Weighted Blanket vs Sleep Spray: What Helps You Relax Faster?

Falling asleep isn’t always easy. For many, the challenge lies not in staying asleep, but in switching off the mind enough to relax in the first place. Whether it’s a racing mind, background anxiety, or an overstimulating environment, winding down is half the battle.

Two popular tools have emerged in recent years to help with that transition: weighted blankets and sleep sprays.

But which one actually helps you relax faster, and which one has the science to back it up? This guide compares the evidence, the user experience, and the practical benefits of each.

If you're trying to decide whether to invest in a weighted blanket or start spritzing your pillow, this UK-based deep dive will help.

What Is a Weighted Blanket?

A weighted blanket is exactly what it sounds like: a heavy blanket, typically filled with glass beads or plastic pellets, that applies gentle, even pressure across the body. Most range from 5kg to 12kg in weight and are designed to mimic a therapeutic technique called Deep Pressure Stimulation (DPS).

Deep Pressure Stimulation is thought to activate the parasympathetic nervous system — the "rest and digest" branch, which lowers heart rate, reduces cortisol, and helps the body prepare for sleep. The concept is similar to how swaddling calms a baby or how a firm hug can feel grounding during moments of stress.

Research supports this idea. A 2020 study published in the Journal of Clinical Sleep Medicine found that participants with insomnia who used a weighted blanket for four weeks had significantly improved sleep quality, reduced insomnia severity, and reported decreased levels of anxiety and depression compared to those who used a lighter blanket.

Other studies suggest benefits for people with ADHD, autism, and anxiety, conditions commonly linked to dysregulated nervous systems and difficulty settling before bed.

What Is a Sleep Spray?

Sleep sprays, often called pillow mists, are scented sprays that typically include essential oils like lavender, chamomile, vetiver, and ylang-ylang. They're designed to be sprayed on your pillow, bedding, or even clothes before bed to promote calmness and help initiate sleep.

The active agents in sleep sprays are usually aromatherapeutic. Lavender, for example, has been studied extensively for its calming effects. A 2015 review published in Evidence-Based Complementary and Alternative Medicine concluded that lavender oil has significant potential for improving sleep quality and reducing anxiety.

However, it’s worth noting that sleep sprays often rely on indirect mechanisms: they don’t knock you out — instead, they aim to create a soothing environment that supports wind-down routines and reduces bedtime resistance.

Weighted Blanket: The Pros and Cons

Benefits:

• Physical calming effect via deep pressure

• Shown to reduce anxiety and insomnia symptoms

• Often improves sleep continuity (fewer night wakings)

Drawbacks:

• Can be expensive (average price in the UK: £80-£150)

• Too warm for some sleepers, especially in summer

• Not suitable for people with claustrophobia or respiratory issues

---

Sleep Spray: The Pros and Cons

Benefits:

• Low cost and easy to use (many sprays are under £20)

• Ideal for travel or small spaces

• Supports bedtime routines and sleep association cues

Drawbacks:

• Effects are typically mild and placebo-dependent

• Short-lived impact (scent dissipates quickly)

• Limited effect on chronic insomnia

Which One Works Faster?

If the question is speed of relaxation, weighted blankets often win out. The physical sensation of pressure produces a near-instant shift in body state, comparable to the relaxation effect of a massage. Sleep sprays, by contrast, rely on olfactory pathways and associations, which can take longer and vary widely by individual.

In a 2016 crossover study on deep pressure therapy, participants reported feeling significantly more relaxed within just five minutes of lying under a weighted blanket. The calming effects were consistent even without sleep initiation.

Source: Chen et al., Occupational Therapy International, 2016

Sleep sprays, though pleasant, tend to have subtler effects. They may support relaxation over a 20–30 minute bedtime routine but are less likely to produce a rapid nervous system shift.

Can They Be Used Together?

Absolutely. In fact, combining the two may offer a complementary benefit. While the blanket engages the nervous system through tactile input, the spray supports the psychological and sensory aspects of a bedtime ritual.

Many users report that the act of spraying a pillow becomes part of their sleep "cueing" process — a signal to the brain that it's time to wind down. When paired with the grounding sensation of a weighted blanket, the effects may be stronger than either method alone.

Best for Anxiety?

For those with sleep anxiety or generalised anxiety disorder, weighted blankets show stronger results. The pressure helps reduce physiological symptoms like elevated heart rate and shallow breathing — both of which are common during anxious episodes at bedtime.

Lavender-based sprays may help with psychological symptoms of anxiety (racing thoughts, tension), but their effect tends to be milder.

That said, some people are sensitive to scent or have negative associations with certain smells, making sprays a less reliable tool in those cases.

Best for Travel or Portability?

This is where sleep sprays shine. Compact, spill-proof, and easy to pack, they’re a traveller’s best friend. Weighted blankets, by contrast, are impractical to bring on flights or fit into carry-on luggage.

For frequent travellers who struggle to sleep in unfamiliar environments, a familiar scent may help trigger the body’s bedtime routine — a kind of mobile sleep anchor.

What About Safety?

Weighted blankets are generally safe for healthy adults, but there are some exceptions. People with respiratory conditions (e.g., COPD, asthma), low blood pressure, or limited mobility should consult a doctor before using one. Children under age 3 should not use weighted blankets due to the risk of suffocation.

Sleep sprays are low-risk, but those with allergies, asthma, or chemical sensitivities should always check the ingredient list. Some essential oils can trigger reactions, especially in concentrated forms.

Cost Comparison (UK 2025)

Product Type	Average Price	Lifespan
Weighted Blanket	£80–£150	3–5 years
Sleep Spray (100ml)	£10–£20	2–3 months (daily)

A weighted blanket is a one-time investment, whereas sprays need regular replenishment. However, the upfront cost of a blanket is significantly higher, which may be prohibitive for some.

Final Verdict: Weighted blanket vs Sleep Spray

If the priority is fast, physical relaxation and better quality of sleep, particularly for those with anxiety or chronic insomnia, a weighted blanket offers more consistent results. The science supports its impact on nervous system regulation, and users often report deeper, more restful sleep after adapting to the added weight.

If, however, budget, travel, or bedtime routine building are more important, sleep sprays are a useful tool. While they don’t treat underlying sleep issues, they do offer a low-effort, low-cost way to create a relaxing environment and wind down the mind.