Choosing the right weight is a difficult choice. How heavy should your weight blanket be? What weight should you get? What size do you need? What blanket can I get for my weight? How heavy is too heavy?
Choosing the right weight will be different for each person. What works for you may not work for others. So educating yourself will help you find the blanket that works best for you.
Here is our guide for choosing your blanket weight:
Our guideline for choosing the best weight
At Quietly we look at weighted blanket science. Choose the lowest weight you can to get the therapeutic benefits. It should be heavy enough so you feel the benefits, but not too heavy that it's uncomfortable or you can't remove the blanket.
Choosing a weight is a personal decision. Here are the steps to choosing the best weight:
1. Start by determining your body frame with our wrist guideline below.
2. Determine if a blanket is for yourself, or to share as a couple.
3. Choose if you want a light, medium, or heavy blanket based on your personal needs.
How to choose between a light, medium, or heavy blanket
A moderate blanket weighs anywhere from 15 to 20 pounds, and it's all you need to start enjoying the benefits. Anyone can use it.
A heavy blanket weighs more than 20 pounds and will offer greater benefits to those that want it. For people with large body frames, consider a heavier blanket.
A light blanket weighs less than 15 pounds and is best for petite body frames.
Not sure which weight is right for you? Take our quiz and we'll match you with the best blanket to help you reach your health goals.
A personal choice
Weighted blankets are generally designed to fit your body, not your bed, just you. So choose a blanket that fits you to get the best therapeutic benefits possible. They’re not meant for sharing unless you're looking for a blanket that fits two people
Two people that are the same height and weight, may prefer two different blankets. Some may say it's not heavy enough, while some say it's just right, while others will say it's too heavy.
While there are no standard sizes or weights across our industry, we created a science-based guide to help make the decision easier.
Guideline for determining your body frame type
Knowing your body frame size helps you determine what blanket type you should get. It's an easy way to determine if you should go with a light, medium, or heavy blanket.
So you might be wondering how do I tell what body frame is petite, average, or large? One simple way to do this is by wrapping one hand around your wrist, in the same spot as a wristwatch:
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If your thumb and index finger overlap, you have a petite frame.
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If your thumb and index finger touch, you have an average frame.
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If your thumb and index finger do not touch, you have a large frame.
To find out what your is body frame by comparing your wrist to your height. For example, a woman who is 5'6" and has a wrist size of 5'7" is a large frame. Refer to the chart below.
Body frame chart
Once you know your body type, you can shop for blankets in this range:
The 10 percent rule
What is the 10 percent rule?
Using the 10 percent rule, take your body weight and multiply that by 10% to get your weighted blanket weight.
Body weight x 10% = weighted blanket weight
For example: 170 lbs x 10% = 17 lbs
Most of the weights available on the market are either 15, 20, or 25 pounds for individual adults. This makes the 10 percent rule hard to apply.
Using the 10% rule, here's the weight you could get:
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150 pounds = 15 lbs blanket
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200 pounds = 20 lbs blanket
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250 pounds = 25 lbs blanket
So you would have to weigh 150 lbs, 200 lbs, or 250 lbs, and let's face it, not everyone is going to weigh that.
The 10 percent rule is a good starting place. But, body weight is not the only factor when determining the correct weight someone might prefer. You should consider your personal needs.
Where does the 10 percent rule come from?
In the early 2000s, safety guidelines on the use of backpacks were applied to weighted vests and blankets. They recommended a ratio of 5 to 10% to someone's body weight, along with a wearing schedule. Backpacks are used when a person is upright, and have a different use than someone that's lying down.
In 2011, another study applied the same backpack rule to weighted vest in dentistry practice. This study had 12 female participants who on average weighed 162 pounds.
Applying backpack safety guidelines to weighted vest is in part due to a lack of research available.
Why choosing your blanket is a personal choice
Studies have shown that the weight you choose for a weighted blanket is a personal choice. So when you're shopping for a weighted blanket, choose the weight that you want.
So how does body weight play a role in the weight you choose?
Based on research, more than 10% of a person’s body is more beneficial. So bodyweight does play a factor in the weight a person may prefer.
One study found that you could go as heavy as 20% of your body weight, and use a 30-pound weighted blanket. It's proven to be safe. The limitation of this study is that the blanket was used for short 5-minute periods.
This study did look at weighted blankets on 32 people, with weight ranges from 112 to 234 pounds.
