If you have searched “how to get a good night’s sleep” online, chances are, Google has recommended using weighted blankets, also widely known as gravity blankets. They have exploded in popularity of late and have been used therapeutically for a myriad of health issues such as depression, anxiety and insomnia, and simply for getting better sleep. In short, everyday users and experts have claimed that they come with an exhaustive list of health benefits.

Since it's a fairly new concept on this little red dot, it is completely understandable if it feels a little overwhelming when it comes to choosing the perfect weighted blanket. To help make the decision-making process easier for you or if you’re wondering what exactly it is, we’ve put together an article to help simplify this seemingly life-changing product.

Before moving on to the considerations you’d need to think about before picking out the best blanket for you, we’ll dive deep into everything you need to know about it.

Despite the recent hype surrounding gravity blankets and several companies touting their versions, they were first commercially available back in 1998. Keith Zivalich, a Californian, produced the original weighted blanket, “The Magic Weighted Blanket” after his then 10-year-old daughter placed a Beanie Baby on his shoulder to keep him company while he was driving on a family vacation.

The hugging sensation felt due to the weight of the material caught his attention. “Wouldn’t it be cool if there was a blanket filled with these same beanies”, thought Zivalich to himself, “it would be the blanket that hugs you back.” 

After Zivalich shared his idea to his wife, she made a prototype “beanie blanket” and lent it to their family friend who happened to be a special needs teacher. She then brought it to class to use it with her students. Soon, the Zivalichs started receiving feedback on how the cover had helped these children with special needs. And that was when it first struck them - weighted blankets were going to be huge.

A weighted blanket is exactly what it sounds like - a blanket with added weight in it. It commonly consists of a few layers - the filling, inner lining fabric, and outer fabric. It is unique as instead of being filled with cotton or down, it is usually stuffed with glass beads, plastic beads, poly-pellets, or steel shot beads to make it heavier. You can even find ones that use rice or barley to weigh them down. 

This weight is applied on the body for a feeling of being gently hugged, with the goal of making you feel safe, relaxed, and comfortable. In order to maintain an even distribution of weight, there needs to be stitching pockets in the blanket such that the beads stay in place. If they were allowed to move throughout the material, all the weight can end up on either end. Now, this is where the inner lining fabric comes into play. 

Last, but certainly not least, the outer fabric could potentially make or break the experience of using this type of bedding. This is especially for people with sensory issues. It can be made with bamboo fabric or soft luxurious cotton, completely up to your needs and preferences. 

This sensation of being embraced is commonly known as Deep Pressure Stimulation (DPS). It is a type of touch commonly considered pleasant and calming, occurring in hugs, cuddling, and massages. However, it can also be stimulated by tools or, you guessed it, sleeping with a weighted blanket.

Deep Pressure Stimulation activates a subset of specialised affective sensory nerves in your Autonomic Nervous System (ANS) and is processed in areas of the brain involved with the affective parasympathetic nervous system, rather than the discriminatory sympathetic nervous system.

Here is a simple example of how the Autonomic Nervous System is responsible for receiving information from your body and environment to regulate your body’s response to that information.  

First, recall back to the last time you were anxious - sweaty palms, racing heartbeat, fast breathing, and perhaps even nausea. This is your sympathetic nervous system acting up, more commonly known as your “flight or fight” response.

Now, think about how you feel every night, right as you are about to drift off to sleep - slow, deep breathing, slow heartbeat, and relaxed muscles. This is parasympathetic nervous activity.

All of those physiological responses came from your function ANS and Deep Pressure Stimulation helps to induce the latter, producing “feel good” chemicals such as oxytocin, dopamine, and serotonin in the brain.

There have been numerous studies that delve into the effects of deep touch pressure, dating back to the original work of occupational therapist and neuroscientist Dr. Anna Jean Ayres. In more recent years, Temple Grandin’s research and development of the “Hug Machine" for Deep Touch Pressure therapy has contributed to this field with significant insights. 

A 2008 study published in Occupational Therapy in Mental Health used a 30lbs (approximately 13.6 kg) weight blanket to explore the effects of Deep Pressure Stimulation. It resulted in 63% of participants reporting lower anxiety and 78% reporting positive calming effects and lower physiological data such as blood pressure, pulse rate, and pulse oximetry. 

Another study using weighted blanket was published in the Journal of Medical and Biological Engineering revealing that participants similarly reported lower anxiety levels following gravity blanket use.

Even though the products and methods may differ - from weighed blankets, hug machines, and weighted vests - the studies were all investigating Deep Touch Pressure sensory input and their effects on the human body. All demonstrating a positive effect in nervous system activity after the sensation was introduced.

Did you know that Singaporeans are one of the most sleep deprived people in the world?

