Gina Johnson
Weighted blankets have become increasingly popular in recent years, with many people reporting improvements in their sleep. The blankets, which weigh between 5 and 30 pounds, are designed to provide deep pressure stimulation, which uses pressure to relax the nervous system and induce a feeling of calm. While there is some debate about the effectiveness of weighted blankets, studies have shown that they may improve sleep and reduce fatigue, depression, and anxiety in people with major depressive disorder, bipolar disorder, and other conditions.
| Characteristics | Values |
|---|---|
| Weight | Between 5 and 30 pounds (2.3 to 13.6 kilograms) |
| Weight recommendation | 10% or less of the person's total body weight |
| Filler material | Tiny spheres of glass, plastic, or metal; natural fillers like rice, grain, beans, or sand |
| Filler arrangement | Sewn into pockets or channels for even weight distribution |
| Benefits | Easing insomnia, lowering anxiety, improving sleep, promoting calmness, increasing melatonin production |
| Risks | Not suitable for infants, young children, older or frail adults, people with certain medical conditions like asthma, sleep apnea, low blood pressure, claustrophobia, etc. |
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What You'll Learn
Weighted blankets and insomnia
Weighted blankets have become an increasingly popular at-home therapeutic tool for people with sleep issues. They were originally developed to help people with conditions such as autism, in which anxiety can be a persistent symptom. The added weight of a weighted blanket may come from tiny spheres made of glass, plastic or metal, or natural fillers such as rice, grain, beans or sand. These fillers are sewn into pockets or channels and arranged so that their weight is distributed evenly throughout the blanket. The pressure from the extra weight mimics a therapeutic technique called deep pressure stimulation or pressure therapy, which uses firm, controlled pressure to induce a feeling of calm and promote a sense of security.
Deep pressure stimulation can help relax the nervous system, modelling the experience of being held or hugged. This stimulation can lead to changes in sensory nerve endings through continuous mechanical stimulations such as touch and pressure to the skin, resulting in the opening of mechanically gated sodium channels, Na+ influx, and the generation of receptor potentials. The parasympathetic nervous system, which determines the "rest and digestion" of the body, can be stimulated by weighted blankets, leading to the production of endorphins, dopamine, and serotonin. This can result in a reduced heart rate, relieved anxiety, relaxed muscles, and steady breath, all of which can contribute to improved sleep.
Several studies have found that weighted blankets may help ease insomnia in adults living with depression, anxiety, and attention deficit disorders. In one study, participants who used a weighted metal chain blanket reported that their insomnia symptom severity declined significantly, while those who used a light blanket did not experience the same improvements. Another study found that weighted blankets improved sleep and reduced fatigue, depression, and anxiety in people with major depressive disorder and bipolar disorder. Additionally, a 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.
While weighted blankets have shown promising results for insomnia and other sleep issues, it is important to note that they may not be suitable for everyone. They should not be used by individuals who cannot remove the covering themselves, including infants, young children, and older or frail adults. Additionally, weighted blankets may be unsuitable for people with certain medical conditions, such as respiratory or circulatory issues, asthma, low blood pressure, type 2 diabetes, claustrophobia, and obstructive sleep apnea. It is always recommended to consult with a doctor or healthcare professional before using a weighted blanket, especially for those with persistent sleep problems.
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Who shouldn't use weighted blankets
Weighted blankets are not suitable for everyone. They should not be used by individuals who cannot remove the blanket themselves, including infants, young children, older adults, and frail adults. Weighted blankets may also be unsuitable for people with certain medical conditions, such as:
- Respiratory issues: The weight of the blanket can put pressure on the chest, leading to elevated breathing difficulties. This includes individuals with asthma, obstructive pulmonary disease, and other breathing problems.
- Cardiac issues: The added weight of the blanket can make it harder to move around in bed, putting more strain on the heart.
- Type 2 diabetes
- Low blood pressure
- Sleep apnea
- Circulatory problems
- Epilepsy
- Claustrophobia
- Pregnancy-induced night sweats: Individuals with this condition may prefer a cooling option to help them release body heat.
It is important to consult a doctor before using a weighted blanket to determine its safety, especially for those with medical conditions. The weight of the blanket is also a crucial factor, and it is generally recommended to choose a blanket that is around 10% of the user's body weight.
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Weighted blankets and deep pressure therapy
Weighted blankets have become an increasingly popular at-home therapeutic tool for people with sleep issues. They were originally developed to help people with conditions such as autism, in which anxiety can be a persistent symptom. The interior of a weighted blanket is lined with a heavy material, such as glass, plastic, or metal, or natural fillers like rice, grain, beans, or sand. These fillers are sewn into pockets or channels and arranged for even weight distribution.
