Weighted Blankets

One of the hottest products in the sleep world right now is the weighted blanket. A weighted blanket weighs between 5 and 30 pounds which manufacturers claim can help reduce anxiety and insomnia.

The idea that a weighted blanket can help you sleep might be strange, but the science behind it is sound. Weighted blankets use "pressure therapy", mimicking the sensation of a hug which we know releases happy hormones.

Pressure therapy is a relatively standard therapy in clinical environments with squeeze machines. These deliver a firm pressure sensation, which sends sensory feedback to the brain, helping people with sensory disorders.

Weighted blankets harness the same therapy but at home, letting you enjoy the sensation of a hug in bed, on the couch, or walking around.

How do weighted blankets work?

Weighted blankets replicate the sensation of a hug, which humans are hard-wired to enjoy with the release of hormones that regulate mood.

The correct name for this is "pressure therapy", which describes a calm-inducing amount of pressure on your entire body. Weighted blankets can be worn anywhere appropriate and have calming benefits without needing medicine.

Regarding sleep, weighted blankets help your body release the sleep hormone melatonin and serotonin, the precursor to melatonin.

The great thing about weighted blankets is they are entirely safe, portable, and keep you warm – perfect with the ongoing cost of living crisis.

Weighted blankets for better sleep

There is solid research behind weighted blankets as a sleep aid.

A 2022 study found that using a weighted blanket increases melatonin levels in the pre-sleep saliva of young adults. Melatonin is the sleep hormone responsible for regulating your circadian rhythm and making you feel tired.

A 2020 study found weighted blankets improved sleep in people with major depressive disorder, bipolar disorder, generalised anxiety disorder, and ADHD.

A study in 2021 found adults and children with ADHD or autism sleep better with a weighted blanket, with additional improvements in daytime mood.

A study of 28 people in 2020 found that following six weeks of weighted blanket use, most participants self-reported improvements in sleep quality.

However, research into weighted blanket use as a treatment for insomnia is not robust enough for a definitive answer. This systematic review of studies from 2020 concludes that while studies show promise, evidence is limited.

Weighted blankets for lower anxiety

Anxiety is one of the biggest causes of poor sleep and insomnia, so anything that can help lower your anxiety at bedtime is good.

Weighted blankets are often prescribed as a treatment for children's anxiety, but adults can also try the same therapy.

A 2015 study of weighted blankets in hospitals found that 60% of people hospitalised for a mental health crisis reported lower anxiety after using a blanket.

A 2020 study found that weighted blankets reduce anxiety and depression, and fatigue in people with psychiatric disorders.

Another interesting study published in 2020 found that weighted blankets reduce anxiety in chemotherapy patients.

Who should not use a weighted blanket?

Weighted blankets weighing more than 5 lbs are not suitable for children under the age of five, and children under the age of five should not use any weighted blanket unsupervised due to the risk of suffocation and death.

Additionally, while weighted blankets help some people on the autism spectrum, they can have the opposite effect and cause distress.

Weighted blankets might also be unsuitable if you have asthma, sleep apnea, and other breathing problems due to the potential for pressure on your chest. Consult your doctor if unsure and want to be 100% safe.

Summing up

Weighted blankets are prescribed to treat stress and anxiety in children and adults, especially those with psychiatric and mental health disorders. Research shows they are a powerful tool for improving sleep and lowering anxiety.

The bottom line - it's worth giving a weighted blanket a go if you struggle to sleep.