Ranking third on the list of most sleep-starved cities in 2014 and second on the 2018 online poll done by Wakefield Research, 62% of Singaporeans aged 18 and older claimed to not be getting enough sleep. 

The question is though, how are Singaporeans fairing in this current global pandemic? Some may believe that we are getting more sleep due to WFH or online-based learning, as more time has been freed up for us to rest with all the time saved from travelling. On the other hand, have the uncertainties of COVID-19 have kept us up late into the night, worrying about what the future has to hold? 

Well, studies have shown that close to 60% of Singaporeans have felt that the pandemic has had a direct negative impact on their ability to sleep well - averaging on 6.8 hours of sleep per night, down from 7 hours during the previous survey released in 2020. Meanwhile, more than a third has experienced increased stress and deteriorating mental and emotional health. 

Whatever the reasons, insufficient and low-quality sleep can be detrimental. It will significantly affect our health, work performance, safety, and general sense of well-being. Desperate for a solution, more than a quarter of Singaporeans turned to Google to learn about sleep and/or sleep treatments. If you are amongst these 25%, look no further, because we have a suggestion for you - weighted or gravity blankets.

Now you may be wondering why these types of covers, especially with the warm and humid climate here. The best weighted blankets in Singapore have been manufactured to not only meet our needs, but also suit our weather conditions. Materials such as glass bead fillings and thinner layers are used to trap less heat as compared to traditional duvets or blankets that use cotton fillings, hence allowing users, including hot sleepers, to benefit from deep touch stimulation all year round.

Here are some reasons, categorised into the four core types of self care everyone should maximise, for you to determine if it’s true help or just hype.

As mentioned earlier, the results of the 2008 study of Deep Touch Stimulation showed increased serotonin after introducing a 30lb weighted blanket to users. To put it simply, serotonin is a neurochemical agent (hormone) that is associated with emotional states. Researches indicated that increased serotonin level was related to positive mood. Hence under the Deep Touch Pressure of a gravity blanket, your brain naturally releases more serotonin which allows you to have a stress-free sleep and improved mood when you’re awake.

According to SingHealth, about 10% of Singaporeans suffer from anxiety or depressive disorders, which may translate into sleep anxiety. Even though they are not a quick fix for these issues, weighted blankets help mitigate the effects of anxiety, such as shortness of breath and quickened heart rate.

This is because using them aids in producing feel-good hormones like oxytocin and reduces cortisol levels, also known as stress hormones. Hence, resulting in reduced heart rate, a calming and soothing effect, and quality sleep.

When wrapped around the body, weighed blankets evoke the same therapeutic effects of a tight swaddle helping newborns feel snug and cosy. This feeling can help increase one’s sense of security and prompts the body to relax, which can also translate into other areas of your life, including improved sleep.

Averaging at 6 hours of sleep per night, it comes to no surprise that approximately 46.5% of Singaporeans experience difficulty sleeping, also known as insomnia. 

A study published in the Journal of Sleep Medicine and Disorders involved 31 adults with chronic insomnia to use a gravity weighted blanket for four weeks and determine its effects. Overall, the results showed that participants found it easier to settle down to sleep and experienced improved sleep when using it. 

Thus, if you find yourself struggling to fall asleep at night, using a weighed blanket as a natural option to achieve quality sleep may be a healthier option as opposed to consuming sleeping pills or supplements like melatonin. Even though melatonin has been deemed safe for long-term consumption for up to 2 years for some adults, it may lead to certain side effects such as headache, short-term feelings of depression, irritability, or daytime drowsiness. 

In order to avoid such unwanted effects, gravity blankets may offer a better and more sustainable solution in terms of inducing quality sleep naturally. 

If you find yourself tossing and turning in bed trying to get settled, feeling only half-asleep or not being able to fall back asleep quickly after waking up unexpectedly, you may be experiencing restless sleep. And you may most likely find yourself feeling tired or sluggish the next day. This could lead to, at best, unproductive work; and worst, life threatening (such as driving drowsily). 

However, the ‘cocooning’ effect of extra weight on your body has been proven to significantly decrease movements during sleep, allowing you to fall asleep faster and wake up refreshed and energised.

Restless Leg Syndrome (RLS) is a condition that causes one to have an uncontrollable urge to move their legs, typically happening during long periods of stillness. People with RLS may benefit from the use of a gravity blanket. This is because the pressure felt on the legs may overcome that uncomfortable sensation. 

Headaches along with shoulder and back pains from sitting at the table all day? Don’t let it be a pain in the neck!

