How Heavy Should a Weighted Blanket or Pillow Be for an Adult?

Choosing the wrong weight for your weighted blanket could impact your comfort and safety. If your weighted blanket is too heavy, it could cause overheating or discomfort, limit mobility, and even become a potential safety hazard. 

On the other hand, a weighted blanket that’s too light may not provide the calming, deep pressure you need for better sleep and relaxation. If you’re looking for a safer, more convenient alternative, weighted pillows offer the same benefits without the downsides of added bulk.

In this guide, we’ll explain how heavy a weighted blanket or pillow should be for an adult, considering factors like your body weight, overall health, and personal comfort preferences. By the end, you’ll know how to make the best choice for you while avoiding the potential risks of a weighted blanket that is too heavy.

How Heavy Should My Weighted Blanket Be?

According to occupational therapists, a weighted blanket should weigh no more than 10% of the user’s body weight, plus one pound. This general guideline helps to ensure that the blanket is heavy enough to provide the soothing Deep Touch Pressure (DTP) that encourages relaxation without causing discomfort or safety issues.

For example, if you weigh around 150 pounds, the best weighted blanket for you would be between 10-15 pounds. It’s essential to avoid going too heavy, as this can cause joint pain, restrict movement, or lead to issues like overheating during the night.

Individual needs should also be factored into your decision. Some people may find a slightly lighter or heavier blanket weight - or even a more compact weighted pillow - is better suited to their personal needs, overall health, or sleep habits. 

How to Choose the Right Weight for Your Weighted Pillow

When choosing the right weight for a weighted pillow, the process much simpler than selecting a weighted blanket. Weighted pillows are designed to provide targeted Deep Touch Pressure in a more compact, portable form. They’re ideal for those who want the benefits of DTP without the bulk of a heavy blanket.

Weighted pillows are lighter than weighted blankets as they are used for localized pressure rather than full-body coverage. The Original Weighted Pillow is available in three different weights: 6 pounds, 9 pounds, and 12 pounds, giving you the flexibility to choose the right weight for you without feeling cumbersome.

You can choose your weighted pillow based on your size and how much pressure you prefer. If you have a smaller frame, a lighter pillow might feel more comfortable, while a heavier pillow might suit larger individuals or those who prefer more pressure.

If you find traditional weighted blankets too heavy, warm, or difficult to manage, weighted pillows are an excellent alternative. They provide the same calming benefits without the added bulk of heavy blankets, making them a safer, more convenient option for many users.

Factors to Consider When Choosing a Weighted Blanket or Pillow for an Adult

When selecting the right weight for your weighted blanket or pillow, think about your personal needs in addition to your body weight. Factors such as your overall health, mobility, and lifestyle should all play a role in determining which weight will provide the most comfort and benefit. 

We’ll explore these factors below and explain how they should influence your decision.

Existing Medical Conditions

If you have a physical health condition, it should be one of the first factors you consider when choosing the weight of your blanket or pillow. Conditions such as arthritis, sleep apnea, respiratory or circulation issues, or chronic pain can be exacerbated by a heavy blanket because it can restrict movement and put pressure on sensitive areas.

As a general rule, weighted pillows are a better option for those with limited mobility or chronic pain, as they allow for more targeted pressure without restricting movement. Their lighter weight also makes them a safer choice for those with respiratory or circulatory conditions since they eliminate concerns about restricted breathing or blood circulation.

Strength and Mobility

The user’s strength and mobility should also be considered when choosing the weight of the blanket. Heavier blankets can be difficult to move, especially for older adults with limited strength and mobility. Heavy blankets can be difficult to adjust during sleep and become a safety hazard when getting in and out of bed.

Weighted pillows are often better for elderly adults and children with limited strength or mobility. Their lighter weight makes them easier to reposition while still providing the calming pressure that promotes relaxation. They can be used while sleeping, sitting, or lounging for the same therapeutic benefits without the struggle of handling a heavy, bulky blanket.

Cognitive Limitations

Cognitive conditions, such as dementia or sensory processing disorders, can impact how comfortable a person feels with a weighted product. Individuals with these conditions may find a heavy blanket overwhelming or restrictive, leading to increased anxiety or discomfort.

Weight is also an important consideration with blankets that cover the entire body. They can be difficult for certain users to adjust or remove without assistance, which can lead to an entrapment risk for users who cannot communicate their needs effectively.

