Can Weighted Blankets Help You Sleep Better?

Around this time of year in Ohio, it can be tempting to stay snuggled up in bed all day. With dark, cold weather outside, getting out from under the covers can seem like an impossible feat. But one product that has been gaining popularity recently seems to be helping many wake up feeling more rested. Though it may make getting up an even more dreaded task, who wouldn’t like a bit more energy during the day?

Weighted blankets have gained a lot of attention in the last year as a simple trick for getting better sleep. But we were curious to know if this popular wellness product actually helps people get more Z’s.

Get Cozy with a Weighted Blanket

If you are looking to familiarize yourself with this trendy type of blanket, here’s the fluff-free truth. As the name suggests, weighted blankets are designed to be heavier than the average cover. Designed as either a throw or duvet, they can be made with heavy materials integrated into the fabric or inserted into an inner layer. Some popular designs include chunky knit blankets that offer a cozy, sweater-like feel.

Some versions use glass beads, plastic pellets, or chains – in place of feathers or fiberfill – to add weight. By separating the blanket into sections, the weight is evenly distributed independently of someone’s position underneath. They usually weigh between 10 and 30 pounds in total. A cotton weighted blanket is another popular option, known for its breathability and comfort.

Using duvet covers can help protect your weighted blanket and make it easier to clean.

Do Weighted Blankets Equal Heavy Eyelids?

Anyone who has heard of a weighted blanket, but who hasn’t had the chance to try one wants to know – “do they work?” Yes, they could; it seems like the application of science here is legit. Advertising claims they can help you feel less stressed, fall asleep faster, and sleep more soundly. Others claim that a weighted blanket can help calm people with attention, insomnia, anxiety, and sleep disorders or find relief from ailments that keep them awake. It seems that there is some truth to these claims.

The concept of weighted blankets isn’t new. It originates from a type of therapy called pressure stimulation. Scientists have known for some time that deep pressure tends to relax the nervous system. It’s the same reasoning behind swaddling babies. We often experience the calming sensation of pressure in our everyday lives through massage, hugs, and comforting embraces. The concept is the same. A blanket’s design ensures that the weight is evenly distributed across the entire blanket, providing consistent pressure and comfort. One notable researcher, Dr. Temple Grandin, found that compression worked to reduce her own anxiety stemming from Autism. This discovery has been the basis for compression devices and therapy used for decades now in psychiatric and therapeutic settings. Experts recommend choosing a blanket that is about 10% to 12% of your body weight for optimal comfort and effectiveness.

When put to the test, 68% of people using a weighted blanket reported decreased feelings of anxiety. Another research study found that adults who used a weighted blanket slept longer and woke up less during the night. When compared to regular bedding, they had “a calmer night’s sleep,” according to the Journal of Sleep Medicine & Disorders.

Why Should You Curl Up with a Weighted Blanket?

Weighted blankets are simply a way for the average person to benefit from deep pressure. By providing a warm, soothing sensation, the blankets offer a number of positive effects. Pressure releases oxytocin in the brain, which leads to a lower heart rate and decreased levels of the stress hormones cortisol and norepinephrine.

Like a tight, comforting hug or deep massage, this helps people feel more calm and happy. Cozy compression is also believed to boost dopamine and serotonin levels. In turn, this translates to increased melatonin, the hormone which induces relaxation and supports the natural sleep cycle.

For hot sleepers, some weighted blankets are designed with breathable materials to prevent overheating. Some weighted blankets are made with polyester jersey, offering a soft and smooth texture for added comfort. Many weighted blankets are also machine washable, making them easy to maintain and keep clean.

Can Weighted Blankets with Glass Beads Do More than Calm Your Nerves?

Weighted blanket believers say that these are no cushy claims. Wrapping up with a heavy throw or sleeping with a weighted comforter has real-life applications. A cooling weighted blanket can be particularly beneficial for those who tend to overheat at night, as it helps regulate temperature. Though it hasn’t been proven to help with all types of health issues, users may uncover some personal benefits.

Insomnia

Research has shown that weighted blankets helped patients with insomnia to settle down and fall asleep, sleep better through the night, and wake up feeling more rested.

Sleep Problems

Other people who do not have a diagnosed sleep disorder but who still struggle to get good quality sleep have also found relief. They report spending less time trying to fall asleep and sleeping more deeply throughout the night.

Attention Disorders

Weighted blankets and vests are now being widely used to help children and adults with ADD, ADHD, and other attention disorders to calm down and focus on tasks.

Should Everyone Use a Weighted Blanket?

Adults and older children can use weighted blankets as bed covers or for relaxing during the day, much like a regular blanket. They are safe to use for sleeping throughout the night as long as they are an appropriate size for you. Remember, especially for children, a blanket should not be more than 10%-12% of your body weight.

However, they are not for everyone. They are not recommended for children under the age of 2, for example. If you have conditions including obstructive sleep apnea, asthma, or claustrophobia, you should consult with a doctor before pulling up the covers.

Be aware that some companies may charge shipping costs for returns, so it’s important to check their return policy in case you get a blanket and decide it’s not for you.

What’s Keeping You Up at Night?

Maybe it is time to get evaluated at a certified sleep clinic. Ask your doctor about your options. It could help provide answers about your sleep problems and how to get the quality rest that you need. Contact Sleep Health Solutions at (330) 923-0228 to schedule a consultation.