Evie Summers
Weighted blankets have become increasingly popular in recent years, with many people reporting improvements in their sleep. The blankets are designed to be heavier than normal blankets, with the additional weight typically coming from fillers such as glass beads, ball bearings, or natural fillers like rice or beans. The use of weighted blankets is thought to stimulate the production of melatonin, the hormone that helps regulate sleep. While there is some debate about the effectiveness of weighted blankets, studies have shown that they can improve sleep quality and alleviate negative emotions in patients with sleep disorders, attention deficit hyperactivity disorder (ADHD), autism spectrum disorder (ASD), and other conditions. However, it is important to note that weighted blankets may not be suitable for everyone, especially those with certain medical conditions or young children who may have difficulty removing the blanket.
| Characteristics | Values |
|---|---|
| Who are weighted blankets for? | Weighted blankets are for adults and children with anxiety, depression, insomnia, and other sleep disorders. They are not recommended for infants, young children, older or frail adults, and people with certain medical conditions such as asthma, sleep apnea, low blood pressure, and circulatory problems. |
| How do weighted blankets work? | Weighted blankets use deep pressure stimulation to relax the nervous system, mimicking the experience of being held or hugged. They may also stimulate the production of serotonin and melatonin while reducing cortisol. |
| What are weighted blankets made of? | The interior of a weighted blanket is lined with a heavy material. Depending on the manufacturer, this may be tiny spheres made of glass, plastic, or metal, or natural fillers such as rice, grain, beans, or sand. |
| How heavy are weighted blankets? | Weighted blankets weigh between 5 and 30 pounds (2.3 to 13.6 kilograms). It is recommended to choose a blanket that is around 10% of the user's body weight. |
| Are weighted blankets effective? | Many people report improvements in sleep quality and reductions in stress and anxiety after using weighted blankets. However, there is limited scientific evidence, and the effects may be due to a placebo effect. More research is needed. |
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What You'll Learn
Weighted blankets are not suitable for everyone
Weighted blankets have been observed to have a range of potential benefits, including easing insomnia in adults with depression, anxiety, and attention deficit disorders, lowering anxiety in children with mental health disorders, and improving sleep in older adults. However, they may not be suitable for everyone.
Weighted blankets should never be used by or on individuals who lack the physical strength and dexterity to remove the blanket themselves. This includes infants, young children, older adults, and individuals with frail bodies. The use of weighted blankets among these groups may lead to suffocation or entrapment.
Additionally, weighted blankets may be unsuitable for people with specific medical conditions, such as Type 2 diabetes, asthma, sleep apnea, low blood pressure, claustrophobia, and circulatory problems. The weight of the blanket may restrict airflow, which could be detrimental for those with respiratory or circulatory issues.
While weighted blankets can be beneficial for children with autism and/or sensory processing difficulties, it is important to consult a specialist before providing a weighted blanket to a child under two years of age.
Furthermore, it is essential to consult a doctor before using a weighted blanket if you have persistent sleep problems or specific medical conditions. While weighted blankets have been associated with reduced perceptions of chronic pain, they have not been found to reduce pain intensity. The effectiveness of weighted blankets may vary depending on individual factors, and more research is needed to fully understand their impact on sleep.
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They may help with insomnia
Weighted blankets may help ease insomnia in adults with depression, anxiety, and attention deficit disorders. They can also lower anxiety in some children with mental health disorders and improve sleep in older adults living in nursing homes. The pressure from the extra weight mimics a therapeutic technique called deep pressure stimulation or pressure therapy, which uses pressure to relax your nervous system. The gentle pressure of a weighted blanket may help ease symptoms and improve sleep for people with insomnia, anxiety, or autism.
Deep pressure stimulation can help calm a restless body, reduce feelings of anxiety, and improve sleep. It can also help manage feelings of stress and anxiety, which often interfere with sleep. The weight of a weighted blanket may stimulate the production of serotonin, a mood-boosting hormone, and reduce the stress hormone cortisol. It may also increase melatonin, a hormone that helps you sleep.
A study conducted at the Karolinska Institute in Stockholm, Sweden, found that participants who used a weighted metal chain blanket reported that their insomnia symptom severity declined significantly. Over a four-week period, their sleep was assessed using surveys and a wrist-based device called an actigraph. Depressive and anxiety symptoms decreased much more for those who used the weighted blanket. However, there were no significant improvements to key insomnia metrics when sleep was tracked objectively using the actigraph.
Weighted blankets are not suitable for everyone. They should never be used by or on someone who cannot remove the covering themselves, such as infants, young children, and older or frail adults. They may also be unsuitable for people with specific medical conditions, such as asthma, sleep apnea, low blood pressure, and circulatory problems.