In these cases, a weighted pillow is a safer option. Its smaller size and lighter weight are more manageable and won’t lead to entrapment or feelings of overwhelm. 

Temperature Regulation

Weighted blankets are made from heavy materials and cover the entire body, so they tend to trap body heat. This can be uncomfortable for those who naturally run hot during sleep, during the warmer months, or for those who live in hot climates. A blanket that’s too heavy can amplify this effect, causing restlessness and preventing a good night’s sleep.

Choosing a weighted pillow eliminates the risk of overheating. Their smaller size and targeted use allow for better airflow and temperature regulation. If you find weighted blankets too warm, hug a weighted pillow while you sleep to get the same benefits without compromising your comfort. 

Convenience and Versatility

Weight can also affect the versatility and convenience of your weighted blanket or weighted pillow. Weighted blankets can be bulky and harder to manage, especially when it comes to portability. They are primarily intended for use during sleep and are not practical for daytime use or travel due to their size and weight.

Weighted pillows are far more versatile. Their compact size and lighter weight make them easy to move around the house or take on the go. Whether you’re traveling by airplane, lounging on the couch, or sitting at your desk, a weighted pillow can provide the calming benefits of DPS without the restrictions of a bulky, heavy blanket.

The added convenience and versatility of a weighted pillow make it an excellent option for people who need stress relief and better focus throughout the day, no matter where they are.

Care and Maintenance

Weighted blankets can be difficult to clean and maintain. Due to their weight and bulk, most weighted blankets are not machine washable or dryable and require spot cleaning or special care, which can be inconvenient.

Weighted pillows are generally easier to maintain. Their lighter weight and smaller size make them more manageable for washing and drying. Our Original Weighted Pillow also comes with a removable, machine-washable cover, making care much simpler.

What If I Fall Between Two Weight Recommendations?

If you find yourself between two weight recommendations for a weighted blanket, it’s generally best to choose the lighter option. Opting for a lighter blanket will reduce concerns about safety and comfort.

When it comes to weighted pillows, the decision is simpler. Since pillows are already a lower weight and more compact, you can comfortably choose based on your personal preferences. A lighter pillow will be smaller while still offering localized pressure, while a heavier pillow will be slightly bigger and provide deeper pressure.

How Do I Know If My Weighted Blanket Is Too Heavy?

If your weighted blanket is too heavy, it can lead to discomfort and even disrupt your sleep, rather than helping you feel relaxed and calm. Here are a few signs that your weighted blanket may be too heavy:

Difficulty Moving: If you find it hard to adjust your blanket or move freely under it, the weight may be too much for you.

Discomfort or Pain: If you’re experiencing unexplained or worsening back pain, muscle soreness, or joint pain after using a weighted blanket, it may be too heavy for you.

Restricted Breathing: A weighted blanket should never make it difficult to breathe. If you feel like the blanket is pressing on your chest, it’s likely too heavy.

Overheating: Heavier blankets tend to trap more heat, so if you’re waking up with night sweats or feeling too warm, it could be a sign that the blanket’s weight is excessive.

If you notice any of these signs, your weighted blanket may be too heavy. Consider switching to a lighter blanket, or try a weighted pillow for a safer and more manageable option. 

Is It Ok to Sleep with a Weighted Blanket Every Night?

Yes, for most people, it is ok to sleep with a weighted blanket every night, provided it’s the correct weight for your body. However, if you are concerned about the potential risks or find weighted blankets too cumbersome, consider a weighted pillow.

Weighted pillows can be used every night without the risks associated with a heavy blanket. They provide the same benefits of a weighted blanket for relaxation, reduced anxiety, and improved sleep quality in a lighter, more versatile form.

Choosing the Right Weight for Safety and Comfort

Finding the right weighted blanket is key to ensuring your safety and comfort. Choosing the weight of your blanket based on your personal preferences, health, and lifestyle can make all the difference.

If you’re looking for a more convenient and versatile alternative to a heavy blanket, consider the Original Weighted Pillow by Quiet Mind. It offers all the calming benefits of Deep Touch Pressure, in a compact, versatile form. Available in three standard sizes plus a Mini Squeeze version, it’s the ideal solution for those who want relaxation without the downsides of added bulk.