Ashwin Lewis
The use of blankets while sleeping is a common practice, but do we really need them? Our body's core temperature drops before and during sleep, and blankets provide a simple solution to stop us from shivering. However, the blanket's role goes beyond physical warmth. It creates a microclimate that minimises disruptions from ambient temperature changes, aiding in falling and staying asleep. Additionally, the physical sensation of being under a blanket can trigger a sleep response due to its association with sleep from childhood. Research suggests that weighted blankets may be particularly beneficial for those with insomnia and anxiety, possibly due to the deep pressure stimulation that boosts serotonin and dopamine levels. On the other hand, sleeping without a blanket may offer health benefits, such as improved metabolism and skin condition, and faster sleep onset. Ultimately, the decision to use a blanket or not depends on personal preference, as both options have their advantages.
| Characteristics | Values |
|---|---|
| Biological or cultural | Both |
| Thermoregulation | The body's core and shell temperatures vary over a 24-hour period. |
| Lower shell temperatures lead to more time spent in deep sleep. | |
| Warming the skin before sleep aids in falling asleep. | |
| Microclimate | Blankets create a microclimate that varies less significantly with ambient temperature changes. |
| Apes and blankets | A study found that chimpanzees preferred and used blankets when given enrichment items during the night. |
| Physical barrier | A blanket can act as a physical barrier, protecting against disruptions from a breeze or wind. |
| Habitual | Some people are accustomed to sleeping with a blanket due to habit or conditioning. |
| Weighted blankets | Research suggests weighted blankets may aid people with insomnia and anxiety. |
| Comfort | Blankets provide a sense of comfort, safety, and security. |
| Sleep onset associations | Pulling the covers is a sleep onset association that is part of a person's bedtime routine. |
| Serotonin | Blankets, especially weighted ones, are associated with higher levels of serotonin, which encourages feelings of calm. |
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What You'll Learn
Blankets help regulate body temperature
The human body's core temperature drops before and during sleep. This cool-down is a key part of what regulates the circadian rhythm that determines when the body is ready to sleep and when it's time to wake up. This nightly cool-down begins about an hour before hitting the bed and continues to drop while sleeping, eventually reaching one or two degrees below the average body temperature.
During the REM sleep cycle, the body loses its ability to regulate its temperature. This is where blankets come in. They help trap the heat escaping from the body at night, keeping the body warm.
Weighted blankets, in particular, have been found to be beneficial for people with insomnia and anxiety. Research suggests that the heaviness of the bedding causes deep pressure stimulation that activates the parasympathetic nervous system, potentially increasing dopamine and serotonin levels in some individuals.
Blankets also create a 'microclimate' around the skin, which is usually warmer than the surrounding environment. This microclimate varies less significantly with ambient temperature changes, which can otherwise be disruptive to sleep.
In addition, pulling the covers up over your body is part of your bedtime routine. Experts call these cues "sleep onset associations". Without them, your brain feels that something is missing and may find it difficult to relax.
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They create a microclimate for better sleep
The use of blankets is associated with better sleep quality. They create a "microclimate" around the skin, which is usually warmer than the surrounding environment. This microclimate helps to regulate the temperature of the body, which is crucial for sleep.
The body's core temperature drops before and during sleep. This temperature drop is a key part of the circadian rhythm or the body's internal clock, which determines when the body is ready to sleep and when it's time to wake up. During the REM (rapid eye movement) sleep cycle, the body loses its ability to regulate its temperature.
Blankets help to maintain the body's temperature during sleep, especially in slightly cooler environments. They trap the heat that escapes from the body, keeping the body warm. This is particularly important as even slight changes in ambient temperature can disrupt sleep.
The use of blankets can also have a behavioural or psychological element. Many people have been conditioned to use blankets since birth, and the physical sensation of being under a blanket can trigger a sleep response in the brain and body.
Research has shown that weighted blankets, which weigh up to 30 pounds, can be especially beneficial for people with insomnia and anxiety. These blankets are associated with higher levels of serotonin, which is a neurotransmitter that encourages feelings of calm and well-being.
Therefore, blankets play a crucial role in creating a comfortable microclimate that supports the body's temperature regulation and enhances sleep quality.
