Benefits of Sleeping with a Weighted Blanket

When one thinks of treatment or services for stress and anxiety, weighted blankets may not be the first thing that comes to mind. Weighted blankets probably remind people of napping rather than deep sleep, but they can be used for so much more than just being lazy on a couch and reading a good book.

Many people today find themselves adding weighted blankets to their sleep routine as they can help reduce anxiety and relieve stress while promoting calmness and healthy sleeping habits. A weighted blanket may improve sleep, ease symptoms, reduce stress, and provide additional benefits for individuals with insomnia, autism, anxiety, and other conditions.

We’ll explore a weighted blanket and its benefits, making it a popular choice as a therapeutic blanket.

What is a Weighted Blanket?

Weighted blankets are designed to be heavier, hence the name, than traditional throw blankets. They often weigh between five and 30 pounds. A high-quality weighted blanket emulates the benefits of deep touch pressure therapy, [1] promoting oxytocin release and reducing stress.

By applying gentle pressure, weighted blankets stimulate the parasympathetic nervous system, which helps to create a calming effect on the body, promoting relaxation and improving sleep quality.

Additionally, they can increase serotonin and dopamine in the brain. Considered “feel good,” chemicals can often make someone happy and calm and provide a sense of well-being.

Did You Know: It’s like a hug! A weighted blanket’s effect on your body is equivalent to a human hug. Using a weighted blanket has been shown to relieve stress (by reducing cortisol, a stress hormone) and increase happiness (by increasing oxytocin, a happiness hormone).

How Do Weighted Blankets Work?

Imagine a big, warm hug! That's kind of what a weighted blanket feels like. It's like having a gentle, comforting pressure all over you. This pressure stimulates the brain’s production of oxytocin and other neurotransmitters like serotonin and dopamine, which are associated with feelings of happiness and relaxation.

Think of it this way: sometimes, when you're feeling overwhelmed, a nice hug from a loved one can make you feel better. A weighted blanket gives you that same kind of comforting pressure, but all over your body!

Weighted blankets can help reduce anxiety and stress, promote relaxation, and improve sleep quality by increasing these “feel-good” chemicals. The gentle pressure also helps calm the autonomic nervous system, shifting it from a fight-or-flight state to a more restful parasympathetic state.

This can be beneficial for individuals with chronic sleep disorders, anxiety symptoms, or trouble falling asleep.

Deep Pressure Stimulation (DPS) and Its Effects

Deep pressure stimulation (DPS) is gentle, firm pressure applied to the body to help calm the nervous system.

This type of stimulation can cause changes in sensory nerve endings, leading to a range of beneficial effects. The effects of DPS include reduced anxiety and stress, improved mood and relaxation, increased oxytocin production, improved sleep quality, and reduced chronic pain and inflammation.

Individuals can experience these benefits by using a weighted blanket, as the gentle pressure provided by the blanket mimics the effects of deep pressure stimulation (DPS).

Weighted Blanket Benefits

Weighted blankets are a form of deep pressure therapy. Because of that, the benefits of using a weighted blanket include evenly distributed weight, restricting your movement during the night, reducing heart rate, and increased serotonin.

What are weighted blankets good for? Well, there are plenty of other reasons why you need a weighted blanket, ranging from scientific reasons to ones that are all about convenience.

1. Help You Reduce Anxiety

Reducing anxiety is by far the best benefit on this list. Weighted blankets can simulate the feeling of being cradled or hugged, which is also known as deep pressure therapy. [2] This can increase the release of serotonin, a calming neurotransmitter that helps manage sleep.

Imagine your mind racing at bedtime, like a busy highway. Deep touch pressure can feel like a gentle hand on your shoulder, slowing down that traffic. It helps your body relax and quiet down, making it easier to fall asleep.

Study and Research: Deep pressure stimulation can help calm adults’ anxiety. Studies have also suggested that children with anxiety, ADHD, and ASD can benefit from using a weighted blanket. [3] A sleep study by the Journal of Sleep Medicine and Disorders suggests that the blanket can help you fall asleep faster. [4]

2. Wake Up Refreshed & Energized

A 15-pound weighted blanket can be a great option for people who struggle to get a good night's sleep. A recent study found that people who used weighted blankets actually tossed and turned less in bed. [5] This means they woke up feeling more rested and refreshed instead of feeling like they'd been wrestling with a restless night of sleep.

3. Can Improve Behavior in Children with ADHD

They are especially helpful as a therapeutic tool for children and adults with ADHD and/or ASD. [6] A study found that weighted blankets are a safe and effective intervention for insomnia in patients with attention deficit hyperactivity disorder, depressive disorder, bipolar disorder, or anxiety disorder.

4. Could Enhance Your Sleep

They can improve the quality by mimicking the feeling of being held, known as deep touch pressure, as discussed earlier. This can lead to an increase in the production of a mood-boosting hormone, serotonin) while reducing cortisol (stress hormone) and increasing melatonin levels, the hormone that can help you sleep.

