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March 28, 2025 3 min read
Fibromyalgia is a chronic condition that affects an estimated 4 million adults in the U.S. alone, according to the Centers for Disease Control and Prevention (CDC). It’s known for causing widespread musculoskeletal pain, chronic fatigue, cognitive issues (often called “fibro fog”), and persistent sleep problems. Because treatment often involves trial and error, many people explore natural, drug-free tools to support symptom management. One emerging favorite? Weighted blankets.
A weighted blanket is a heavy blanket filled with materials such as glass beads or plastic pellets, designed to apply gentle, evenly distributed pressure across the body. This pressure mimics a technique calleddeep pressure stimulation (DPS), commonly used in occupational therapy to calm the nervous system. According to the Sleep Foundation, DPS may trigger the release of serotonin and dopamine—neurotransmitters that help stabilize mood and support relaxation.
That calming effect has sparked interest in how weighted blankets could support people with sensory disorders, insomnia, anxiety, and more recently, fibromyalgia.
Weighted blankets offer several potential advantages for individuals managing fibromyalgia, especially when used alongside other treatments like medication, physical therapy, or stress reduction techniques.
While fibromyalgia pain doesn’t have a single source, it’s believed to stem from how the brain processes pain signals. The sensation of deep, comforting pressure from a weighted blanket may help "distract" the nervous system and shift the focus from pain to pressure. A 2022 review in Frontiers in Integrative Neuroscience found that gentle, pleasant touch—especially when it activates C-tactile (CT) afferents—may help reduce chronic pain by calming the nervous system and modulating pain-processing areas in the brain. Though responses vary among chronic pain patients, some studies show this type of touch can lower pain intensity and improve emotional well-being. This supports the idea that weighted blankets, which mimic gentle pressure, could offer similar relief for people with fibromyalgia.
According to the National Fibromyalgia Association, non-restorative sleep is one of the most common symptoms of fibromyalgia. Weighted blankets promote the release of serotonin, which the body uses to producemelatonin, a hormone crucial to regulating sleep-wake cycles. For many people, this leads to deeper, more restorative sleep and fewer nighttime awakenings.
A recent study published in the Journal of Clinical Sleep Medicine found that weighted blankets can significantly reduce insomnia, anxiety, and depression—symptoms often experienced by those with fibromyalgia. Participants who used a chain-weighted blanket for four weeks reported better sleep, less daytime fatigue, and lower anxiety levels, with nearly 60% showing a 50% or greater improvement in sleep severity. The calming effect is believed to come from deep pressure stimulation, which activates the parasympathetic nervous system, similar to the effects of massage or acupressure.
Not all weighted blankets are created equal, and if you’re living with fibromyalgia, comfort is key. Here’s what to look for:
Proper weight: Experts recommend choosing a blanket that’s approximately 10% of your body weight. If you're sensitive to touch or pressure (common with fibromyalgia), start lighter and increase as tolerated.
Breathable materials: Look for cotton or bamboo fabrics, which offer good airflow and are gentle on the skin.
Even weight distribution: High-quality blankets will have stitched grid patterns to keep the weight evenly distributed, preventing uncomfortable bunching.
Although many fibromyalgia patients report positive experiences, it’s not one-size-fits-all. If you experience claustrophobia, respiratory issues, or circulatory problems, a weighted blanket may not be suitable. It’s always a good idea to check with your healthcare provider before making a change to your symptom management routine.
Additionally, avoid using weighted blankets on infants, young children, or anyone who cannot move the blanket themselves—this can pose a safety risk.
While weighted blankets aren't a cure for fibromyalgia, they can be a helpful, low-risk addition to your symptom management toolkit. For many, the ability to reduce anxiety, promote better sleep, and create a calming routine makes a significant difference in day-to-day wellbeing.
If you're curious about trying weighted blankets, consider adding it as part of your evening wind-down routine. The consistent pressure and sense of comfort might just offer the gentle support your body and mind need.
