If your brain is doing cartwheels when all you wanna do is sleep, you’re definitely not the only one. Whether it's the late-night doomscrolling, tomorrow's to-do list or just that anxious buzz that shows up uninvited, winding down can be way harder than it should be. That’s why so many of us are looking for natural ways to ease into sleep, and weighted blankets have been getting a lot of the spotlight.
But do they really work? And how heavy is too heavy? Let’s talk about it – and while we’re at it, we’ll share a few other natural anxiety remedies that might help calm the mind before bed.
What is a weighted blanket, anyway?
At first glance, a weighted blanket just looks like your everyday, average throw – until you pick it up and feel the heft.
These blankets are filled with tiny glass beads or pellets that create a consistent, gentle pressure over your body. This effect, called deep pressure stimulation, is similar to the calming feeling of a hug. The idea is that this pressure can help ease anxious thoughts and tell your nervous system it’s safe to relax.
You’ll find weighted blankets in all sizes and an assortment of designs, with common options like the 10-pound weighted blanket (a go-to for weighted blanket newbies) and heavier options that go up to 20, 25 or even 30 pounds (probably best for those more experienced with weighted blankets).
Weighted blanket pros and cons
Let’s break it down with some good old-fashioned pros and cons. Like most things in life, weighted blankets have their highs and their hurdles.
How heavy is too heavy?
There’s a popular rule of thumb when it comes to choosing a weighted blanket: aim for around 10% of your body weight. So if you weigh 150 pounds, you’re probably looking at a 15-pound blanket. If you’re just curious about trying it out, a 10-pound weighted blanket could be a gentle way to dip your toes in without overdoing it.
And while the heaviest weighted blanket might sound like the strongest stress-buster, more weight doesn’t necessarily mean more relief. In fact, a blanket that’s too heavy can feel restrictive or overwhelming, which totally defeats the purpose.
Do weighted blankets actually work?
Short answer? Maybe.
Some studies have shown positive results, like reduced anxiety symptoms and improved sleep, in certain participants. But results can be pretty mixed and dependent on an individual. Weighted blankets aren’t a one-size-fits-all fix, and what works for one person might not do a thing for another.
That being said, lots of folks swear by them. If you’re struggling with anxious thoughts at bedtime or just feel like your nervous system needs a little TLC, a weighted blanket could be a soothing addition to your sleep routine. Just go in with realistic expectations and give yourself time to see how your body responds.
Other natural anxiety remedies to try
Not sold on weighted blankets? Or just looking to build a better calm-down toolkit? Here are a few other natural ways to quiet your mind before bed:
- Breathing exercises: Ever tried the 4-7-8 method? It’s simple – inhale for 4 seconds, hold for 7, exhale for 8. Do that a few times and you might be surprised how quickly your nervous system starts to chill out.
- Magnesium-rich snacks: Think leafy greens, nuts, seeds, dark chocolate (yes, really!) or a tart-cherry mocktail. Magnesium is linked to muscle relaxation and mood regulation.
- A calming bedtime routine: Light a candle, do some light stretching, sip on chamomile tea, journal out your feelings. Small rituals send big signals to your brain that it’s time to wind down.
- Fresh air and movement: Morning sunshine and gentle movement during the day can help balance your circadian rhythm and lower overall anxiety levels.
- A cozy, conscious sleep setup: Your mattress matters more than you might think. Happsy’s certified organic mattresses support your sleep without all the off-gassing or synthetic materials you might find in conventional beds. Better rest = a calmer brain.
Bottom line: find what feels good for you
Weighted blankets might not be a miracle cure, but they can be a soothing tool in your wellness routine. Whether you go for the 10-pound weighted blanket or the heaviest option you can find, the key is tuning into your body and figuring out what feels good for you.
And if a weighted blanket isn’t your thing, no worries. That's what we're here for.
