What is a weighted blanket good for

Weighted Blanket Benefits | Sleep Foundation

Many people find that adding a weighted blanket to their sleep routine helps to reduce stress and promote calm. In the same way as a hug or a baby’s swaddle, the gentle pressure of a weighted blanket may help ease symptoms and improve sleep for people with insomnia, anxiety, or autism.

What Is a Weighted Blanket?

Weighted blankets are designed to be heavier than normal blankets. There are two styles of weighted blankets: knitted and duvet style. Duvet-style weighted blankets add weight using plastic or glass beads, ball bearings, or other heavy fill, whereas knitted weighted blankets are woven using dense yarn.

A weighted blanket can be used on the bed, couch, or anywhere you like to relax.

Weighted Blanket Benefits

Weighted blankets take their inspiration from a therapeutic technique called deep pressure stimulation, which uses firm, controlled pressure to induce a feeling of calm. Using a weighted blanket may have subjective and objective benefits for sleep.

Provide Comfort and Security

Weighted blankets are said to work in the same way a tight swaddle helps newborns feel snug and cozy. Many people find these blankets help them doze off more quickly by promoting a sense of security.

Ease Stress and Soothe Anxiety

A weighted blanket may help manage feelings of stress and anxiety. Since stress and anxiety often interfere with sleep, the benefits of a weighted blanket may translate to better sleep for those suffering from stressful thoughts.

Improve Sleep Quality

Weighted blankets use deep pressure stimulation, which is thought to stimulate the production of a mood-boosting hormone (serotonin), reduce the stress hormone (cortisol), and increase levels of melatonin, the hormone that helps you sleep. This may help improve overall sleep quality.

Calm The Nervous System

An overactive nervous system can lead to anxiety, hyperactivity, rapid heart rate, and shortness of breath, which are not conducive to sleep. By distributing an even amount of weight and pressure across the body, weighted blankets may calm the fight-or-flight response and activate the relaxing parasympathetic nervous system in preparation for sleep.

Although many people report improvements from these popular blankets, there is debate as to whether weighted blankets offer all of the benefits that manufacturers claim. As with any product touting medical benefits, it’s wise to proceed with caution.

Anyone who has persistent sleep problems should talk with a doctor, who can best assess their situation and determine whether a weighted blanket could be an effective part of a comprehensive treatment approach.

Who Can Benefit from Using a Weighted Blanket?

Weighted blankets have potential benefits for all kinds of sleepers, especially those who experience a high amount of stress or who have certain medical conditions. In particular, weighted blankets may provide therapeutic benefits for those with autism, anxiety, depression, and attention deficit hyperactivity disorder (ADHD).

Anxiety and Depression

Many people with anxiety and depression find themselves trapped in a vicious cycle. Anxiety and depression can negatively affect sleep, and in turn, the lack of sleep exacerbates anxiety and depressive symptoms. The soothing effects of a weighted blanket may help improve sleep for people with these mental health conditions. One study found that weighted blankets helped reduce insomnia symptoms for people with anxiety, depression, bipolar disorder, and ADHD.

Autism Spectrum Disorders

By activating the sense of touch, a weighted blanket may help people with autism spectrum disorders focus on the deep pressure of the blanket instead of other sensory stimuli from their surroundings. This pressure may provide comfort and allow them to relax even in situations that may be over-stimulating. Despite a lack of research on the objective benefits for sleep, children with autism often prefer to use a weighted blanket.

Are Weighted Blankets Safe?

Weighted blankets are generally considered safe, as long as the person using the blanket has enough strength and physical dexterity to lift the blanket off themselves when necessary to prevent suffocation or entrapment.

Some sleepers should take extra precautions and speak to their doctor before using a weighted blanket. A weighted blanket may be unsuitable for people with certain medical conditions, including chronic respiratory or circulatory issues, asthma, low blood pressure, type 2 diabetes, and claustrophobia. Experts also recommend that people with obstructive sleep apnea (OSA) avoid using weighted blankets, because the weight of a heavy blanket may restrict airflow.

