Weighted blankets have recently gained significant popularity as pressure therapy for reducing anxiety and improving sleep. These blankets, designed with or without pellet weighting, are used to promote relaxation and calm individuals with conditions such as ADHD or autism spectrum disorder (ASD). This comprehensive guide will explore the numerous therapeutic benefits of using a weighted blanket, from reducing insomnia to improving social interactions and aiding in treating various disorders.

How Do Weighted Blankets Work?

Weighted blankets utilize a technique known as deep pressure stimulation (DPS) to provide a sense of security and relaxation. DPS involves applying gentle but firm pressure to the body, which can have a calming effect on the nervous system. When you use weighted blankets, they can stimulate your body to release chemicals like dopamine and serotonin. These chemicals are in charge of creating feelings of happiness and relaxation. Weighted blankets can also increase the release of melatonin, a hormone that regulates your sleep.

The Advantages of Using a Weighted Blanket

Weighted blankets have gained popularity recently for their numerous advantages in promoting relaxation, sleep quality, and overall well-being. These blankets are designed to provide gentle, even pressure across the body, similar to a comforting hug. Here are some of the key advantages of using a weighted blanket:

Reduces Insomnia Caused by Anxiety

Weighted blankets have been shown to help alleviate insomnia caused by anxiety. The deep pressure from the blanket can decrease cortisol, the stress hormone linked to anxiety. These blankets can reduce anxiety and help you feel calmer, which leads to better sleep.

Increases Oxytocin

Weighted blankets can increase the production of oxytocin, a hormone known as the “cuddle hormone.” Oxytocin induces feelings of relaxation and helps lower heart rate and blood pressure, resulting in improved sleep.

Improves Social Interactions

By promoting better sleep, weighted blankets can positively impact social interactions during the day. When well-rested, individuals are more likely to engage in social activities and perform better in various areas of their lives, such as school or work.

Enhances Melatonin Synthesis

Weighted blankets can increase melatonin synthesis, a hormone that regulates sleep-wake cycles. By promoting melatonin production, these blankets help regulate sleep patterns and improve overall sleep quality.

Lowers Nervous System Activity

Weighted blankets can help with sleep health and reduce overactivity in the autonomic nervous system, which is responsible for anxiety, hyperactivity, and other related issues. The gentle pressure provided by the blanket helps calm the nervous system, reducing symptoms associated with anxiety.

Reduces Cortisol

Utilizing a therapeutic weighted blanket can aid in reducing cortisol levels, which can adversely affect blood sugar, digestion, and immune function. By reducing cortisol, these blankets contribute to overall well-being and relaxation.

Reduces Movement at Night

For individuals who frequently toss and turn during sleep, using a weighted blanket can assist in reducing movement and promote a more peaceful sleep. The pressure provided by the blanket creates a cocoon-like effect, which can help individuals feel more secure and less restless throughout the night.

Relieves Restless Leg Syndrome Symptoms

Weighted blankets have been found to provide relief for individuals experiencing restless leg syndrome (RLS). The gentle pressure on the legs, called gravity blankets, can help alleviate the uncontrollable urge to move and promote more restful sleep.

Helps with Post-Traumatic Stress Disorder

Weighted blankets have been proven to be helpful for people with (PTSD) post-traumatic stress disorder and its symptoms. These blankets provide deep pressure that can lower anxiety, stress, and sleep problems often linked to PTSD.

Improves ADHD Behavior in Children

Weighted blankets can be good for kids with attention deficit hyperactivity disorder (ADHD). The gentle pressure of the small weighted blanket helps children feel calm and protected, reducing restlessness and improving sleep quality.

Helpful in the Treatment of (ASD) Autism Spectrum Disorder 

Weighted blankets are employed as a therapeutic aid for individuals diagnosed with autism spectrum disorder. These blankets offer deep pressure stimulation, which replicates the soothing effects of a hug, fostering feelings of tranquility and safety.

Helpful in the Treatment of Sensory Processing Disorder

Weighted blankets can provide advantages for individuals who experience sensory processing disorder (SPD). The consistent pressure provided by the medium-weighted blanket can help individuals become accustomed to touch and reduce feelings of being overwhelmed.

Assists Students in Concentrating

Weighted blankets have been found to help children with sensory processing impairments, such as autism, concentrate better in school. The gentle pressure provided by the weighted blanket improves sleep, reduces anxiety, and helps children stay focused throughout the day.