Only one person said it was too much for them. While most of them thought the weight was good, so they came to the conclusion that:
"Body weight did not appear to significantly influence the person’s preference regarding the 30 lbs weighted blanket."
In another study they looked at weighted blankets on 32 people. The blanket-to-body weight ratio was 12% to 38%, with a mean range of 19%. It found that the majority of them preferred a medium/ moderate weight. So more than 10% of a person's body weight was also found to be beneficial.
A heavy blanket offers greater benefits to people and is safe to use. A medium weight is enough to help people relax before bed. They had a night of more restful sleep with fewer disturbances, stayed asleep longer, and improved their overall sleep quality.
How to pick a weighted blanket for adults
When choosing a weighted blanket you will need to consider the weight and size. As well as, your body type and your personal needs.
Shopping for a weighted blanket will come down to one simple question, do you get a light, medium, or heavy weight?
If you're not sure which weight to get, start with a lower weight, so it doesn’t feel too heavy and you can still enjoy all the calming benefits. You can always get a heavier blanket in the future.
Always consult your blanket manufacture if you need help.
Choosing a medium weight for adults
A medium weight is all you need to enjoy the therapeutic benefits.
If you’re looking for more relaxation or some stress relief, go for a medium weight or a lighter weight.
Studies have found that a moderate blanket is enough to generate therapeutic benefits. In another study they found that a medium blanket that weighed 15 pounds reduced anxiety more than a lighter 5 pounds blanket.
Who should get a medium weight?
People who are experiencing any of the symptoms below:
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Mild insomnia
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Sleep issues
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Mild anxiety
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Stress, pain
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Low moods
What medium weight should you get?
Weighted blankets made for individuals have a medium weight of 15 to 20 pounds.
What's the ideal body type for a medium weight?
For people with average body types, a medium weight will work well for you.
If you are petite, you won't need as much weight, so you go for a lighter blanket. If you have a large body frame type, go for a heavier blanket.
Choosing a heavy weight for adults
Are you overwhelmed with stress? Do you struggle with sleep every night? Do you generally have an overactive nervous system? If you answered yes to any one of these questions, go for a heavy blanket.
People who are highly anxious, have reported that a heavier weighted blanket provides more pain relief than a lighter one.
What heavy weight should you get?
Weighted blankets made for individuals have a heavy weight of 20 pounds or more.
Who should get a heavy weight?
People who are experiencing any of the symptoms below:
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Insomnia
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Nightly sleep issues
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Anxiety
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Chronic stress
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Chronic pain
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Severe low moods
What's the ideal body type for a medium weight?
For people with large body types, a heavy blanket will work for you. If you suffer from the symptoms mentioned above, and you have an average body type as well, a heavy blanket will work for you.
What heavy weight should you get?
Weighted blankets made for individuals have a heavy weight of 20 pounds or more.
How to pick a weighted blanket for couples
Queen and king blankets are designed for couples and sharing.
When shopping for a queen or king blanket, look for a wide enough to fit two people. The weight and size options can vary a lot, complicating your decision. It should also be heavier than an individual adult blanket.
You'll need to consider both your body type and personal needs. One may be suffering from insomnia, while the other one isn’t. You may also have two different body types. So which blanket do you get?
Most blankets can be broken up into two categories, medium and heavy.
For example, if you're looking for a queen-size blanket that's a medium, look for one that weighs 20 pounds or less. If you're looking for a queen size blanket that's heavy, look for one that weighs 20 pounds or more.
Below is a general guideline for king and queen weighted blankets:
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Queen medium weight = less than 20 pounds
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Queen heavy weight = more than 20 pounds
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King medium weight = less than 40 pounds
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King heavy weight = more than 40 pounds
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California king medium weight = less than 45 pounds
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California king heavy weight = more than 45 pounds
There is no easy decision way to make the decision, it will be a personal choice.
Your blanket should be heavy enough for you to enjoy the therapeutic benefits, but not so heavy that one person is uncomfortable.
If you're unsure, go for the medium weight, so it doesn’t feel too heavy and you can still enjoy all the calming benefits. You can always get a heavier blanket in the future.
Consult your blanket manufacture if you need help.
If you're in between weights, which should you get?
If you're in between weights, like most people, you can either go for a lower or higher weight - it's your personal choice.
Get a blanket that's at least 10 percent of your body weight, and round up if you're in between sizes. For example, if you're 170 pounds and you're looking at 15 pounds and 20 pounds blanket, just round up to a 20 pounds blanket.