Though there are some weighted blankets specifically designed for children, infants and toddlers should not use weighted blankets as they run the risk of becoming trapped underneath.

How To Choose the Right Weighted Blanket

Most people prefer a weighted blanket equivalent to about 10% of their body weight, though you should take your own preferences into consideration when looking for a weighted blanket. Weighted blankets are sold in weights ranging from 7 pounds to 25 pounds, and they typically come in standard bedding sizes such as twin, full, queen, and king. Some manufacturers also make child- or travel-size weighted blankets.

Weighted blankets are more expensive than regular throw blankets, usually between $100 to $300. The more expensive models tend to be made with more durable materials and may offer better breathability or other features.

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For many people, weighted blankets have become a routine part of stress relief and healthy sleep habits, and for good reason. Research suggests weighted blankets may benefit people with anxiety, autism, and insomnia, among other conditions.

Let’s explore how weighted blankets work, as well as the benefits and risks of using these therapeutic blankets.

Weighted blankets are therapeutic blankets that weigh between 5 and 30 pounds. The pressure from the extra weight mimics a therapeutic technique called deep pressure stimulation or pressure therapy.

Deep pressure stimulation uses pressure to relax the nervous system. It models the experience of being held or hugged. This practice may help:

relieve the perception of pain
reduce symptoms of anxiety
improve sleep quality
relieve symptoms of depression

Pressure therapy doesn’t have to be completely hands-on. With weighted blankets, the pressure comes not from another person but from having the blanket wrapped around the body.

Deep pressure stimulation can also come from garments such as weighted vests. One study also reported psychiatric assistance dogs often provide deep pressure stimulation to help owners.

Where to find a weighted blanket and how much they cost
There are a handful of companies that specialize in weighted blankets, including:
Mosaic. Mosaic carries a full line of weighted blankets for every age. Mosaic weighted blankets start at roughly $80.
Gravity. Gravity carries weighted blankets that start at around $195.
SensaCalm. SensaCalm carries premade and custom weighted blankets. SensaCalm weighted blankets start around $100.
Layla. Layla specializes in mattresses and pillows, but they also carry a weighted blanket that starts at $169.

Researchers have studied the effectiveness of weighted blankets in the alleviation of physical and emotional symptoms. Although more research is needed, results have so far indicated there may be benefits for a number of conditions.

Anxiety

One of the primary uses of a weighted blanket is for the treatment of anxiety. Deep pressure stimulation can help reduce autonomic arousal. This arousal is responsible for many of the physical symptoms of anxiety, such as increased heart rate.

Autism

One of the characteristics of autism, especially in children, is trouble sleeping. A small research study from 2017 found there were positive benefits of deep pressure therapy (brushing, massage, and squeezing) in some autistic people. These benefits may extend to weighted blankets as well.

Attention deficit hyperactivity disorder (ADHD)

There are very few studies that examine the use of weighted blankets for ADHD, but a 2014 study was performed using weighted vests. In this study, researchers explain that weighted vests have been used in ADHD therapy to improve attention and reduce hyperactive movements.

The study found promising results for participants who used the weighted vest during a continuous performance test. These participants experienced reductions in falling off task, leaving their seats, and fidgeting.

Insomnia and sleep disorders

There are a number of factors that can cause sleep disorders. Weighted blankets can help in some simple ways. The added pressure may help to calm your heart rate and breathing. This may make it easier to relax before you settle in for a good night’s rest.

Osteoarthritis

There are no research studies on the use of weighted blankets for osteoarthritis. However, one study utilizing massage therapy may provide a link.

In this small study, 18 participants with osteoarthritis received massage therapy on one of their knees for eight weeks. Study participants noted the massage therapy helped reduce knee pain and improved their quality of life.

Massage therapy applies deep pressure to osteoarthritic joints, so it’s possible that similar benefits may be experienced when using a weighted blanket.

Chronic pain

Chronic pain is a challenging diagnosis. But people who live with chronic pain may find relief through the use of weighted blankets.

A 2021 study done by researchers at UC San Diego found weighted blankets reduced perceptions of chronic pain. Ninety-four participants with chronic pain used either a light or weighted blanket for one week. Those in the weighted blanket group found relief, particularly if they also lived with anxiety. The weighted blankets did not reduce levels of pain intensity, though.