Weighted blankets are inspired by a therapeutic technique called deep pressure stimulation or pressure therapy. Deep pressure stimulation uses firm, controlled pressure to induce a feeling of calm and relax the nervous system. The pressure from the extra weight of the blanket mimics the experience of being held or hugged. This stimulation can also come from other garments, such as weighted vests. The use of weighted blankets has been linked to increased production of melatonin, a hormone that plays an important role in the sleep-wake cycle.
Studies have observed a range of potential benefits of using weighted blankets, 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. Participants in studies who used weighted blankets reported that their insomnia symptom severity declined significantly, and they experienced reduced depressive and anxiety symptoms. Additionally, weighted blankets may help calm a restless body, reduce feelings of anxiety, and improve sleep. The pressure from the blanket can help calm an individual's heart rate and breathing, making it easier to relax before sleep.
While weighted blankets have shown promising results, it is important to note that they may not be suitable for everyone. They should not be used by individuals who cannot remove the covering themselves, including infants, young children, and older or frail adults. Additionally, they may be unsuitable for people with certain medical conditions, such as respiratory or circulatory issues, asthma, low blood pressure, claustrophobia, and sleep apnea. It is recommended to consult with a doctor or pediatrician before using a weighted blanket, especially for children.
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Weighted blankets for adults with depression
Weighted blankets have become a popular tool to aid sleep and are particularly beneficial for adults with depression. The blankets are designed to apply deep pressure stimulation, which has a calming effect on the body, helping to reduce anxiety and improve sleep.
The pressure from the weight of the blanket mimics the feeling of being hugged or held, providing comfort and relaxation. The weight ranges from 5 to 30 pounds (approximately 2.3 to 13.6 kilograms), and it is recommended that the blanket should be around 10% of the user's body weight. The weight comes from various materials, such as glass beads, plastic or metal pellets, or natural fillers like rice, beans, or sand, which are evenly distributed throughout the blanket.
Several studies have shown that weighted blankets can effectively reduce insomnia symptoms in adults with depression. In one study, participants with major depressive disorder who used a weighted blanket for four weeks reported a significant decline in insomnia severity and an improvement in depressive symptoms. Another study of 26 young adults without sleep problems found that using a weighted blanket increased their production of melatonin, a hormone that regulates the sleep-wake cycle.
Weighted blankets are generally considered safe for healthy adults, as long as they can easily remove the blanket when needed. However, they may not be suitable for individuals with certain medical conditions, such as respiratory or circulatory issues, asthma, sleep apnea, or claustrophobia. It is always advisable to consult a doctor before using a weighted blanket, especially for those with pre-existing health conditions.
While weighted blankets have shown promising results for adults with depression and insomnia, it is important to note that individual results may vary. The placebo effect also plays a role in sleep, so an individual's belief in the effectiveness of the weighted blanket can influence its actual impact on their sleep. Nonetheless, for adults with depression struggling with sleep issues, weighted blankets offer a potential drug-free and non-invasive solution that may be worth exploring under medical guidance.
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Weighted blankets for children with sleep issues
Weighted blankets have become increasingly popular in recent years, and 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 use of weighted blankets is based on theories about deep pressure and sensory integration. While these blankets are generally safe for most children aged 3 years or older who weigh more than 50 pounds, they 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, or those with certain health conditions, especially respiratory and cardiac-related issues.
If your child has trouble falling asleep due to anxiety or another issue, you should talk to your doctor about using a weighted blanket as a sleep aid. Weighted blankets are not a guaranteed solution for sleep issues, but they may be worth trying for children experiencing anxiety-related sleep problems. A child's weighted blanket should typically weigh 10% of the child's body weight, but you may need to adjust by a pound or two depending on the available options. It is important to ensure that the blanket is not too restrictive and that your child can easily move and get out from under it.
There have been several studies investigating the effects of weighted blankets on children with sleep issues. One randomized study involving 67 children with autism found no significant difference between regular and weighted blankets in terms of falling asleep faster, sleeping longer, and waking less often. However, parents and children in the study overwhelmingly preferred weighted blankets for comfort. Another study published in the Journal of Sleep Research in 2023 found that weighted blankets significantly improved total sleep time, sleep maintenance, and reduced sleep disruption in children with ADHD.
Weighted blankets may be less useful for neurotypical children than for neurodiverse children, such as those on the autism spectrum or with ADHD. However, children without any specific conditions may still find them comforting. While the research on weighted blankets for children with sleep issues is mixed, it is important to note that there may be a placebo effect, and if an individual believes a weighted blanket will help them sleep, it might.
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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 interior of a weighted blanket is lined with a heavy material, which may be tiny spheres made of glass, plastic or metal, or natural fillers such as rice, grain, beans or sand.
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 and stimulate the production of serotonin, reduce the stress hormone (cortisol), and increase levels of melatonin, the hormone that helps you sleep.
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, circulatory issues, claustrophobia, and type 2 diabetes.