If you're rounding down to a lower weight, you're only missing out on two pounds, decreasing the therapeutic benefits slightly. For example, if you were 170 pounds, and you rounded down to 15 pounds, the blanket would only be 8.87% of your body weight.
Deciding on the weigh is a personal choice, there's really no right answer, you just have to figure out what works best for you.
Guidelines for height
Your body type and personal needs play more of factor than your height. Taller people will feel more blanket weight than someone who is short but the difference is small, so just consider your body type and personal needs.
The important thing to keep in mind when shopping for a weight blanket is to find a blanket that will cover your body, not your bed.
For someone that's 6'3" a throw blanket will still fit you but you can always look for a larger blanket like a queen or king.
For someone that is shorter a throw blanket will fit find, but a larger blanket like a queen or king size blanket will be too big unless you're sharing.
Weighted blanket size chart
While there's no standard for a "heavy" or "medium" blanket, for a throw and queen blanket, we consider a medium weight to be less than 20 pounds and a heavy weight to be more than 20 pounds.
Please keep in mind these are general guidelines, and may not apply to every blanket manufacturer.
Tips to keep in mind when choosing your weighted blanket:
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The blanket shouldn’t hang over the sides of your bed or it could fall off.
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You want your weighted blanket to fit your body, not your bed to provide the best therapeutic benefits.
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King and queen blankets are meant for two people
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A queen or king blanket should be wider and heavier than a throw size weighted blanket.
For more information visit read our size chart.
Are weighted blankets heavy to carry?
Weighted blankets can be heavy to carry. It’s not like a blanket that you can move around, once you put a weighted blanket down, that’s usually where it stays. So if you want to use it to sleep with and during the day on the couch, consider getting more than one blanket.
Finding the blanket that works best for you
To get the best therapeutic benefits possible, weighted blankets are generally designed to fit your body, not your bed. So they’re not meant for sharing unless you're looking for a blanket that fits two people.
Choosing a weight is a personal decision. You'll have to choose, whether you want a weighted blanket that's light, medium, or heavy.
Keep in mind a blanket will feel different to everyone. What feels heavy to you, might not feel heavy to another person based on their nervous system.
Our moderate blanket is enough to start experiencing all the benefits. Go for our heavier blanket to get even greater benefits.
Some of the benefits of using a weighted blanket include sleeping longer and deeper, fall asleep faster, lifted moods, less stress, and more. People who have anxiety, insomnia, depression, chronic pain, fibromyalgia, panic attacks, and PTSD, noticed benefits after using a weighted blanket.
Not sure how heavy your weight blanket should be?
Take our quiz, and we'll help you find the best blanket weight, that matches your personal needs.
Frequently asked questions about how heavy a weighted blanket should be
How heavy of a weighted blanket should I get?
Choosing a weighted blanket will come down to your personal preferences. Here's our general guideline for choosing a weight based on your body frame:
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Petite body frame = 15 pound blanket or less
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Average body frame = 15 to 20 pound blanket
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Large body frame = 20 pound blanket or more
For people who experience insomnia, nightly sleep issues, anxiety, chronic pain, chronic stress, low moods, go for a heavy blanket that weighs 20 pounds or more. A blanket that weighs 20 pounds or more offers the greatest benefits to those that want it.
For people who experience mild insomnia, sleep issues, mild anxiety, stress, pain, low moods, or want to relax, go for a blanket that weighs 15 to 20 pounds. A weighted blanket that ways 15 to 20 pounds is all it takes to start enjoying the benefits.
Is a heavier weighted blanket better?
A moderate amount of pressure from a weighted blanket is enough to start enjoying therapeutic benefits. For those that want even greater benefits, a heavier weighted blanket will work better.
What weighted blanket should I get for my weight?
When choosing a weighted blanket you should look at more than just your weight. Body weight won't influence the amount of weight you might prefer. For example, people that weigh 112 to 234 pounds might enjoy a 30-pound weighted blanket. To choose a weighted blanket consider your personal needs.
If you're looking for the greatest amount of benefits or you have a large body frame, choose a heavy blanket that weighs 20 pounds or more.
If you're looking for more calm and relaxation or you have an average body frame go for a weighted blanket that weighs 20 pounds or less.
Should a weighted blankets cover my whole bed?
Weighted blankets are generally designed to fit your body, not your bed. The larger a blanket is, the lighter it will feel, since it’s spread out over a larger
area. So choose a blanket that fits you to get the best therapeutic benefits possible.
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