Provides Comfort and Relaxation

One of the primary benefits of using a weighted blanket is the overall comfort and relaxation it provides. The gentle pressure and warmth of the blanket create a soothing and cozy environment that promotes a night of restful sleep.

Are Weighted Blankets Safe?

Weighted blankets are safe to use, but it’s important to ensure that the person using them can easily remove the blanket when needed to prevent any risks of suffocation or entrapment.

However, certain individuals with mental health disorders should be cautious and talk with their doctor before using a weighted blanket. People with specific medical conditions like chronic respiratory or circulatory problems, asthma, low blood pressure, type 2 diabetes, or claustrophobia should be careful. Weighted blankets may not be suitable for them. Additionally, individuals with obstructive sleep apnea (OSA) should avoid using weighted blankets as the added weight might restrict their airflow.

It’s essential to note that weighted blankets designed for children are available. But infants and toddlers should never use them to avoid the risk of getting trapped underneath.

Who Can Get Advantage from Using a Weighted Blanket?

Weighted blankets can be beneficial for various sleepers, especially those dealing with high stress or specific medical conditions. They can offer therapeutic advantages for individuals with conditions like autism, anxiety, depression, chronic pain, and attention deficit hyperactivity disorder (ADHD).

• Anxiety and Depression: Many people facing anxiety and depression often struggle with disrupted sleep patterns, which can worsen their symptoms. Weighted blankets possess a soothing influence that may enhance the sleep quality of individuals grappling with these mental health issues. Studies indicate that using weighted blankets can alleviate insomnia symptoms in people dealing with anxiety, depression, bipolar disorder, and ADHD.
• Autism Spectrum Disorders: Weighted blankets work by applying gentle pressure on the body, which can help individuals with autism spectrum disorders focus on this soothing sensation instead of being overwhelmed by other sensory inputs in their environment. This pressure provides comfort and relaxation, even in situations that may typically be too stimulating. While there isn’t extensive research on their sleep benefits, many children with autism find comfort in using weighted blankets.

How To Choose the Right Weighted Blanket

When selecting the perfect weighted blanket, it’s essential to consider your personal preferences. A general rule of thumb for security-weighted blankets is to choose a weight that’s approximately 10% of your body weight. However, keep in mind your individual comfort and needs.

Weighted blankets are available in various weights, typically between 7 to 25 pounds. They also come in standard bedding sizes like twin, full, queen, and king. Some manufacturers even produce smaller versions for children or travel purposes.

It’s worth noting that weighted blankets are usually pricier than regular throw blankets, with prices typically falling between $100 and $300. The more expensive options often boast durability, improved breathability, or additional features that enhance your overall experience.

FAQs about the Benefits of a Weighted Blanket

Are weighted blankets suitable for children?

Yes, weighted blankets can benefit children, but choosing an appropriate weight and size weighted vest for their age and body weight is essential. Always consult with a pediatrician or occupational therapist if you have concerns.

How heavy should a weighted blanket be?

The right weight for a weighted blanket depends on how much you weigh. The blanket weight should be around 10% of your body weight as a general guideline. However, individual preferences may vary.

Can I use a weighted blanket if I have claustrophobia?

If you have claustrophobia or feel uncomfortable under pressure, a weighted blanket may not be the best choice for you. It’s crucial to prioritize your comfort and well-being.

Are weighted blankets machine-washable?

Many weighted blankets come with removable, machine-washable covers for easy cleaning. However, the inner weighted layer of gravity blankets may require spot cleaning or professional laundering.

Do weighted blankets help with insomnia?

Weighted blankets can effectively manage insomnia by promoting relaxation and reducing restlessness. However, consulting with a healthcare professional for a comprehensive approach to sleep disorders is essential.

How long should I use a weighted blanket each night?

The duration of use can vary from person to person. Start with 30 minutes to an hour and gradually increase the time as you become accustomed to the sensation.

Conclusion

Weighted blankets offer a range of benefits, from reducing anxiety and improving sleep to aiding in the treatment of various disorders such as ADHD and autism spectrum disorder. The deep pressure stimulation provided by these blankets promotes relaxation, increases the production of neurotransmitters like serotonin and dopamine, and helps regulate sleep-wake cycles. Whether you are looking to improve your sleep or alleviate symptoms of a specific condition, a weighted blanket can be a valuable tool in promoting overall well-being and relaxation.