Maybe a weighted blanket is all you need to sleep better.
Are you pulling an involuntary all-nighter again? Have you been counting sheep for weeks to no avail? Are the countless nights of tossing and turning affecting your day-to-day productivity? You keep getting that sinking feeling when you go to bed, and your brain won’t shut up, so you lie there helpless with all your worries racing through your head.
Having trouble sleeping is already draining; leave alone trying to cover up dark under-eye circles almost every morning. Some research suggests that weighted blankets provide the physiological calm that helps insomniacs relax enough to fall asleep.
What Are Weighted Blankets?
Weighted blankets are therapeutic blankets that weigh 5 to 30 pounds whose pressure mimics deep pressure stimulation. The design of this type of bedding weighs more than a standard blanket. These blankets are filled with small objects like plastic pellets or glass beads that make them heavier.
Different weighted blankets have a variety of additional features. Some provide cooling for those who sleep hot, while others are perfect for those who need comfort while traveling.
Insomnia is a sleep disorder that affects roughly 10% of adults in the United States. Contrary to what some may believe, insomnia does not get better by itself. Evidence suggests that insomnia will persist if not actively treated.
Let us explore how these blankets work as a safe and effective intervention in the treatment of insomnia.
Are Weighted Blankets Safe?
What could go wrong with; or be unsafe about curling underneath a warm fuzzy blanket? There are very few risks that come with using weighted blankets.
However, manufacturers advise against the use of these blankets by toddlers below the age of two as it may result in suffocation. There is also the risk of Sudden Death Syndrome on infants if they become too warm while asleep.
Obstructive sleep apnea (OSA) is a sleeping disorder that causes disrupted breathing during sleep. People with OSA should avoid these blankets due to the risk of airflow restriction.
In addition, a weighted blanket may not be suitable for individuals with certain conditions like claustrophobia, which the tightness of the blanket may trigger. Moreover, people living with asthma may experience difficulty in breathing if they use a weighted blanket.
Do Weighted Blankets Work For Insomniacs?
The idea behind weighted blankets is based on the therapeutic technique called pressure therapy. The said method uses pressure to calm your nervous system and is similar to a hug, making it an effective form of self-care for people who need some extra TLC!
According to Rocchio Mueller, reaching out and hugging a family member or friend when they are upset or anxious is so natural. While a hug might not solve the problem, it often makes them feel better and calmer. After all, many users describe the sensation of lying under a weighted blanket as feeling like a hug.
A study was conducted in 2020 on 28 participants with trouble falling and staying asleep. These individuals used these blankets for over six weeks, thus reporting significant improvements in their sleeping patterns.
Results from a random but controlled study by Swedish researchers show positive responses by those using weighted blankets. For the four weeks, the participants recorded significantly reduced insomnia severity, better sleep maintenance, reduced symptoms of fatigue and depression.
In another study, 120 adults initially diagnosed with clinical insomnia and a co-occurring psychiatric disorder received either a light blanket or a weighted chain blanket. Nearly 60% of weighted blanket users had a reduction of 50% or more in their insomnia severity index within four weeks.
With the above case studies proving the effectiveness of weighted blankets, when it comes to choosing the perfect gravity blanket, experts recommend one with 10% of your body weight. For a 220-pound man, buying a 22-pound would be fit.
Avoiding oversized blankets can maximize the effectiveness of weighted blankets. A larger size means the weight will be unevenly spread, thus the feeling of less pressure. Alternatively, due to the excess weight, it may fall off during the night.
What are the Benefits of Weighted Blankets?
1. Calming the Nervous System
You know that feeling when you’re so anxious, your heart is racing and it feels like someone tied knots in a rope around your stomach?
That happens because of an overactive nervous system. The added pressure from weighted blankets may help in calming your heart rate and breathing. As a result, it is easier to relax before settling in for a good night’s sleep.
2. Extra Comfortable
With their soft and warm fabric, weighted blankets work in the same way that a snug swaddle helps babies feel secure.
People report that these products aid them when trying to fall asleep faster because they enhance the feeling of safety during sleep.
3. Improving Sleep Quality
Deep pressure touch by the weighted blanket stimulates the release of serotonin. Serotonin is a mood-boosting hormone that reduces stress levels.
As a result of this reduction in anxiety and depression, serotonin also influences sleep patterns by helping you fall asleep soundly.
4. Eases Stress and Soothes Anxiety
Stress and anxiety disrupt one’s sleep. Weighted blankets can help with the management of stress and anxiety. Therefore, this benefit translates to better sleep for those struggling with stressful thoughts.
Generally, the idea behind weighted blankets is that they activate the parasympathetic nervous system by applying deep touch pressure stimulation to the body. PNS activation reduces anxiety and relieves stress. This in return might reduce insomnia hence promoting greater feelings of well-being.
Pressure blankets have been used for a variety of different ailments and they seem to work well. They may not, however, offer all the benefits that manufacturers claim it will do in their advertisements or on packaging materials – anyone with persistent sleep problems should seek professional advice before using these products.
Are Weighted Blankets Worth a Try?
The effectiveness of weighted blankets in relieving insomnia is yet to be scientifically proven on a larger scale.
Either way, weighted blankets are safe for most people; this non-chemical solution may be what you need for those sleepless nights.