Weighted blankets in Singapore are one of the most comfortable and affordable ways to combat chronic pain. Throughout the day, stress and tension binds up our muscles and joints, making it harder for us to relax when it comes time to rest. Research has shown that weighed covers are able to provide us with an immediate release as the pressure from the blanket signals our brain and body to relax. 

Seizure disorders, also known as epilepsy, can cause a person to either lose consciousness, have uncontrolled movements, become temporarily paralysed, or all of the above. Research reveals a significant correlation between sleep deprivation and seizures in people with epilepsy. 

Albeit not a permanent fix for seizures, the added weight can provide a sense of comfort for many people with sensory disorders and epilepsy as Deep Pressure Touch helps to calm and soothe them.

Menopause can be vexing for many women as they experience their “second puberty”. From hot flashes and mood swings to insomnia, it’s no wonder why women dread this phase of life. 

Those going through menopause may find weighted blankets to be of help in achieving longer, deeper, and better sleep. Deep Pressure Stimulation can also provide relief from other symptoms such as managing mood swings through the release of serotonin.

At a time of their lives when women are dealing with demanding careers, and the added pressure of being a caregiver to their families, these covers can provide them with much-needed comfort and security.

Sensory Processing Disorder refers to difficulty in processing senses such as noises and touch. This is why for people with Autism Spectrum Disorder (ASD) and Attention Deficit Hyperactivity Disorder (ADHD), daily activities such as work, play, and socialising become more challenging. 

Weighed blankets are frequently used by occupational therapists in Sensory Integration Therapy. The deep pressure has been reported to have stress-relieving effects for people with ASD and ADHD from feeling over-stimulated by their environment. Hence, improving their overall mood and mental health.

Obsessive Compulsive Disorder (OCD) is defined as an anxiety disorder that causes people to engage in repeated behaviors driven from fear or have repetitive, intrusive thoughts that disturb them. To say that this mental disorder is overwhelming and disruptive to daily activities would be an understatement.

OCD has been linked to low serotonin and high cortisol levels, which can be mitigated through the use of gravity blankets. Even though it should not be seen as a treatment, they can act as supplements to existing treatments and therapy.

A non-medical treatment to ease the symptoms of Post Traumatic Stress Disorder (PTSD) is to use weighted blankets, also referred to as a “Trauma Blanket”. Typically, panic disorders have a tendency to get worse at night, when the patient should be resting. Therefore, receiving a Deep Pressure Stimulation would help to ease symptoms of PTSD such as nightmares and flashbacks, ultimately allowing the patient to achieve a good night’s rest.

Sleep paralysis is an extension of your sleeping state, most commonly seen in teenagers, but it could happen to adults of any age as well. It occurs during the in-between phase of sleeping and waking up, and it is often associated with hallucinations. This phenomenon tends to be triggered when one is sleep deprived or experiencing high levels of stress levels.

Thus, gravity blankets are great for inducing a deep, restful sleep, which in turn lowers the likelihood of sleep paralysis occurring.

When a person is sleep deprived, it affects every aspect of one's life - from the ability to engage in social interaction and perform at work, to effectively process and communicate emotions. Even though the recommended hours of sleep is 8 hours, Singaporeans are only averaging 6.8 hours per night. Thus, it is essential for us to achieve adequate rest in order to function at our best. This is where therapeutic bedding items can be of great help.

People from all walks of life are able to enjoy the weighted blankets' benefits. From ADHD and PTSD, to people with ASD and sleep disorders, these covers are able to alleviate symptoms of stress, anxiety, and restlessness through Deep Touch Stimulation which releases feel-good endorphins into our brains.

Even if you do not suffer from any of the above, a gravity blanket can still add value to your life by giving you quality and deep sleep every night. Just like how we brush our teeth and shower daily, sleep hygiene should be viewed as essential. It is about fixing a routine and sticking to it, to ensure that we maintain a high quality of life. 

This is because sufficient rest can help lower risks of heart disease, stroke, cancer, diabetes, and Alzheimer’s. It has also been shown to keep energy levels and spirits up, which helps to combat anxiety and depression.

While weighed blankets host a range of benefits, there are some potential drawbacks as well. It would typically take a while for one to get fully accustomed to them, and that ranges from person to person. They may not be suitable for those with certain medical conditions, such as chronic respiratory or circulatory issues, asthma, and claustrophobia. 

People with obstructive sleep apnea (OSA) are also not recommended to use weighted blankets or may want to opt for a lighter weight, as a heavy blanket may restrict airflow. Always seek medical advice first when in doubt. Due to its bulkiness, it may be more difficult to wash and also harder to bring for travels. 

Choosing a weighed blanket can be tricky with the different weight and sizes available. As a general rule of thumb, our recommendation is to find the one that’s roughly 10% of the intended user’s body weight for individual use, unless you strongly feel you want something heavier or lighter. For couples who would like to share the use of a single weighted blanket, we recommend a cover that is roughly 7% of the combined weight. And if you’re in between sizes, select the lower of the weight options.

