Does Using a Weighted Blanket Improve Sleep?

Weighted blankets have gained popularity as a sleep aid, with many claiming they help reduce stress and improve sleep quality. But do they really work? In this article, we’ll explore the science behind weighted blankets and whether they can help you sleep better.

1. What Is a Weighted Blanket?

A weighted blanket is a heavy blanket filled with materials such as glass beads or plastic pellets to add weight. The extra weight applies gentle, even pressure to the body, a concept known as deep touch pressure (DTP). This pressure is thought to promote relaxation and improve sleep.

2. How Do Weighted Blankets Work?

Weighted blankets work by stimulating the production of sleep-related hormones:

• Increases serotonin: Serotonin is a neurotransmitter that regulates mood and promotes relaxation.
• Reduces cortisol: Cortisol is the stress hormone, and lowering its levels can improve sleep quality.
• Boosts melatonin: Melatonin is the hormone responsible for regulating sleep cycles.

By influencing these hormones, weighted blankets may help reduce anxiety and create a sense of calm, making it easier to fall and stay asleep.

3. Benefits of Using a Weighted Blanket

Research and user experiences suggest several benefits of weighted blankets:

• Reduces Anxiety and Stress
Many people experience anxiety that interferes with sleep. Weighted blankets can create a calming effect similar to a comforting hug, which helps lower stress levels.
• Improves Sleep Quality
Studies indicate that individuals using weighted blankets fall asleep faster and wake up less frequently during the night. The deep pressure stimulation helps the body transition into a restful state.
• Helps With Insomnia
Weighted blankets may be beneficial for people suffering from insomnia, especially those dealing with stress-induced sleeplessness.
• Aids People With Sensory Disorders
Individuals with conditions such as autism spectrum disorder (ASD) and attention deficit hyperactivity disorder (ADHD) often have sensory processing issues. Weighted blankets provide comforting pressure that may help improve sleep for them.
• Eases Symptoms of Restless Leg Syndrome
Some people with restless leg syndrome (RLS) find relief with weighted blankets, as the gentle pressure helps reduce discomfort and urges to move.

4. Are There Any Downsides?

While weighted blankets offer many benefits, they may not be suitable for everyone:

• May feel too heavy for some users: Those who dislike the feeling of being restricted might find them uncomfortable.
• Not ideal for people with breathing issues: Individuals with conditions such as asthma or sleep apnea should consult a doctor before using one.
• Can be too warm: Some weighted blankets may trap heat, making them uncomfortable in warm climates.

5. Choosing the Right Weighted Blanket

If you’re considering a weighted blanket, here are some tips for choosing the right one:

• Pick the right weight: The blanket should be around 10% of your body weight for optimal comfort.
• Choose breathable materials: Opt for blankets with cooling fabric if you tend to overheat at night.
• Consider personal preference: Some people prefer heavier pressure, while others need a lighter touch.

Weighted blankets can be a great addition to your sleep routine, especially if you struggle with anxiety, insomnia, or restlessness. They work by promoting relaxation, reducing stress, and improving sleep quality. However, they may not be ideal for everyone, so it’s essential to choose the right one for your needs. If you have trouble sleeping, a weighted blanket could be worth trying.