Herbie Murray
Weighted blankets have become increasingly popular in recent years, with many people turning to them as a solution for insomnia and nighttime anxiety. The use of weight as a calming strategy has some basis in current medical practice, and the blankets are supposed to work in a similar way to tight swaddling for newborns, helping people feel secure and relaxed. While some people swear by these blankets, there is limited research on their effectiveness, and more studies are needed to confirm the anecdotal evidence.
| Characteristics | Values |
|---|---|
| Weighted blanket users | People with insomnia, anxiety, depression, bipolar disorder, ADHD, autism, behavioural disturbances, psychiatric disorders, chronic pain, sleep apnea, low blood pressure, circulatory problems, claustrophobia, asthma |
| Benefits | Reduced anxiety, improved sleep, reduced depression, reduced fatigue, relaxed muscles, steady breath, reduced heart rate, improved sleep quality, shorter nighttime awakenings, reduced stress, improved sleep and fatigue |
| Weight | 3 pounds to upwards of 20 pounds; typically 10% of the user's body weight |
| Filler | Plastic beads or pellets, glass, metal, rice, grain, beans, sand |
| Safety | Should not be used by infants, young children, older or frail adults, or people with certain medical conditions |
| Effectiveness | Some studies have shown positive results, but there is limited research and no definitive scientific studies |
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What You'll Learn
Weighted blankets may reduce anxiety and stress
Weighted blankets are being marketed as a solution for insomnia and nighttime anxiety and stress reduction. People with insomnia are 10 times more likely to also have depression, and weighted blankets have been used therapeutically to calm and reduce anxiety and stress.
Weighted blankets have been around for a long time, especially for children with autism or behavioural disturbances. They are one of the sensory tools commonly used in psychiatric units. The weight of the blanket is said to simulate a comforting hug, helping to calm and settle the nervous system. The calming effect of a weighted blanket may be similar to what is experienced with acupressure or massage.
The accepted guidance regarding weighted blankets is to select a product that is 10% or less of the person's total body weight. The specific material used in the filling is a matter of personal preference. The interior of a weighted blanket is typically lined with a heavy material, such as 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.
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, such as 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, claustrophobia, and circulatory problems.
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They can help calm a restless body
Weighted blankets are being increasingly used to help with sleep. They are marketed as a solution for insomnia and anxiety. The idea of using weight as a calming strategy is supported by current medical practice. The use of weighted blankets is similar to the swaddling of newborns, which helps them feel secure and fall asleep. The weight of the blanket simulates a comforting hug, calming and settling the nervous system.
Weighted blankets are often used as a therapeutic tool for people with conditions such as autism, ADHD, and behavioral disturbances, in which anxiety can be a persistent symptom. The weight of the blanket is said to calm a restless body, reduce anxiety, and improve sleep. A study of 122 participants in an inpatient psychiatric facility found that those who used a weighted blanket had objectively lower rates of anxiety than the other half.
The specific weight of the blanket is important. The recommended weight is around 10% of the user's body weight. For a child weighing 30-130 pounds, a medium-weighted blanket should be between 5 and 15 pounds. Older adults may prefer a lighter blanket, with small or medium-weighted blankets ranging from 5 to 8 pounds. It is important to note that weighted blankets may not be suitable for everyone, and individuals should consult their doctor before using one.
While some people swear by weighted blankets, there is a lack of concrete evidence supporting their effectiveness. There have been some positive findings from studies, but these have been limited by small sample sizes and the subjective nature of sleep as an experience. More research is needed to fully understand the potential benefits of weighted blankets.
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They are a safer alternative to medication
Weighted blankets are an effective alternative to medication for people struggling with sleep. Insomnia is a common issue, affecting approximately 10% of adults in the United States, and it is often linked to mental health issues. It is unlikely to improve without treatment, and while medication is an option, it is not always effective and can have side effects and risks of dependency and misuse.
Weighted blankets, on the other hand, have been found to be a safe, drug-free solution to help people fall asleep and improve sleep quality. They are often marketed as a solution for insomnia and anxiety, and sales have surged in recent years. The weight of the blanket is thought to have a calming effect, similar to a comforting hug or swaddling a baby, helping to reduce anxiety and promote sleep. The weight also stimulates the parasympathetic nervous system, which can lead to the release of endorphins, dopamine, and serotonin, resulting in reduced heart rate, relaxed muscles, and steady breath, all of which contribute to staying asleep.
