Pick the right blanket weight for you.
The conventional guideline for a weighted blanket is roughly ten percent of body weight, with a workable band of seven to twelve percent. The mechanism is deep pressure stimulation, which needs enough load to be felt as consistent contact but not so much that it restricts movement or breathing. Because commercial blankets come in fixed increments, the range matters more than the single figure: round to the nearest available size within the band, and choose the lighter option if you sleep hot or change position often.
Weighted blanket sizing
Recommended weight = body weight x target share; usable band = 7% to 12% of body weight
Sizing guidance only, not medical advice. Weighted blankets are not suitable for young children, anyone unable to remove the blanket independently, or people with respiratory, circulatory or sensory conditions without professional guidance. Consult a qualified health professional before use in any of those circumstances.
Choose the lighter one. Too heavy is the failure mode that makes a blanket unusable, whereas slightly light still delivers the pressure effect. Both options are inside the band for most body weights anyway.
They require caution and are not suitable for young children or anyone who cannot independently remove the blanket. Paediatric use should follow advice from a healthcare professional rather than the adult percentage rule.
Separately — weight and thermal rating are independent. A heavy blanket in a warm cover often disrupts sleep through overheating rather than weight, so check the fill material and tog rating as well as the mass.