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They may help with anxiety
Weighted blankets were originally developed as a therapeutic tool to help people with conditions such as autism, where anxiety can be a persistent symptom. Research has shown that weighted blankets can lower anxiety in some children with mental health disorders and ease insomnia in adults living with anxiety disorders.
A study from the Karolinska Institute in Sweden found that participants with elevated insomnia symptoms who were being treated for anxiety disorders reported that their insomnia symptom severity declined significantly after using a weighted blanket. Depressive symptoms and anxiety symptoms decreased much more for those who used the weighted blanket compared to those who used a light blanket.
Another study in Sweden linked the use of weighted blankets to increased melatonin production. Melatonin is a hormone that plays an important role in the sleep-wake cycle. Researchers found that a group of young adults produced more melatonin when sleeping with a weighted blanket than with a conventional blanket.
Weighted blankets may not work for everyone, and there may be better, evidence-based solutions for insomnia, such as cognitive-behavioral therapy (CBT) and relaxation techniques. It is important to note that weighted blankets should never be used by someone who cannot remove the covering themselves, such as infants, young children, or older or frail adults.
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They may help with depression
Weighted blankets were originally developed as a therapeutic tool for people with conditions like autism, in which anxiety can be a persistent symptom. The calming effects of a weighted blanket may be similar to what is experienced with acupressure or massage.
The deep pressure stimulation provided by weighted blankets can help calm a restless body, reduce feelings of anxiety, and improve sleep. A 2020 study of adults receiving chemotherapy found that weighted blankets helped reduce anxiety during the process. Another study from Sweden found that weighted blankets were linked to increased melatonin production. Melatonin is a hormone that plays an important role in the sleep-wake cycle.
While weighted blankets have been found to improve sleep in adults with insomnia, their effects on depressive symptoms are less clear. A small 2023 study of 26 children with ADHD and sleeping difficulties found that using weighted blankets helped calm their heart rate and breathing, making it easier to relax before sleep. However, the study also noted that using weighted blankets requires commitment and adjustment.
Weighted blankets may also help with depression in adults. A randomized controlled study of 120 patients with major depressive disorder found that those who used a weighted blanket for four weeks reported a significant decline in insomnia symptom severity compared to those who used a light blanket. Additionally, their depressive symptoms decreased more than those who used the light blanket.
While weighted blankets have shown promising results in improving sleep and reducing depressive symptoms, more research is needed to understand their full effects. It is important to note that weighted blankets are not suitable for everyone, and individuals should consult their doctor or pediatrician before using one.
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They may help with autism
Weighted blankets may help people with autism sleep better. They are often used to support sensory needs, as they provide the deep-pressure tactile input that some autistic children crave. The deep pressure stimulation from weighted blankets can significantly reduce anxiety and improve sleep for people with ADHD. The use of a weighted blanket can increase melatonin production, which plays a crucial role in the sleep-wake cycle.
Weighted blankets may also help with autism during the day. They can be draped around the shoulders, providing a hug-like feel, which can help to calm and improve focus. The pressure from the blanket provides input to the brain, improving the user's perception of their body and allowing them greater control over their body and reactions.
However, the research on weighted blankets and their impact on sleep is mixed. While some studies have found that weighted blankets help people fall asleep faster, there is also data showing no significant improvements to key insomnia metrics, such as the amount of time spent awake after falling asleep. One study with 73 children with autism found that weighted blankets were not more effective than a typical blanket in helping children with autism improve their total sleep quantity.
Weighted blankets are not suitable for everyone. They should not be used by people who cannot remove the covering themselves, including infants, young children, and older or frail adults. They may also be unsuitable for people with certain medical conditions, such as Type 2 diabetes, asthma, sleep apnea, low blood pressure, and circulatory problems.
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Frequently asked questions
Weighted blankets are therapeutic blankets that weigh between 5 and 30 pounds (2.3 to 13.6 kilograms). They were originally developed as a therapeutic tool to help people with conditions such as autism, in which anxiety can be a persistent symptom.
The pressure from the extra weight mimics a therapeutic technique called deep pressure stimulation or pressure therapy. Deep pressure stimulation uses pressure to relax your nervous system. It models the experience of being held or hugged without being as hands-on.
Weighted blankets are not for everyone. They should never be used by or on someone who would not be able to remove the covering themselves. This includes infants, young children, and older or frail adults. They may also be unsuitable for people with certain medical conditions, such as asthma, sleep apnea, low blood pressure, and circulatory problems.
Many people report improvements in sleep quality after using a weighted blanket. Studies have observed a range of potential benefits, including easing insomnia in adults with depression, anxiety, and attention deficit disorders, lowering anxiety in children with mental health disorders, and improving sleep in older adults. However, there is debate about whether weighted blankets offer all the benefits that manufacturers claim, and more research is needed.