The general rule of thumb can still be applied, but it is important to ensure that just the right amount of pressure is applied by the blanket onto your children. This is because they are still growing, thus, their needs will shift over time. The blanket should not be too heavy and young users must be able to pull the material over and off themselves on their own. 

Sizing should be a consideration as well. If the weighted blanket is too big, there will be less surface area in contact with the child. Hence, for larger blankets, you can consider adding approximately 1kg on top of the 10% guideline.

However, if unsure, please consult your child’s general practitioner or occupational therapist for further recommendations. Here's a weighted blanket size chart for your reference:

Firstly, the weight of each individual should not differ too much. A huge difference may lead to unequal weight distribution which results in limited effectiveness. A solution to this would be for both of you to get separate covers. However, if the couple is almost similar in weight, not only can weighted blankets provide the both of you with better sleep, but also savings in cash and time in making the bed in the morning.

Secondly, sleeping styles. Do one of you prefer to be warm and snuggled up at night where the other prefers the cooling breeze from the air conditioner? If so, sharing might not be suitable and an individual one would suffice. On the other hand, if your sleeping styles match, a shared queen weighted blanket might just be the thing for you.

However, if you and your partner have already agreed to buy a weighted blanket, the next thing to consider would be the weighted blanket weight guide. The general rule of thumb may not be the most suitable measurement for a couple. Instead, select a blanket weight that is roughly 7% of your combined weight.

Additionally, it would be ideal for couples to get one that fits your bed size. Whether it is a queen or king sized bed, you would want a blanket that can cover you and your partner, but without it being too oversized as that would result in less effective weight distribution as well.

Moreover, it is also not advisable to use a weighed blanket if you have children or pets that like to sneak into your bed for snuggles. This is because the weight of heavier blankets may be too much for their small stature. 

Lastly, it is important to take into account the lifestyle of you and your partner. If you lead a busy life that doesn’t leave you much time for laundry or tidying up, it may be best to shop weighted blankets that are easy to clean. 

Lucky for you, Weave’s weighted blankets are machine-washable, requiring only the use of a gentle wash and spin cycle. But remember to check if your washing machine is able to handle the load.

At the end of the day, before making such an investment, it is important to weigh the pros and cons of a weighted blanket and ask yourself “Is it worth the try given my needs, lifetime, and budget?" If the answer is yes, getting one can be of significant help for your sleep quality and overall mental well-being. 

When constructing our weighted blanket, we made sure to consider all aspects from filling material, to covering and design, to give you the optimal comfort and best sleep experience. 

Weavve's weighted blankets are available in 4 sizes and 5 weights: 

A common misconception about our weighted blankets is that they are hot. While such covers are heavier than regular quilts, it does not mean they are too hot. In fact, you can enjoy them even when sleeping in a non air-conditioned room and still be comfortable. At the end of the day, it is most important for you to take your time to do your research and make an informed decision that best suits you and your sleeping needs.

To ensure you are getting the best results from your gravity blanket, you will need to choose the correct size and weight, and use it correctly. Whether it is for your child, your partner or yourself, it’s important to ease into the use of your cosy covers. 

For the first few nights, sleep with it only across your legs. Then, cover half your body with the blanket for the next couple of days.

Upon reaching the final step of easing in, ensure that your entire body is covered for full relaxation and optimal experience - from your shoulders, down to your feet. When you feel comfortable with that, you are ready to experience all its benefits. 

Not only can your gravity blanket be used overnight to help you achieve deep, restful sleep. It can also be laid across your legs in the day to keep you company and relaxed while you work - especially when working from home. 

Weighted blankets can be an addition to your current bedding sets such as duvets, comforters, or throw blankets to elevate your sleep quality. They can either be placed above or below your bed sheets, up to your personal preference. If you prefer to spend less time making the bed in the morning, you can simply lay it on top of the bed.

In order to achieve its long-term benefits, use it regularly over time. Once it has become part of your sleep hygiene, you will start noticing consistent quality sleep and an overall improvement in mood.

Consider tracking your daytime energy levels and mood in order to track improvements in your sleep patterns. This can help yourself to understand what works and what does not for you, and adjust to what suits your needs best.

Since most gravity blankets are used on a regular basis, if not every night, it is inevitable that they will need to be cleaned periodically. And as they are designed differently as compared to typical covers and duvet inserts, they require different care. To preserve the quality of the fabric and extend the life of your bedding, utmost care should be taken when laundering. You may also want to try airing your weighted blankets out on a sunny day in between washes.