Weighted Blankets
Anxiety and stress are two of the most common disturbances to sleep. Managing them can lead to improved relaxation and better sleep.
Weighted blankets provide gentle, even pressure throughout your body. This can calm you, relieving stress and anxiety, and helping you get a restful night of sleep.
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The Basics of Deep Pressure Therapy
Your body needs to be relaxed to sleep. An emerging technique for relaxation is Deep Pressure Therapy, which has been shown to help activate the parasympathetic nervous system to help the body switch from fight or flight to rest and digest.
How Weighted Blankets Work
Weighted blankets provide Deep Pressure Therapy. Their uniform weight on your body provides steady pressure that helps you relax. Studies have shown them to be specifically beneficial for people who struggle with sleeping.
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How to Choose a Weighted Blanket
- Weight: Choose a weight appropriate for your body size. Weight range are based on current users’ general opinions and preferences. It's often suggested to start with a lighter weight and gradually move to heavier options if necessary.
- Size: Most come in standard bed sizes. There are also child and travel sizes available.
- Features: Removable covers, adjustable weights, as well as heating and cooling options exist.
Different Types of Weighted Blankets
- Materials: Choose from natural fibers for breathability, synthetic fabrics for durability and cooling fabrics for temperature regulation.
- Fill: Options include glass beads, plastic pellets and water beads that offer different weight distributions and temperature properties.
Who Might Benefit from a Weighted Blanket
- Stress Soothers: The deep pressure stimulation may help ease feelings of stress and anxiety for some.
- Sensory Seekers: Some individuals with conditions like anxiety or autism can benefit from the sensory input provided by a weighted blanket.
- Restless Sleepers: The comforting weight of the blanket may make it easier to settle down and stay asleep.
Who Would Not Benefit from a Weighted Blanket
- Individuals with respiratory issues.
- Those with claustrophobia or anxiety.
- People with mobility issues.
- Children, particularly those under 3: Weighted blankets are generally not recommended for very young children or infants due to the risk of suffocation. Older children may use them, but the blanket's weight should be appropriate for their body weight.
- Individuals with temperature regulation issues.
- People with certain skin conditions such as eczema or psoriasis, should be cautious, as the weight of the blanket could cause irritation.
- Those with circulatory problems.
- Individuals with chronic pain conditions like fibromyalgia, may experience increased discomfort.
Relevant Research - Weighted Blankets
Weighted blankets, utilizing deep pressure therapy principles, have shown notable benefits in enhancing sleep quality and reducing anxiety-related symptoms. A study on their use for periodic limb movement disorder highlights their calming effect on the sympathetic nervous system. Further research, as seen in the Journal of Clinical Sleep Medicine, suggests these blankets can alleviate symptoms like fatigue, depression, and anxiety. Additionally, their effectiveness in reducing sleep onset latency, especially in individuals with ADHD or Autism Spectrum Disorder, is supported by a study in the Scandinavian Journal of OT. These findings collectively underscore the utility of weighted blankets as a therapeutic tool for various sleep-related issues. Their overall effectiveness requires further research.