Related Blog: How Sleeping Cooler Can Help You Fall Asleep Faster

5. Helps Manage Obsessive-Compulsive Disorder

OCD (Obsessive-compulsive disorder) has been linked to low serotonin levels. Weighted blankets can increase the release of serotonin in the body, which can help reduce symptoms of OCD. [7]

6. Supports Individuals with Sensory Processing Disorder

Sensory processing disorder is when the brain has difficulty processing sensory information. This can lead to feeling overwhelmed or having meltdowns, especially in children who cannot explain how they feel. [8] Weighted blankets can help reduce the feeling of being overwhelmed.

Did You Know: In the early 2000s, [9] occupational therapists started studying the effects of weighted vests and blankets on children with sensory processing disorders, cognitive impairments, and autism spectrum disorders.

7. Reduce Nighttime Restlessness

Thanks to its evenly distributed weight, the calming embrace also inhibits movement during the night. Suppose you or your partner constantly tosses and turns while sleeping. In that case, a weighted blanket has the potential to keep you still for more extended periods, which encourages a better night’s sleep.

Reduce nighttime restlessness by choosing a weighted blanket with the right weight based on your body weight and preferences. [10] With a blanket, enjoy the relaxing pressure without constricting your legs.

8. Promotes Melatonin Production

A weighted blanket's gentle, even pressure can help calm the nervous system. This calming effect may reduce stress hormones and increase melatonin production, the hormone that regulates sleep-wake cycles.

By promoting a more relaxed state, weighted blankets can potentially help your body naturally produce more melatonin, making it easier to fall asleep.

9. Help Reduce Symptoms of Restless Leg Syndrome

Restless leg syndrome (RSL) is a sensation deep in the legs that causes rapid and involuntary movement. It makes it harder to fall asleep or stay asleep throughout the night. RSL can also keep you awake, causing many people to feel exhausted in the morning.

Weighted blankets for RLS can help neutralize and counteract those prickling feelings in leg muscles, reducing the probability of interruptions from restless leg syndrome. In a recent study, participants with restless leg syndrome say their symptoms are less while sleeping when something heavy is pressing down on their legs, which a weighted blanket can provide. [11]

10. Can Help Alleviate Menopause Symptoms

Many women experience disruptions during menopause, including the uncomfortable tingling and twitching of their legs. A weighted blanket can help with menopausal symptoms, making getting a good night's sleep a whole lot easier. A weighted blanket has become a successful natural remedy for menopause symptoms.

11. Your Pets Will Love It

This isn’t as important or practical, but those who enjoy snuggling up on the couch with their furry friends will certainly appreciate this benefit. While your pets will enjoy the warmth the blanket will provide, they may also appreciate the stress-reducing aspects.

Some products help pets through thunderstorms and other anxieties that utilize a similar concept.

12. You Can Take It Almost Anywhere With You

While some of the benefits above focus on improving sleep and comfort, a weighted blanket can easily be portable. This means you can use it when you travel. That way, you still have all the benefits of sleeping with a weighted blanket.

That portability translates to home, too. You can easily take it from your room and use it on your couch or enjoy it outside on the porch in your favorite rocking chair.

Transporting it is a breeze, whether it's just a few feet or several miles away, which is a significant advantage. For those who struggle to feel at ease in unfamiliar environments, having a "security blanket" can provide comfort and reassurance.

Blanket Weight Options

Finding the right weighted blanket is like finding the perfect hug – not too tight, not too loose. A good rule of thumb is to choose one that's about 10% of your body weight. If it's too heavy, it can feel a bit suffocating, like you're stuck underneath it.

Getting a good night's sleep becomes more challenging as we age. It's a journey, not a destination! Finding what works for you might take some experimentation. However, with a bit of dedication and perhaps a cozy weighted blanket, you can certainly be on the right path in improving your sleep quality.

Body Weight: 100lbs --> Blanket Weight: 10 pounds

Body Weight: 150lbs --> Blanket Weight: 15 pounds

Body Weight: 200lbs --> Blanket Weight: 20 pounds

For Example, Let's say you weigh 150 lbs; you should purchase a heavy blanket that is 15 lbs. If you weigh 200 lbs, you would want a blanket that is 20 lbs, and so on.

Most blankets' weight range is usually between 12 pounds and 35 pounds. Depending on the need, finding the right weight can be difficult. Often, a heavier blanket may be a good option.

Final Thoughts

Weighted blankets are more than just a trendy sleep accessory. They offer a natural and drug-free way to improve your sleep quality, reduce stress, and even help manage certain conditions.

Think of it this way: just like a warm hug from a loved one can make you feel safe and secure, a weighted blanket provides that same comforting pressure, helping you relax and unwind. If you struggle with sleep, anxiety, autism, ADHD, Alzheimer’s, or PTSD and haven’t tried a weighted blanket yet, it’s recommended to give one a try.

Whether you use it used as a cooling weighted blanket, a warming blanket, or a security blanket, many people use these stress-reducing blankets. Keep in mind that the amount of weight comes down to personal preference.