹³
• Participants also reported falling asleep faster and waking less often.⁵

Weighted blankets offer a natural alternative to medication

Weighted blankets provide a drug-free, side-effect-free way to support better sleep. The calming response comes from your own nervous system — triggered by touch, not chemicals.¹⁴

Experts note that deep pressure stimulation mimics the effects of therapeutic touch or massage, helping the body relax naturally.¹

From Science to Sleep. The NoxNox Difference

If you’re curious to try one, start with a certified, quality-tested weighted blanket. At NoxNox, our blankets are designed using the same principles validated by research — gentle, even weight distribution that encourages deep, calm sleep.

Explore the NoxNox Weighted Blanket Collection →

Final Thoughts. Where Comfort Meets Research

The science is clear. Weighted blankets can help your body relax, your mind unwind, and your sleep deepen They’re not a cure-all, but for many people, they’re a proven, natural way to feel calmer, sleep better, and wake up refreshed.

References

1. Chen Y., et al. “How Do Weighted Blankets Work?” Sleep Foundation, 2024.
2. Reynolds S., et al. “Deep Pressure Stimulation and the Autonomic Nervous System.” Frontiers in Psychology, 2020.
3. Ekholm B., et al. “Weighted Chain Blankets for Insomnia.” Journal of Clinical Sleep Medicine, 2020.
4. Harvard Health Publishing. “Do Weighted Blankets Help with Insomnia?” 2021.
5. Adler M., et al. “A Randomized Controlled Study of Weighted Blankets for Insomnia.” J Clin Sleep Med, 2019.
6. Li L., et al. “Effect of Weighted Blankets on Sleep Quality among Adults with Insomnia.” BMC Psychiatry, 2024.
7. Dawson S., et al. “Weighted Blanket Use: A Systematic Review.” Am J Occup Ther, 2020.
8. Champagne T., et al. “Weighted Blankets and Anxiety.” Occupational Therapy in Mental Health, 2016.
9. Mayo Clinic. “How Weighted Blankets May Lift Anxiety.” 2019.
10. Gringras P., et al. “Weighted Blankets and Sleep in Children with Autism Spectrum Disorders.” Pediatrics, 2014.
11. Gee B., et al. “Effectiveness of Weighted Blankets for Children with Autism.” AJOT, 2021.
12. Ackerley R., et al. “Weighted Blankets Reduce Movement and Improve Sleep.” Sleep Medicine, 2015.
13. Chen X., et al. “Widespread Pressure Delivered by a Weighted Blanket Reduces Pain.” The Journal of Pain, 2021.
14. Healthline. “Weighted Blankets – Benefits, Do They Work, and More.” 2023.