WEIGHTED BLANKETS PROMOTES SLEEP REDUCES ANXIETY

weighted blanket

The weight and warmth of a blanket can provide comfort and help you feel more relaxed, making it easier to fall asleep. A weighted blanket is an especially heavy blanket usually one that weighs between 4 to 30 pounds, that is used as an alternative therapy for several conditions: Sleep aid, reduce anxiety, insomnia, tossing and turning, or other sleep problems. The pressure of weighted blankets puts your autonomic nervous system into “rest” mode, reducing some of the symptoms of anxiety, such as a quickened heart rate or breathing. This can provide an overall sense of calm. 

The reason weighted blankets are beneficial for sleep is due to the fact that deep pressure can help facilitate the release of serotonin (the happy neurotransmitter), and then serotonin helps in the production of melatonin (our sleepy hormone). 2020 research reported that weighted blankets may be helpful in relieving anxiety by helping with emotional and physical regulation. In another study, 63 percent of participants reported lower levels of anxiety after using a weighted blanket. 


There are three main categories of inner weight used in weighted blankets: 
  • Plastic poly pellets
  • Micro glass beads
  • Steel shot beads
stress relief blanket beads

Plastic pellets are much cheaper than glass beads; polyester batting is less expensive than 100% cotton. Blankets filled with plastic pellets and steel beads, as well as chunky knit blankets, can be laundered in the machine. Those with micro-glass beads and pebbles should be hand washed, while blankets that use materials like beans and rice may only be spot-cleaned. 

A small 2015 study in the Journal of Sleep Medicine & Disorders on 30 people with insomnia found that those who used weighted blankets slept longer at night and moved less while they slept. Weighted blankets take their inspiration from a therapeutic technique called deep pressure stimulation, which uses firm, controlled pressure to induce a feeling of calm.

Weighted blankets have been researched extensively and have been shown to increase serotonin and melatonin while decreasing cortisol. Weighted blankets work by activating your parasympathetic nervous system, lowering your heart rate while creating the sensation of deep pressure touch (DPT), an approach used by occupational therapists to relax hyperactive children and calm adults that includes hand holding, hugging and swaddling. 
anxiety relief weighted blanket
Weighted blankets are known to cause you to dream more. This is because they tend to ease people into REM sleep—the deepest, most restful stage of sleep where dreams take place. And studies show that dreams are good for us. These blankets have shown positive results for several conditions, including autism, ADHD, anxiety, dementia, and mental health conditions.

Weighted blankets can help calm a restless body, reduce feelings of anxiety, and improve sleep troubles. When choosing a weighted blanket for yourself, find a snug size that's around 10 percent of your body weight. Weighted blankets work equally well for both side sleepers and those who sleep on their back or stomach. 

Weighted blankets are generally considered safe, as long as the person using the blanket has enough strength and physical dexterity to lift the blanket off themselves when necessary to prevent suffocation or entrapment. The most important thing to keep in mind when shopping for a weighted blanket is weight. If you're an adult, make sure you choose a blanket that is 10 percent of your body weight. If you're shopping for a child, it's recommended to find a weighted blanket that is 10 percent of their body weight, plus one to two pounds. 
calming blanket weighted blankets
All in all, weighted blankets aren't magic. But it has been proven that they (at the very least) help to ease symptoms of anxiety, depression, autism and release serotonin, dopamine and oxytocin. Weighted blankets may cause the same responses in your body that happen when you get a hug. 


Caution: Weighted blankets may be unsuitable for people with certain medical conditions, including chronic respiratory or circulatory issues, sleep apnea, asthma, low blood pressure, type 2 diabetes, epilepsy, and claustrophobia. It's fair to say that many weighted blanket manufacturers recommend they are not used for children aged less than 4 years. However, there is insufficient evidence to prove they are helpful or safe for any age group and experts advise against using them.

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