Weighted Blankets for ADHD: A Sensory Fix for Better Sleep

Up to 70% of children and adults with ADHD experience sleep disturbances, including insomnia and fragmented sleep patterns. Poor sleep often worsens ADHD symptoms, including difficulty focusing and emotional instability. While sleep aids can provide relief, they’re not always a sustainable solution and may come with unwanted side effects.

Weighted blankets offer a simple, natural approach to promoting better rest. Using gentle pressure, they create a sense of calm and security that may help ease restlessness and improve sleep quality.

In this article, we’ll explore how weighted blankets work, their benefits for ADHD, and a list of options to consider.

Are Weighted Blankets Good for ADHD?

Yes, they have been increasingly recommended as a therapeutic tool. Below is an overview of the benefits of a weighted blanket for ADHD:

1. Improved Sleep Quality

Research using actigraphy, a device that tracks sleep patterns, found that participants with ADHD:

• Took longer to fall asleep
• Had poorer sleep quality (less restful sleep)
• Woke up more often during the night

Weighted blankets can help by providing deep pressure stimulation (DPS). Research shows that DPS works by calming the body’s nervous system in two ways. It boosts the part of the nervous system responsible for relaxation (parasympathetic) while reducing the one linked to stress (sympathetic).

Since too much activity in the sympathetic nervous system can disrupt sleep, calming it helps improve sleep quality.

In a 2021 study involving children and adults with ADHD or autism, more than half (59%) said that weighted blankets improved their ability to fall asleep.

On Reddit, in a thread for women with ADHD, someone asked if weighted blankets are worth it. The response? Overwhelmingly positive. One person shared, “I love my weighted blankets. I used to wake up multiple times a night, but I don’t anymore since I got one.”

2. Reduced Anxiety and Stress

Devices like weighted blankets and vests are now being used in mental health care. This is especially important because individuals with ADHD often have co-occurring mental health conditions, with anxiety disorders being particularly common.

This combination often leads to serious challenges, such as:

• A higher likelihood of suicide attempts
• Stronger tendencies toward anger and aggression
• Increased rates of hospitalization and psychotic symptoms
• Difficulties achieving higher levels of education

Research shows that adults with ADHD are four times more likely to have generalized anxiety disorder (GAD) than those without ADHD.

As mentioned earlier, weighted blankets work by calming the sympathetic nervous system, the body’s “fight or flight” system responsible for stress responses. On top of that, weighted blankets provide a comforting sensation, similar to being hugged or cocooned.

Studies on touch-like devices have found promising results. For instance, participants in a study who used a huggable device had much lower cortisol (a stress hormone) than those who used just a phone.

Parents shared how weighted blankets had a big impact on their kids. Many noticed reduced anxiety, better sleep, and calmer behavior. One parent said, “He’s so much less worried now. He’s calmer, not as hyperactive, and feels more secure.”

Some parents also mentioned that severe anxiety symptoms, like chest pain, migraines, and anxiety attacks, happened less often or even stopped entirely after their kids started using a weighted blanket.

As one parent put it, “Her anxiety attacks used to feel like stabbing pain, but now that she’s using the blanket and sleeping better, she’s much calmer and feels like herself again.”

3. Support Focus and Attention

Sensory processing is how our brain makes sense of the world. It involves receiving, organizing, and interpreting input from:

• External senses: Vision, hearing, touch, taste, and smell.
• Internal senses: Proprioception (how we sense our body's position and movement) and vestibular system (responsible for balance and spatial awareness).

When sensory systems function properly, they help us:

• Stay focused and attentive
• Confidently explore our surroundings
• Respond appropriately to different situations

However, when sensory processing is disrupted, as often seen in individuals with ADHD, these everyday functions can become challenging. A recent study found that teens with ADHD scored higher on sensory profiles, indicating they experience greater sensory processing difficulties than their peers.

Another study found that 65.8% of children with ADHD displayed atypical sensory processing patterns, compared to only 2.6% of children in the control group.

These sensory challenges can manifest in different ways, including:

• Jumping or crashing into objects
• Preferring tight hugs or deep pressure activities
• Avoiding playground equipment or climbing
• Fearing bikes or balancing activities
• Struggling with coordination, resulting in clumsiness

Tools like weighted blankets provide the sensory input needed to stay calm and centered during tasks.

4. Behavioral Regulation

By helping improve sleep, reduce stress and anxiety, and provide calming sensory input, weighted blankets can also support better behavior in people with ADHD. When these factors are managed, it’s easier to stay calm, focus, and handle challenges without feeling overwhelmed.

5. Enhanced Daily Functioning

A study explored how tools and support, like Cognitive Assistive Technology (CAT), can help adults with ADHD improve their daily lives and participate more in their communities.

CAT refers to tools and gadgets that help with:

• Focus
• Memory
• Planning
• Organization

These can be as simple as planners and weighted blankets or as high-tech as apps and smartwatches. There are even specialized devices designed for specific needs.