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Blankets are a source of comfort
There is a lot of research that supports the idea that blankets are a source of comfort for many people. The use of blankets is associated with higher levels of serotonin, which is a neurotransmitter that encourages feelings of calm and happiness. Studies have shown that sleeping with a weighted blanket can increase the brain's production of serotonin. This can be especially beneficial for people with insomnia and anxiety.
The use of blankets may also be a source of comfort because they create a "microclimate" around the skin that is warmer than the surrounding environment. This microclimate helps to trap heat that escapes from the body at night, keeping the body warm. Additionally, the physical sensation of being under a blanket can trigger a sleep response in the brain and body.
The weight of a blanket may also contribute to feelings of comfort. Deep pressure stimulation from the weight of a blanket can activate the parasympathetic nervous system, potentially increasing levels of dopamine and serotonin. This can lead to improved mood and sleep.
For some people, the comfort of a blanket may be associated with the feeling of being in the womb or with the security of childhood. The soft and cosy texture of a blanket can also contribute to its comforting effect.
Overall, the use of blankets provides a sense of warmth, safety, and relaxation, making them a valuable source of comfort for many individuals.
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They trigger a sleep response
The use of blankets is associated with higher levels of serotonin, which is a neurotransmitter that encourages feelings of calm. This is why simply being under a blanket can trigger a sleep response.
According to Michael Grandner, PhD, director of the Sleep and Health Research Program at the University of Arizona in Tucson, "a blanket creates a 'microclimate' around the skin that is usually warmer than the surrounding environment. It traps heat that escapes from the body at night, keeping the body warm. And since most people sleep with a blanket, the physical sensation of the blanket itself gets paired with sleep. This means that simply being under a blanket can cause the brain and body to be primed for sleep. It can actually trigger a sleep response."
Research supports Grandner's theory. A 2015 study of otherwise healthy people with chronic insomnia found that those who slept under a weighted blanket reported having a calmer night's sleep. Additionally, a review of research published in 2020 suggests that people with anxiety may also benefit from sleeping with a weighted blanket.
The use of blankets may also be linked to our body's thermoregulation during sleep. Our body's core temperature drops before and during sleep, and blankets help to stop our shivers. Blankets also create a microclimate that varies less significantly with ambient temperature changes, which is important because significant changes in ambient temperature while sleeping can be disruptive.
Overall, the use of blankets can help create a comfortable and calming environment that triggers a sleep response in our brains and bodies.
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Blankets aid in serotonin production
The use of blankets is associated with higher levels of serotonin, which is a neurotransmitter that encourages feelings of calm and happiness. During REM sleep, our bodies experience a drastic drop in serotonin levels. This can be counteracted by the use of a blanket, which provides a sense of comfort and security, aiding in serotonin production.
REM sleep is characterised by rapid eye movement and is the stage of sleep during which most of our dreams occur. It is also the stage where our bodies struggle to regulate temperature, leading to a rise in core body temperature. This is where blankets come in, helping to regulate our temperature and keep us warm.
The weight of a blanket also plays a role in serotonin production. Weighted blankets, for example, have been found to be particularly beneficial for people with insomnia and anxiety. The deep pressure stimulation provided by these blankets can activate the parasympathetic nervous system, potentially increasing serotonin levels.
The use of blankets is so ingrained in our bedtime routines that simply being under one can trigger a sleep response. This is because the physical sensation of a blanket gets paired with sleep in our brains. So, when we get under a blanket, our brains and bodies are primed for sleep.
Additionally, blankets provide a sense of safety and security, which can further contribute to serotonin production. This sense of protection is especially important when falling asleep, as it helps to soothe the instincts that protect us when we are most vulnerable.
In summary, the use of blankets is linked to higher serotonin levels, which can aid in improving sleep quality and promoting feelings of calm and well-being. The weight and warmth of a blanket, along with its presence in our bedtime routines, all contribute to this effect.
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Frequently asked questions
Your body's core temperature drops before and during sleep, so you need a blanket to stop your shivers. Blankets also help to regulate your body temperature, which is important because your body loses its ability to do so during the REM sleep cycle.
The perfect sleeping temperature falls between 60 and 67 degrees Fahrenheit.
Yes, research suggests that weighted blankets may be beneficial for people with insomnia and anxiety.
Some alternatives to blankets include cooling pillows, lycra compression sheets, bamboo blankets, and cooling weighted blankets.
