Weighted Blankets and Sleep in Menopause: What You Need to Know

Alice
Oct 15
4 min read

Updated: Oct 21

My Sleep Struggles in Menopause

For most of my life (apart from the baby days!) sleep was pretty simple. I’d put my head down, drift off, and wake up ready for the day. But once perimenopause arrived, it felt like my nights were getting completely hijacked.

Hot flushes, heart palpitations, waking up again and again, restless legs, and that 3 a.m. “ping” of being wide awake for no reason at all - it all became part of my new normal.

After a while, it wasn’t just the lack of sleep that got to me, it was the anxiety around it. I’d start to dread bedtime, already worrying about how many hours I’d actually get and how rubbish I'd feel in the morning. And of course, that stress made things worse. If you’ve been there, or are there right now, you know how exhausting it feels.

That’s what led me to start looking into what might actually help and where weighted blankets kept coming up - and once I started digging into the research, it really made sense why they could help so many women in midlife.

Skip To: - What weighted blankets actually do - How weighted blankets help midlife sleep - Things to think about before buying a weighted blanket - The best weighted blankets to buy right now

This post contains affiliate links, which means I may earn a small commission if you choose to buy through them - at no extra cost to you. I only ever share products I truly recommend.

What Weighted Blankets Actually Do

A weighted blanket is designed with tiny glass beads or pellets sewn evenly throughout, making it heavier than a regular blanket. This creates something called deep pressure stimulation (DPS) - the same calming effect you get from a hug or being held.

Why They Might Help Midlife Sleep

Here’s where the science gets interesting.

Deep pressure stimulation isn’t just comforting, it triggers changes in your nervous system and hormone balance that directly affect sleep:

Cortisol reduction: Studies show weighted blankets can reduce cortisol, the stress hormone. High cortisol is a big reason so many women wake up at night during menopause, when hormone changes make the stress response more sensitive.

Melatonin boost: The gentle, even pressure can help your brain release more melatonin - the hormone that signals it’s time for sleep and helps keep you asleep.
Serotonin support: Serotonin, the “feel-good” neurotransmitter, is also increased by pressure therapy. Since serotonin is a precursor to melatonin, this helps set the stage for deeper, more restorative rest.

Nervous system calm: Weighted blankets activate the parasympathetic nervous system (your rest-and-digest state), which slows the heart rate and eases that “wired but tired” feeling so many of us get in midlife.

Reduced restlessness: The steady weight has been shown to calm fidgeting, including restless legs, which can be a real issue during perimenopause.

In real life terms, women often find that a weighted blanket makes it easier to drift off, reduces those 2 a.m. wake-ups, and helps them reach deeper, more refreshing sleep.

Things to Think About Before Buying A Weighted Blanket

When it comes to choosing a weighted blanket, the most important thing (not suprisingly!) is the weight itself. A good rule of thumb is to go for one that’s around 8–12% of your body weight - that way it feels grounding and supportive without being overwhelming.

The fabric you choose can make a big difference too. If you’re dealing with hot flushes or night sweats, a bamboo or cotton blanket will feel cooler and more breathable, helping to avoid that overheated, restless feeling. On the other hand, if you’re someone who loves to feel cosy and wrapped up, a fleece or minky cover will give you that extra-soft comfort.

It’s also worth looking at what the blanket is filled with - glass beads tend to give a smoother, more even weight than plastic pellets, and they usually make the blanket feel less bulky.

Finally, think about the size. You want a blanket that covers you comfortably, but not the entire bed - if it’s too big, it can end up feeling heavier than it should and harder to move around under.

The Best Weighted Blankets on Amazon

If you’re curious to try one, these are some of the most recommended weighted blankets available on Amazon:

yescool Weighted Blanket – hugely popular, filled with glass beads and with lots of colour options.

Mr. Sandman Weighted Blanket – minky fabric, affordable and machine washable.

YnM Weighted Blanket – well-made, breathable, and suitable for all seasons.

Final Thoughts...

Sleep in midlife is complicated. Hormone shifts, anxiety, and night sweats can make even the calmest nights feel impossible, and I know from experience how draining that is! Weighted blankets aren’t a magic cure, but the science behind them makes sense, and for many women they’ve become a simple, natural tool for getting back to deeper, more restful sleep.

👉 If you’d like to try one, you can explore the best weighted blankets on Amazon here. And if you’re also curious about the magnesium supplement I take that's been amazing for my sleep, you can read about it here.