The use of weighted blankets is supported by several studies. A randomized controlled trial in Sweden found that weighted blankets effectively relieved insomnia and daytime fatigue in patients with psychiatric disorders. Another study of 28 participants with sleep issues found that the use of weighted blankets over six weeks led to reported improvements in sleep. A study on children and young people also reported positive feedback from users and caregivers, although there were no significant differences in objective sleep indicators.
While the research is promising, it is important to note that the effectiveness of weighted blankets can vary from person to person, and they may not work for everyone. Additionally, they may not be suitable for individuals with certain medical conditions, such as asthma, sleep apnea, or claustrophobia, and should not be used by those who cannot remove the blanket themselves, such as infants, young children, or frail adults.
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They can be used to treat insomnia
Weighted blankets are being increasingly used to treat insomnia. Insomnia affects approximately 10% of adults in the United States and is often comorbid with psychiatric disorders. It is unlikely to get better without treatment and often requires active intervention. Weighted blankets are a non-pharmacological intervention for insomnia, which can be used as an alternative to prescription medications.
The use of weighted blankets to treat insomnia is based on the idea of using weight as a calming strategy, similar to swaddling for babies. The weight of the blanket simulates a comforting hug, helping to calm and settle the nervous system. The calming effect of weighted blankets may be comparable to the effects of acupressure or massage. The blankets are typically filled with plastic beads or pellets, glass, rice, beans, or metal chains to make them heavier. The weight of the blanket is recommended to be around 10% of the user's body weight.
There is some evidence to support the use of weighted blankets for treating insomnia. A randomized controlled trial in Sweden found that weighted blankets were effective in relieving insomnia and daytime fatigue in patients with psychiatric disorders. Another study found that participants who used a weighted blanket reported a significant decline in insomnia symptom severity, while those who used a light blanket did not experience such improvements.
However, it is important to note that the research on the effectiveness of weighted blankets for insomnia is limited and more studies are needed. Some studies have found no significant improvements in objective sleep indicators, such as the amount of time spent awake after falling asleep. The placebo effect also plays a role in the perceived effectiveness of weighted blankets for insomnia.
Weighted blankets may not be suitable for everyone. They should not be used by individuals who cannot remove the blanket themselves, such as infants, young children, or older or frail adults. Additionally, they may be unsuitable for people with certain medical conditions, such as asthma, sleep apnea, or claustrophobia.
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They may not work for everyone
Weighted blankets may not work for everyone. While they have been found to be effective in treating insomnia and improving sleep quality in some people, the results are not consistent across all individuals. For example, a study on children using actigraphy to track sleep found no significant improvements in key insomnia metrics, such as the amount of time spent awake after initially falling asleep. Similarly, another study on adults with insomnia found that while participants' insomnia symptom severity declined, there were no significant improvements in objective sleep indicators.
Additionally, weighted blankets may not be suitable for certain individuals due to safety concerns. They should never be used by or on someone who cannot remove the blanket themselves, including infants, young children, older adults, or individuals with physical disabilities. Weighted blankets are also not recommended for people with specific medical conditions, such as Type 2 diabetes, asthma, sleep apnea, low blood pressure, or circulatory problems.
The effectiveness of weighted blankets in treating insomnia and improving sleep may also depend on individual preferences and expectations. While some people swear by the benefits of weighted blankets, there is a lack of concrete evidence and definitive scientific studies to support their claims. The positive effects of weighted blankets may be influenced by a placebo effect, where the belief in their effectiveness contributes to their perceived success.
Furthermore, while weighted blankets offer a non-pharmacological approach to treating insomnia and improving sleep, other evidence-based solutions exist, such as cognitive behavioural therapy (CBT) and relaxation techniques. These approaches have been supported by controlled trials and are recommended as first-line treatments for chronic insomnia.
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Frequently asked questions
Weighted blankets are not a miracle cure for everyone. While some people swear by them, there is a lack of concrete evidence and large-scale scientific studies to back up the claims. However, there are many positive testimonials and some small-scale studies that support the use of weighted blankets for improving sleep.
Weighted blankets are supposed to simulate a comforting hug, helping to calm and settle the nervous system. They can stimulate the parasympathetic nervous system, which can lead to the production of endorphins, and the release of dopamine and serotonin.
Weighted blankets are generally considered safe for healthy adults and older children who can lift the blanket off themselves if necessary. They are not suitable for infants, young children, older adults, or those with certain medical conditions, such as asthma, sleep apnea, or claustrophobia.