In the study, participants tried 74 different CAT tools. Weekly schedules, watches, and weighted blankets topped the list as the most useful. These tools made life easier and helped adults with ADHD take part in work more frequently.

Things to Consider When Buying Weighted Blankets for ADHD

Here’s a guide to help you choose:

Weight

The blanket should ideally weigh around 10% of your body weight, with an additional 1-2 lbs for extra comfort if needed. Note that the 10% rule might not be suitable for children. Most weighted blankets designed for kids typically range from 3-12 lbs. If your child is younger than five, consult with a doctor first.

Fabric

Popular fabric options include:

• Cotton
• Fleece
• Flannel
• Microfiber

For hot sleepers, cotton is an excellent choice due to its soft, breathable, and hypoallergenic fabric. On the other hand, fleece, flannel, and microfiber fabrics are better for colder climates due to their warmth.

Filling

When picking the filling for your weighted blanket, here’s what to keep in mind:

• Poly Pellets: Affordable and machine washable, but they can trap heat.
• Microglass Beads: More expensive, denser, less bulky, and quieter during movement.
• Steel Beads: Durable, eco-friendly, and washable like poly pellets.

Some brands add polyester fiberfill to keep the weighted material in place. But this can also make the blanket warmer. If you’re a hot sleeper, go for one without fiberfill and look for cooling, breathable materials to stay comfortable at night.

Outer Layer

The outer layer of the blanket might be secured with Velcro, zippers, or buttons, or it might be sewn closed and not removable. This can affect how easy the blanket is to wash and how durable it is. A removable cover can extend the blanket’s lifespan and make cleaning easier.

Existing Medical Conditions

Weighted blankets may not be suitable for you or your child if certain medical conditions are present, such as:

• Sleep apnea
• Asthma
• Chronic respiratory or circulatory issues
• Low blood pressure
• Type 2 diabetes
• Epilepsy
• Claustrophobia

The added weight can interfere with breathing and circulation and may heighten anxiety for those with claustrophobia.

10 Weighted Blankets for Adults and Children with ADHD

Explore these recommended weighted blankets for ADHD, chosen for their effectiveness and user satisfaction.

This weighted blanket is made from breathable microfiber fabric and filled with premium glass beads for even weight distribution. It is available in multiple weight options, from 3 to 30 lbs, and is machine washable, making it convenient for regular use.

It features 5"x5" compartments stitched with 15,000 high-density stitches to securely hold the glass beads in place. This ensures a durable weighted blanket without any bead leakage.

Pros

• Offers even weight distribution
• Available in multiple weight options
• Available in over 10 colors
• Offers weight options for kids

Cons

• Some users report bead shifting over time
• Not a great option for hot sleepers

The Topcee weighted blanket is made from microfiber and filled with 0.8-1 mm non-toxic, hypoallergenic glass beads. They used precise filling technology and high-strength sewing threads to prevent uneven weight distribution caused by shifting beads.

You can choose a blanket with minky dots for added sensory input. The raised dots on the soft fabric create a textured surface, offering tactile stimulation that can be especially helpful if you have sensory needs. This feature enhances comfort and the calming effects of the blanket, making it easier for you to relax or focus.

Pros

• Over 15 colors, including kid-friendly designs
• Has options with minky dots for additional sensory input
• Weight options from 3 to 30 lbs
• Over 5 size options

Cons

• May be too warm for hot sleepers

This blanket features a dual-sided construction with smooth fleece on top and a wool-like Sherpa underside. The durable 220 GSM fabric resists fading, staining, pilling, and shedding. It is made to maintain its quality over time.

For added functionality, the blanket incorporates a 7-layer design. Tiny 1mm ceramic beads are sewn into small squares and surrounded by non-glue polyester and brushed fabric. This thoughtful design keeps the beads evenly distributed, allowing the blanket to conform to your body without shifting for consistent comfort.

Pros

• Dual-sided design for varying comfort preferences
• Ideal for colder seasons
• Attractive design adds to bedroom decor
• Positive review on weight distribution
• Provides good insulation during winter

Cons

• May be too warm for use during summer
• Weight options are limited to adult use (12-25 lbs)

This Sherpa fleece weighted blanket features a 220 GSM ultra-soft fleece top paired with a 220 GSM fuzzy Sherpa underside. The fleece and Sherpa textures provide a plush, velvety feel, ensuring maximum nighttime comfort.

It’s filled with premium ceramic beads securely encased in double-layer polyester fabric to prevent shifting and noise. Designed for durability, this blanket resists wrinkles, pilling, fading, and shrinking, maintaining its quality over time.

Pros

• Ultra-fuzzy and soft material enhances comfort
• Excellent warmth for cold weather
• Highly praised for its material and the quality of sleep it delivers

Cons

• Limited size and weight options (only 12, 15, and 20 lbs)

Bare Home weighted blankets are perfect for adults and kids, with weight options ranging from 7 to 30 lbs. It’s made with natural materials like cotton fabric and non-irritating glass bead filling secured with polyfill insulation. This blanket is gentle on your skin and ideal if you have sensitivities.

