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Being neurodivergent can be very challenging. Sometimes it just downright stinks! Those with AuDHD (ADHD and autism) have a nervous system that is always in overdrive. It’s hard to relax. That has certainly been true for me! I even got certified as a stress management coach to help me learn how to relax. I certainly didn’t know then that I’m neurodivergent. But there are lots of tools that can be calming and help with nervous system regulation. A weighted blanket is one of them.
Weighted blankets have become increasingly popular as a calming tool, especially among those who are neurodivergent. If you’re curious about whether one might be helpful for you (or someone you love), let’s explore both the benefits and potential drawbacks of using a weighted blanket.
Benefits of a Weighted Blanket
Weighted blankets use deep pressure stimulation (DPS), which, for some, feels like a gentle, firm hug. This pressure can have a calming effect on the body and mind. For many neurodivergent people, including those with ADHD, autism, sensory processing disorder, and anxiety, this type of sensory input can be incredibly soothing.
Here are some other ways that a weighted blanket may be beneficial for those who are neurodivergent.
Improved sleep quality
Weighted blankets can help regulate the nervous system, which may make it easier to fall asleep and stay asleep. They promote the production of melatonin and serotonin while reducing cortisol (the stress hormone).
Calms sensory overload
The deep pressure can help reduce overstimulation by providing grounding sensory input, making it easier to regulate emotions and stay present.
Reduces anxiety and stress
The blanket’s weight can signal the body to shift into a “rest and digest” state, calming the fight-or-flight response. This can be especially helpful during meltdowns, shutdowns, or periods of high stress.
Increases body awareness
For those with ADHD or sensory challenges, weighted blankets may help increase proprioception (body awareness), which supports focus, regulation, and comfort.
Creates a soothing routine
Many neurodivergent individuals find comfort in familiar routines. Using a weighted blanket as part of a nighttime or calming ritual can bring a sense of predictability and peace.
Those are some of the ways that a weighted blanket may help some. But it may not work for everyone. And there may be some negatives that outweigh the positives.
Negatives of a weighted blanket
While weighted blankets offer many benefits, they’re not the right fit for everyone. Some individuals may find them uncomfortable or even distressing.
May cause overstimulation
Not everyone finds deep pressure soothing. For some, the sensation may feel smothering, triggering, or even irritating. This is very true for me. The weight of a heavy blanket is very irritating for me.
It can get too hot
Many weighted blankets trap body heat, which can be overwhelming for people who are temperature-sensitive or prone to sensory discomfort when overheated. This is also true for me. Of course, I am also post menopausal and cannot stand being too hot.
Feeling trapped
Some people feel restricted or claustrophobic under the weight. This can be especially true for people with trauma histories, ADHD, or anxiety. I don’t feel like I have enough freedom to move with a weighted blanket. As a result, I wind up feeling more anxious with it. For me, a lighter blanket is a better option.
Heavy and hard to move
These blankets can be physically difficult to adjust, especially for people with chronic pain, low energy, or mobility issues.
Not safe for everyone
Weighted blankets are not recommended for:
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Children under 2 years old
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Individuals with respiratory issues or sleep apnea
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People with limited mobility or strength
Cost
High-quality weighted blankets can be expensive. Even less expensive weighted blankets still cost around $70. And that may not fit your budget. If it doesn’t work out, it may feel like a wasted investment, especially without a return policy.
Final Thoughts
A weighted blanket can be a game-changer for some neurodivergent folks—but it’s not a one-size-fits-all solution. If you’re curious, consider starting with a smaller lap blanket or a lighter weight to see how your body responds. You may even be able to borrow one from someone you know to test it out before purchasing.
The key is listening to your nervous system
What soothes one person may overwhelm another, and both responses are valid. If a weighted blanket is too much for you, they now sell weighted stuffed animals. These stuffed animals have long arms that you can throw over your shoulder. The body of the animal rests against your torso. Many people say it feels like a hug. And it may be effective with less of the restriction of a weighted blanket. It is worth looking at other options to find something that works well for you!
Have you tried a weighted blanket? Share your experience in the comments below!