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Some days, all we want to do is curl up in bed and feel the warm embrace of our blankets. The best way is by sleeping with a weighted blanket.
Using a sleep product like that has many benefits including helping you to achieve a better night’s sleep. Get the full details on the benefits of weighted blankets, who can benefit from it, and how to find the right one all in this article.
What Is a Weighted Blanket?
A weighted blanket is a heavy blanket that is commonly used to promote a good night’s rest and reduce anxiety. It is filled with materials such as glass beads or plastic pellets to ensure even and gentle pressure throughout.
Understanding How It Works
Weighted blankets work by distributing a calming amount of pressure or deep touch pressure on your entire body. This pressure is reminiscent of a hug, swaddle, or being stroked [1]. It stimulates the release of oxytocin— a hormone that promotes a calming effect and attachment, decreases stress levels, and increases relaxation and serotonin levels.
Weighted blankets can also be used to help both children and adults. But what exactly can you gain from using one? Let’s explore the benefits of sleeping with one.
Benefits of Sleeping With a Weighted Blanket
The benefits of sleeping with a weighted blanket, include [2]:
- Reduces symptoms of mental health disorders (e.g. anxiety)
- Improves sleep quality
- Reduces pain
- Improves symptoms of chronic sleep disorders (e.g. restless leg syndrome)
What do doctors say about weighted blankets?
Who Can Benefit From Using A Weighted Blanket
Everyone’s sensory needs in general are different so not everyone will benefit from using a weighted blanket. People with asthma, sleep apnea, low blood pressure, or circulatory issues are advised to consult a doctor before using as it could worsen symptoms. However, it can help alleviate the symptoms of anxiety disorders, sleep disorders, attention deficit hyperactivity disorder (ADHD), and autism.
The pressure of the weighted blanket can help to calm your body’s nervous system, reducing symptoms like fast breathing or heart rate. This also helps to calm your mind and body down so that you can fall asleep and stay asleep throughout the night [1].
Cons of Sleeping With a Weighted Blanket
While weighted blankets are generally considered safe, it is important to consider the downsides. Firstly, some users may find that it may be too heavy, causing physical discomfort. It can also contribute to overheating or trigger claustrophobia in some individuals.
Additionally, good-quality weighted blankets can also be a lot more expensive than regular blankets.
How to Find the Perfect Weighted Blanket
To find the perfect weighted blanket, you should start by trying out different weights to see which one suits you best.
Here are three main things to consider when choosing the right weighted blanket for adults:
- Body weight: Generally, you should go for a weighted blanket that is equivalent to 10% of your body weight. This provides enough pressure without feeling too heavy or restrictive.
- Size: You may also want to consider the size. If you’re using a larger bed, you may want to go for a larger size such as a queen or king size.
- Material: Choose a material that feels breathable and comfortable. These blankets are commonly made with cotton, flannel, bamboo, linen, or rayon material. The fill may also be made of different materials ranging from glass microbeads to sand or grains.
Tips for Using It Effectively
To maximize the benefits of using a weighted blanket, make sure you choose the right weight and size for your needs. Here are some tips for using a weighted blanket effectively:
- Start with the right weight: It’s recommended to choose a weighted blanket that’s around 10% of your body weight. This weight provides the desired pressure without restricting movement or causing discomfort.
- Consider your sleeping position: If you’re a side sleeper, you may prefer a larger weighted blanket to ensure full coverage. If you sleep on your back or stomach, a smaller size may be more comfortable.
- Use it consistently: Incorporate the weighted blanket into your sleep routine by using it every night. Consistency is key to experiencing the full benefits.
- Take care of your blanket: Follow the manufacturer’s instructions for cleaning and maintenance. Some weighted blankets come with removable duvet covers, making it easier to keep them clean and fresh.
Conclusion
Sleeping with a weighted blanket can provide numerous benefits for improving sleep quality by promoting relaxation, reducing anxiety, and stimulating the production of serotonin and melatonin. Incorporating a weighted blanket into your sleep routine can lead to a more restful and rejuvenating night’s sleep.
To further enhance your sleep quality, you may also want to consider using the ShutEye® app. The app’s advanced sleep-tracking technology analyzes your sleep patterns and offers expert recommendations to help you optimize it. Try it now FREE for 7 days!