The blanket also features reinforced stitching to keep the beads securely in place and prevent leaks. The smaller pockets ensure the weight stays evenly distributed for maximum comfort. Corner loops make it easy for you to attach a duvet cover with corner ties, adding convenience and extra protection.

Pros

• Breathable cotton fabric suitable for all seasons
• Hypoallergenic materials
• Even weight distribution
• Free from harmful chemicals and dyes
• Offers kid-friendly designs

Cons

• The additional polyfill insulation may be too warm for others

The AlanSma reversible weighted blanket features a luxury velvet feel on one side and a minky velvet on the other for those needing additional sensory input. Its 7-layer construction includes Dura-Loft® H1 filling, a high-quality proprietary material. Hypoallergenic tiny glass beads are also incorporated for even weight distribution and added comfort.

Pros

• Includes weight options from 5 to 20 lbs
• Features minky dots for sensory input
• Luxurious and soft feel
• Includes Dura Loft® H1 filling for added warmth

Cons

• Velvet material may attract lint
• The added insulation might be too warm for some

Experience the cloud-like softness of this Sherpa fleece weighted blanket, designed with 220 GSM smooth fleece on one side and 220 GSM fluffy Sherpa on the other. It resists fading and stains, maintaining its fresh appearance even after years of use. Additionally, it comes in a variety of colors and weight options ranging from 2 to 25 lbs.

The blanket is built with a 7-layer structure, incorporating natural ceramic beads securely enclosed in smaller compartments. This design ensures even weight distribution while preventing shifting, leakage, or noise for long-lasting comfort

Pros

• Cloud-like softness with fleece fabric
• Fade and stain-resistant for long-lasting use
• Durable 7-layer structure with securely enclosed ceramic beads
• Even weight distribution prevents shifting or noise
• Includes weight options for kids

Cons

• May not be suitable for hot sleepers

This weighted blanket has a flannel top and a Sherpa reverse. The flannel offers a soft and skin-friendly feel, while the Sherpa provides warmth and breathability for added comfort. High-density glass beads fill the blanket to ensure even weight distribution. Plus, the beads are odor-free and securely sewn to prevent leaks.

Pros

• Snuggly texture enhances comfort
• Includes weight options for children
• Multiple color variations

Cons

• May feel too warm for summer use
• Several users reported beads leaking from the seams

This blanket from Weighted Idea is constructed with OEKO-Tex-certified microfiber fabric, ensuring it is free from harmful chemicals and safe for sensitive skin. The fabric is breathable, soft, and provides a slight cooling effect for added comfort. It is filled with recyclable glass beads, making it suitable for use in both summer and winter.

The 7-layer lining is designed to prevent bead leakage. Additionally, the 5"x5" compartments securely hold the glass beads in place, ensuring even weight distribution for consistent comfort.

Pros

• Soft and breathable material
• Offers even weight distribution
• Safe for sensitive skin
• Eco-friendly
• Weight options from 5 to 35 lbs

Cons

• Fabric may be too warm for others

This product is made from 100% microfiber and has 2"x2" compartments, which are the smallest available. The blanket also includes 16 loops for secure attachment.

The 7-layer system is designed to adapt to your body shape. This design ensures optimal comfort, while the 2"x2" sections help distribute the weight evenly across the blanket. It uses more glass beads and less fiberfill to improve temperature regulation.

A three-dimensional stitching method prevents bead leakage. The precise 0.25mm stitching keeps the weight securely in each compartment.

Pros

• Suitable for both adults and children
• Wide options for weight from 5 to 40 lbs
• Multiple color variations, including fun patterns
• The size of the compartments providesa more even weight distribution

Cons

• May feel too warm for some users during summer

To Sum It Up

Weighted blankets help improve sleep, reduce anxiety, and provide calming sensory input that supports focus and daily routines. When choosing a weighted blanket, pay attention to details such as weight, fabric, and filling to find the right fit for your needs.

For example, cotton works well for hot sleepers, while fleece or Sherpa is cozier for cold weather. And don’t forget to check if a weighted blanket is safe for any existing medical conditions you or your child might have.

The options we’ve covered offer something for everyone, from breathable designs to blankets with extra sensory features. For easier maintenance and longevity, consider pairing your blanket with a duvet cover.

FAQs on Weighted Blankets for ADHD

Are weighted blankets effective during daytime activities, or are they just for sleeping?

Weighted blankets are not limited to nighttime use and can be beneficial during the day for reducing restlessness and anxiety. For example, individuals with ADHD may use them while reading, watching TV, or relaxing to enhance focus and manage sensory overload. For daytime use, some prefer weighted vests instead of blankets. A study on weighted vests in children with ADHD found they improved attention, response speed, and staying on task.

How can I incorporate a weighted blanket into my ADHD management routine?

Start using a weighted blanket gradually, such as by covering only your legs at first to let your body adjust. For the best experience, pair it with calming activities like mindfulness, deep breathing, or visualization techniques to focus on the weight's soothing effect. Lying on your back helps distribute the weight evenly, but the blanket works well in any sleeping position.