Medical procedures

There may be some benefit to using weighted blankets during medical procedures.

A 2016 study experimented with using weighted blankets on participants undergoing wisdom tooth extraction. The weighted blanket participants experienced lower anxiety symptoms than the control group.

The researchers performed a similar follow-up study on adolescents using a weighted blanket during a molar extraction. Those results also found less anxiety with the use of a weighted blanket.

Since medical procedures tend to cause anxiety symptoms like increased heart rate, using weighted blankets may be beneficial in calming those symptoms.

In addition to the existing research, there are a number of recent promising studies that provide even more evidence weighted blankets can offer relief from physical pain or symptoms of other conditions.

A 2020 study by Swedish researchers found weighted blankets improved sleep in people with major depressive disorder, bipolar disorder, generalized anxiety disorder, and ADHD. In the study, 120 people received either a light blanket or a weighted chain blanket. After 4 weeks, those who used the weighted blanket had less insomnia and reduced fatigue, depression, or anxiety during the day.

A 2021 study, also performed by Swedish researchers, found weighted blankets helped adults and children with autism spectrum disorder or ADHD to fall asleep and stay asleep. The participants included 48 children and 37 adults who found it easier to relax during the day while using weighted blankets for sleep.

A 2020 study included 28 participants with trouble falling and staying asleep. With the use of a weighted blanket over 6 weeks, there were self-reported improvements in sleeping through the night, sleep quality, and getting to sleep faster.

A 2020 study by Florida researchers measured the effects of weighted blankets on people in an inpatient psychiatric facility. Of the 122 participants, the 61 who chose to use a weighted blanket had objectively lower rates of anxiety than the 61 who did not.

Although these studies are of small groups of people, they do support the anecdotal experience of many who say weighted blankets can help relieve physical pain, reduce anxiety, and improve sleep.

There are very few risks for using a weighted blanket.

However, according to manufacturers, weighted blankets shouldn’t be used for toddlers under 2 years old, as it may increase the risk of suffocation. Always consult your pediatrician before trying a weighted blanket for your child.

A weighted blanket may also be unsuitable for people with certain conditions, including:

obstructive sleep apnea, which causes disrupted breathing during sleep
asthma, which can cause difficulty breathing at night
claustrophobia, which the tightness of a weighted blanket may trigger

Tips for choosing the correct weight
As a general rule, a weighted blanket should be 5 to 10 percent of your body weight. The weighted blanket should also fit snugly to the size of the bed.
Adults can use medium-large weighted blankets ranging from 12 to 30 pounds.
For a 20- to 70-pound child, a small weighted blanket should weigh from 3 to 8 pounds.
For a 30- to 130-pound child, a medium weighted blanket should weigh from 5 to 15 pounds.
Older adults may want to use small or medium weighted blankets ranging from 5 to 8 pounds.

Weighted blankets are a type of at-home measure that can provide similar benefits to deep pressure therapy.

These blankets have shown positive results for several conditions, including autism, ADHD, and anxiety. They can help calm a restless body, reduce feelings of anxiety, and improve sleep troubles.

When choosing a weighted blanket for yourself, find a snug size that’s around 10 percent of your body weight.

Weighted blanket: benefits and harms, principle of operation, how to choose weight

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In recent decades, sleep has been rethought with new technologies. One of them is weighted blankets. We understand whether they effectively fight insomnia and other problems

How it works

Weighted blankets differ from ordinary blankets in their greater weight: from 2 to 15 kg. The pressure from the extra mass triggers a special effect called Deep Sensory Pressure (DSP). It is believed to be relaxing and may be beneficial to the nervous system, which is why DSP is a key pressure therapy practice that has been used for decades, for example, to treat people with autism spectrum disorders or those with intellectual or mental delays or disabilities. Moreover, DSP can be used not only during sleep: sometimes weighted vests and even special help dogs are used.

