Weighted blankets have surged in popularity over the past decade, prized for their calming, anxiety-reducing effects. But for hot sleepers, traditional weighted blankets present a problem: all that weight often comes with significant heat retention. Enter the weighted cooling blanket—a product designed to deliver the calming benefits of deep pressure therapy while keeping you comfortably cool. Here's everything you need to know.
How Weighted Blankets Work
Weighted blankets provide what's known as Deep Pressure Stimulation (DPS) or Deep Pressure Therapy (DPT). The evenly distributed weight creates gentle pressure across your body, similar to being hugged or held. This pressure has measurable physiological effects on the nervous system.
Research has shown that deep pressure stimulation increases the production of serotonin, a neurotransmitter associated with feelings of well-being and calm. It also triggers the release of melatonin, the hormone that regulates sleep. Simultaneously, it decreases cortisol levels, helping to reduce stress and anxiety.
The effect is a shift from the sympathetic nervous system (fight or flight) to the parasympathetic nervous system (rest and digest). Many users describe the sensation as grounding and calming, making it easier to fall asleep and stay asleep.
The Science Behind the Weight
Studies have shown that approximately 10% of your body weight is the optimal weight for a blanket. For a 70kg person, that's a 7kg blanket. However, preferences vary, and some people prefer slightly lighter or heavier options.
The Heat Problem with Traditional Weighted Blankets
Traditional weighted blankets are filled with materials like plastic poly pellets, steel shot beads, or sand, and covered in thick, plush fabrics like minky or fleece. While cosy, this combination creates significant heat retention.
The weight itself restricts airflow and prevents the blanket from draping in a way that allows heat to escape. The thick covers trap body heat close to the skin. And the filler materials often don't breathe well. For hot sleepers, this can make weighted blankets unusable, negating their benefits with overheating and disrupted sleep.
How Cooling Weighted Blankets Solve This
Cooling weighted blankets address the heat problem through several innovations in both construction and materials.
Breathable Fillers
High-quality cooling weighted blankets typically use glass microbeads rather than plastic pellets. Glass beads are denser, meaning you need less material to achieve the same weight, resulting in a thinner, more breathable blanket. They also conduct heat away from your body rather than trapping it.
Cooling Outer Fabrics
Instead of heat-trapping minky or fleece, cooling weighted blankets use fabrics like bamboo viscose, eucalyptus (Tencel), cotton percale, or specifically engineered cooling synthetics. Some feature dual-sided construction with a cooling side for summer and a warmer side for winter.
Improved Construction
Better distribution of weight through smaller pocketed sections allows the blanket to drape more naturally and maintain better airflow. Some designs include channels or gaps specifically designed to promote air circulation.
Features of a Quality Cooling Weighted Blanket
- Glass microbead filling (not plastic pellets)
- Breathable outer fabric (bamboo, Tencel, or cooling cotton)
- Small, evenly distributed weight pockets
- Removable, washable cover
- Dual-sided option for temperature versatility
Who Benefits Most from Weighted Cooling Blankets?
While anyone can enjoy a weighted blanket, certain groups may find them particularly beneficial.
People with anxiety: Multiple studies have shown that weighted blankets can reduce anxiety symptoms. The deep pressure stimulation helps calm the nervous system, making them useful for generalised anxiety, panic disorders, and situational stress.
Those with insomnia: By promoting serotonin and melatonin production while reducing cortisol, weighted blankets can help establish healthier sleep patterns. Many insomnia sufferers report falling asleep faster and sleeping more deeply.
People with ADHD: The calming effect of deep pressure can help quiet a busy mind, making weighted blankets popular among adults and children with attention deficit disorders.
Those with restless legs syndrome: The gentle, consistent pressure can help reduce the uncomfortable sensations and urge to move that characterise RLS.
Hot sleepers who want these benefits: A cooling weighted blanket allows people who run warm to experience the calming effects of deep pressure therapy without overheating.
Choosing the Right Weight
The general guideline is to choose a blanket that's approximately 10% of your body weight, though individual preferences vary.
For a person weighing 50-60kg, a 5-6kg blanket is typically recommended. For 60-75kg, consider 6-7kg. For 75-90kg, a 7-9kg blanket usually works well. For those over 90kg, 9kg or heavier may be appropriate.
If you're new to weighted blankets, it's often better to start lighter. You can always move up in weight, but a blanket that's too heavy may feel oppressive rather than calming. Children should use much lighter blankets—never more than 10% of their body weight—and weighted blankets are generally not recommended for children under three or anyone who cannot easily remove the blanket themselves.
Size Considerations
Unlike regular bedding, weighted blankets should generally be sized to fit the person, not the bed. A blanket that hangs over the edges of the bed will pull toward the floor, creating uncomfortable tugging and uneven pressure.
For single use, a blanket approximately the size of a single bed (typically 100cm x 150cm for a throw or 120cm x 180cm for full coverage) works well. Couples who both want to use a weighted blanket often find it better to get individual blankets rather than trying to share—weight preferences often differ, and sharing can mean one person ends up with too much or too little of the blanket.
Caring for Your Weighted Cooling Blanket
Weighted blankets require some special care considerations due to their size and weight.
Check your washing machine's capacity. Many home washing machines can't handle the weight of a loaded blanket, especially when wet (blankets become much heavier when saturated). Check your machine's weight limit before attempting to wash at home. Blankets over 7kg typically need commercial or laundromat machines.
Use a removable cover. The best cooling weighted blankets feature removable covers that can be washed separately. This allows you to wash the cover frequently (every 1-2 weeks) while washing the weighted insert less often (every few months or as needed).
Spot clean when possible. For small spills or marks on the weighted insert, spot cleaning with a damp cloth and mild detergent is often sufficient.
Dry carefully. The weight of a wet blanket can damage dryer drums. Air drying is safest, though it takes considerable time. If you must use a dryer, use the lowest heat setting and check your dryer's weight capacity. Drying flat rather than hanging prevents stretching.
Getting Adjusted to a Weighted Blanket
If you've never used a weighted blanket before, give yourself time to adjust. Some people love the sensation immediately; others need a week or two to adapt. Start by using the blanket for short periods while relaxing before trying it for a full night's sleep.
The initial sensation may feel unusual or even slightly restrictive. This typically passes as your body adjusts to the pressure. If you feel uncomfortably confined or have difficulty breathing, the blanket may be too heavy, or weighted blankets may not be right for you.
Safety Considerations
Weighted blankets are not appropriate for everyone. Consult a healthcare provider before use if you have respiratory issues, circulation problems, or mobility limitations. Never use weighted blankets for children under 3 years old, anyone who cannot remove the blanket independently, or anyone with claustrophobia who finds the pressure distressing.
Conclusion
Weighted cooling blankets represent the best of both worlds for hot sleepers seeking the calming benefits of deep pressure therapy. By combining thoughtful material choices with intelligent design, these blankets deliver the anxiety-reducing, sleep-promoting effects of traditional weighted blankets without the overheating that makes regular weighted blankets unsuitable for warm sleepers.
When choosing a weighted cooling blanket, prioritise glass bead filling, breathable fabrics, and a weight appropriate for your body. With the right blanket, you can enjoy deeper, more restful sleep even during Australia's warmest nights.