What are Weighted Blankets and How Do They Work?

Weighted blankets are blankets filled with pellets or other materials that add weight, ranging from 5 to 30 pounds. They use deep pressure stimulation (DPS) to exert pressure on the body, similar to a hug, to promote relaxation and reduce anxiety. DPS is believed to boost the production of serotonin and melatonin, neurotransmitters that aid in mood regulation and sleep.

Benefits of Using a Weighted Blanket

• Reduces insomnia caused by anxiety: Weighted blankets can boost the release of feel-good chemicals such as dopamine, potentially lowering cortisol levels and decreasing restlessness.

• Increases oxytocin: Weighted blankets can give warmth and security by providing pressure comparable to a hug, releasing the hormone oxytocin in the body, which aids in relaxing and makes you feel at peace.

• Improves social interactions during the day: Weighted blankets can increase users’ social interactions during the day because they were able to obtain a good night’s sleep the night before.

• Melatonin synthesis is increased: Using a weighted blanket may help you increase your serotonin and melatonin levels.

• Lowers nervous system activity: Weighted blankets can put your nervous system into “rest mode,” reducing the symptoms of worry, such as shortness of breath and increased heart rate.

• Reduces cortisol: A therapeutic weighted blanket assists in grounding your body during sleep, which can significantly boost the relaxing impact.

• Reduced movement at night: Sleeping with a weighted blanket can help lessen movement, resulting in a more peaceful sleep.

• Relieves restless leg syndrome symptoms: Weighted blankets can help relieve the symptoms of restless leg syndrome (RLS).

• Helps with post-traumatic stress disorder: Weighted blankets have been shown to aid with symptoms of PTSD, hostility, and even bipolar illness.

• Improves ADHD behavior in children: Weighted blankets have a favorable influence on falling asleep and enjoying uninterrupted sleep all night. They may help individuals feel comfortable during the day.

• Assists students in concentrating: Weighted blankets have been shown to keep children focused, helping them concentrate better in school.

• Aids in the treatment of autism spectrum disorder: Weighted blankets are said to benefit those on the autistic spectrum, helping them feel calmer and more relaxed.

• Aids in the treatment of sensory processing disorder: Weighted blankets can help people get habituated to touching without feeling overwhelmed.

How to Select the Best Weighted Blanket

If you're considering purchasing a weighted blanket, there are a few things to keep in mind before making your final decision. Here are some tips on selecting the best weighted blanket for your needs:

• Choose the Right Weight: Most people prefer a weighted blanket that is about 10% of their body weight, but it's important to consider your personal preferences as well. If you're uncertain about what weight to choose, start with a lighter blanket and work your way up to a heavier one.

• Consider the Size: Weighted blankets come in a variety of sizes, including twin, full, queen, and king. Choose a size that fits your bed and your body comfortably.

• Look for Breathability: Since weighted blankets can trap heat and moisture, it's important to choose a blanket that is breathable and doesn't cause you to overheat during the night. Look for blankets made of breathable materials, such as cotton or bamboo.

• Choose a Quality Material: A good weighted blanket should be made of high-quality, durable materials that will last for years. Look for blankets with reinforced stitching and high-quality fabrics that won't tear or fray easily.

• Consider the Price: Weighted blankets can be quite expensive, with prices ranging from $100 to $300 or more. While a higher price tag may indicate a higher quality blanket, it's important to choose a blanket that fits your budget and offers the features you need.

• Look for quality materials: More expensive models are typically made of durable materials and may provide better breathability or other features.

• Consider your sleeping position: Weighted blankets are equally effective for side sleepers and those who sleep on their back or stomach.

FAQs

Question: Do weighted blankets help with anxiety?

Answer: Yes, weighted blankets can be helpful in reducing symptoms of anxiety by providing deep pressure stimulation which promotes the release of "feel-good" hormones such as serotonin and dopamine. This can lead to a calming effect and help reduce feelings of anxiety.

Question: Are weighted blankets too hot to sleep under?

A: It depends on the material and design of the blanket. Some weighted blankets may trap heat and feel too hot for some people, while others are designed to be breathable and cool. Look for blankets that are made with breathable materials like cotton or bamboo and have features like moisture-wicking technology to keep you cool and comfortable.

Question: Can I use a weighted blanket during the day?

Answer: Yes, you can use a weighted blanket during the day if you find it helpful in reducing symptoms of anxiety or stress. Some people use them during meditation or while watching TV to help them relax.

Question: How heavy should a weighted blanket be?

Answer: The general recommendation is to choose a weighted blanket that is about 10% of your body weight. However, this may vary depending on personal preference and the intended use of the blanket.

Question: How long does it take to get used to a weighted blanket?

Answer: It may take a few nights to get used to the weight and pressure of a weighted blanket. Some people may adjust to it quickly, while others may take a week or more to feel comfortable using it.

Question: Are weighted blankets safe for everyone to use?

Answer: Weighted blankets may not be suitable for everyone, particularly for those who have breathing difficulties or sleep apnea. It's also important to avoid using weighted blankets on infants and young children, as they may not have the strength to move the blanket if needed. Always consult with a healthcare professional before using a weighted blanket if you have any medical concerns.

Question: Can I wash my weighted blanket?

Answer: Yes, you can wash most weighted blankets, but it's important to read the care instructions first. Some may require special care or washing methods. You may need to take the blanket to a laundromat with a large capacity washer, or you may need to hand wash it. If your blanket has a removable cover, you can wash that separately.

Question: Are weighted blankets safe for children?

Answer: Weighted blankets can be safe for children, but it's important to choose an appropriate weight for their size and weight. The American Academy of Pediatrics does not recommend the use of weighted blankets for infants under 12 months of age. It's also important to supervise children using weighted blankets and ensure they can remove the blanket on their own if needed.

Question: Can weighted blankets help with fibromyalgia pain?

Answer: Some people with fibromyalgia have reported that using a weighted blanket can help reduce their pain and improve their sleep quality. However, more research is needed to determine the effectiveness of weighted blankets for fibromyalgia specifically.

Question: How long do weighted blankets last?

Answer: The lifespan of a weighted blanket can vary depending on its quality, materials, and frequency of use. On average, a high-quality weighted blanket can last for several years with proper care and maintenance. It's important to follow the care instructions and avoid exposing the blanket to excessive heat or sunlight.

Question: Can I use a weighted blanket if I have a medical condition?

Answer: If you have a medical condition, it's important to speak with your healthcare provider before using a weighted blanket. Some medical conditions may make it unsafe to use a weighted blanket or may require a specific weight or size of blanket. Always follow your healthcare provider's recommendations regarding the use of a weighted blanket.

Weighted blankets have become increasingly popular in recent years, with many people using them to reduce anxiety, improve sleep, and alleviate symptoms of various mental and physical health conditions. While more research is needed to fully understand the benefits of weighted blankets, there is growing evidence that they can be a helpful tool for promoting relaxation and reducing stress.

If you're interested in trying a weighted blanket, be sure to consider factors like weight, size, breathability, and quality materials before making your purchase. And if you have any concerns about using a weighted blanket, be sure to speak with your doctor or mental health professional to discuss the best treatment options for your individual needs.