Effect

Volunteers who regularly used weighted blankets as part of the experiment compared their effect to the feeling of being hugged or held in their arms. In recent decades, studies have been conducted repeatedly on how effectively weighted blankets alleviate various symptoms of disorders and diseases. The results of some experiments already indicate that the use of such blankets is useful, since sleeping with them is able to:

Alleviate the perception of pain. In a recent study, 94 volunteers with chronic pain used either a regular light blanket or a weighted blanket for a week. It turned out that the perception of pain in people from the latter group was facilitated, especially if it was previously accompanied by anxiety.
Improve sleep quality. There are many variations of sleep problems with many more causes. Weighted blankets help to cope with them, as the pressure calms and stabilizes the pulse. This makes it easier to fall asleep.
Reduce anxiety . Numerous studies by scientists from different countries have repeatedly proven that weighted blankets help reduce anxiety levels - also by lowering the heart rate.
Reassure a person before a frightening event, such as a medical procedure. In several studies, scientists gave weighted blankets to people who were about to have tooth extractions. Their excitement from the upcoming event decreased several times.
Relieve symptoms of depression. In a 2020 Swedish study, 120 volunteers with depression, bipolar disorder, anxiety disorder, and ADHD used weighted blankets for a month. They found that their symptoms of depression (as well as weakness and anxiety) were reduced.

No panacea

But do not think that a weighted blanket is a universal cure for depression or anxiety. It can only alleviate the symptoms. Martin Anthony, professor of psychology at Ryerson University in Toronto, says: “I am absolutely convinced that weighted blankets can be soothing and relaxing for many people. However, this does not mean that they have any long-term effects or that they can be used to fully combat anxiety.”

Whom the blanket may be harmful for

There are not many risks or potential side effects associated with using weighted blankets. However, do not cover them with children under two years old - for them it can be dangerous. In addition, blankets can negatively affect people with the following problems:

Sleep apnea. This condition causes intermittent breathing difficulties at night, and a weighted blanket can exacerbate this problem.
Asthma - for the same reason.
Claustrophobia. The fear of closed or cramped spaces may be exacerbated by the weight of the blanket.

How to Determine the Correct Weight for a Weighted Blanket

The weight of a weighted blanket should be approximately 5-10% of your body weight. Its area should not exceed the size of the bed.

Adults can use weighted blankets that weigh between 2 and 15 kg.
For a child weighing between 9 and 32 kg, a blanket weighing between 1.5 and 3.5 kg is suitable.
For a child weighing up to 60 kg, it is better to use a blanket weighing between 2 and 7 kg.
For the elderly, it is better to use a weighted blanket weighing between 2 and 3.5 kg.

Updated on 20.01.2022

Text

Semyon Bashkirov

Top of the trend

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January 29LikbezZhizn

You are waiting for a description of the design, advice on choosing the ideal model and care, contraindications and more.

You can listen to a short version of the article. If it's more convenient for you, turn on the podcast.

What is a weighted blanket and how it works

A weighted blanket is a blanket that is significantly heavier than a regular blanket and weighs between 2 and 13 kg.

As a rule, such products are quilted. They have many pockets, each of which is filled with a weighting agent. These can be:

glass or metal balls;
plastic pellets;
buckwheat husks;
sand.

In general, any bulk material can be used. The main thing is that it provides the right weight, is clean, hypoallergenic and does not deteriorate from moisture.

Sometimes manufacturers refer to large blankets knitted from thick yarn as weighted blankets. There is no filler in them, and they weigh less than classic models.

Who needs a weighted blanket

Presumably, such products were invented in the late nineties. The authorship is attributed either to the biologist Temple Grandin or to the entrepreneur Keith Zivalich. Grandin had an autism spectrum disorder, and the heavy blanket—she called it a "hugging machine"—was used by the scientist first on her own, and later on children with a similar diagnosis. Zivalich, on the other hand, came up with the blanket by accident: noticing that heaviness helps him calm down. He launched mass production under the brand name Magic Weighted Blanket. His products were tested by social educators on children with special needs - and were satisfied with the results.

Manufacturers of weighted blankets are now positioning them primarily as a help for people with autism spectrum disorders. Back in 1999, Temple Grandin and her colleagues found that a "cuddle machine" helped relieve anxiety in children with autism. Later, the results were repeatedly confirmed by small experiments.

There are several other conditions in which a weighted blanket can be helpful. But it is important to understand that no one has yet conducted large-scale studies with a good representative sample. All scientific works on this topic are quite modest, with a small number of participants. This means that the results cannot be extrapolated to everyone, and the blanket may not have the desired effect on you. These states include:

Insomnia. So, participants in a small study, thanks to a weighted blanket, began to fall asleep faster, their sleep became deeper, calmer and longer, the number of night awakenings, movements and twitches decreased.
Anxiety and depression. Participants in the experiment, covered with heavy blankets, noted not only an improvement in the quality of sleep, but also a decrease in the symptoms of anxiety and depressive disorders. These results are supported by another small study that looked at people with anxiety.
Attention deficit hyperactivity disorder (ADHD). The experiment showed that thanks to the weighted blankets in children with this diagnosis, sleep can improve. In addition, there are studies not with blankets, but with vests that work in a similar way. These products helped the participants to calm down, concentrate and cope better with their studies.
Stress. So, of 32 adults who rested under 13-kilogram blankets, 78% noted that it helps them calm down. In very stressful situations, this also works: people who were nervous about the upcoming extraction of a tooth, after using a heavy blanket, were slightly less worried than the control group.

In addition, a healthy person can sleep under a weighted blanket - if he is so comfortable.

Why a weighted blanket helps you sleep better

The use of a weighted blanket is considered one of the varieties of so-called deep touch therapy, or deep pressure therapy (deep touch pressure). Its essence is to gently, but tangibly press on the human body with palms, massage it. Such actions help activate the parasympathetic system and calm the sympathetic system, that is, “switch” a person from the “fight or flight” mode that starts in stressful situations to rest mode.

Gentle pressure on the body reduces the production of cortisol (the stress hormone) and increases the secretion of dopamine, the pleasure neurotransmitter.

This is the physiological side of the issue. But there is also a psychological one. In the reviews, people who use a weighted blanket say that it "grounds", creates the effect of a hug, a cocoon. As if you are protected from all sides, you are warm and calm. Something like swaddling for those who have already grown out of infancy.

Who should not use a weighted blanket

Despite the encouraging results of research, such products are not always useful and harmless. Here are the contraindications commonly listed by blanket manufacturers and doctors:

Age less than two years. Babies should absolutely not be covered with heavy blankets, and it is not so important that inside there are glass balls or, for example, more traditional down and feathers. It is necessary to choose only light products and blankets that will definitely not block the child’s nose and will not squeeze the chest.
Bronchial asthma.
Obstructive sleep apnea syndrome.
Claustrophobia.

If you or your child has mental disorders, chronic diseases of the cardiovascular system or respiratory organs, problems with thermoregulation, it is better to consult with your doctor before buying a weighted blanket.

It is also worth considering that such products are just salvation for some, while others are completely unsuitable. On the Internet you can find reviews from people who, on the contrary, could not sleep well: it was too hard and hot.

How to choose the perfect weighted blanket

The main thing in such a blanket is its weight. It should be 5-10% of your body weight. It is also important to choose a size that will be comfortable for you, taking into account your height.

There are additional factors to consider.

Fabric. It is better to choose natural materials that are breathable and not too rustling, such as cotton.
Weight. Some manufacturers use plastic pellets, which, according to advertising, adjust to human body temperature and are able to absorb or, conversely, give off heat. As planned, under such a blanket should not be hot. But really, it's hard to say. Reviews about this filler are contradictory.
Open pockets. Some duvets have zippers in each compartment. This allows you to remove part of the weighting agent to adjust the weight, or pour out the whole thing in order to wash the product without any problems.

How to care for your weighted blanket

There are several options.

The small baby blanket can simply be washed in the washing machine and then dried flat. It will take a long time to dry. Products that do not fit into the machine should be dry-cleaned. If the design allows, pour out the weighting agent from the pockets, wash the empty blanket, dry it and fill it again.