What is a weighted blanket?
A weighted blanket is a type of blanket that is designed to be heavier than a typical blanket. These blankets are filled with materials such as plastic pellets, glass beads, or other weighted materials that are sewn into pockets throughout the blanket to distribute the weight evenly.
The weight of a weighted blanket typically ranges from 5 to 30 pounds, and the recommended weight varies depending on the user's body weight. The idea behind a weighted blanket is that the pressure from the weight can create a calming effect, similar to the feeling of a hug or being swaddled.
Weighted blankets have become popular as a way to help promote relaxation and reduce anxiety and stress. Some people find them helpful for getting a better night's sleep, as the pressure can provide a sense of comfort and security. They are also sometimes used as a therapeutic tool for individuals with sensory processing disorders, anxiety, or insomnia.
Choosing the right weighted blanket
When choosing a weighted blanket, there are several factors to consider to ensure you get the right one for your needs. Here are some things to keep in mind:
- Weight: The weight of the blanket should be appropriate for your body weight. As a general rule, a weighted blanket should be about 10% of your body weight. For example, if you weigh 150 pounds, a 15-pound blanket would be a good option.
- Size: Consider the size of the blanket in relation to your body. A weighted blanket that is too small may not provide the desired pressure, while one that is too large can be difficult to manage and store.
- Material: The material of the blanket should be comfortable and durable. Look for materials that are soft, breathable, and hypoallergenic. Common materials used for weighted blankets include cotton, fleece, and minky.
- Fill Material: The fill material is what provides the weight in the blanket. Common fill materials include plastic pellets, glass beads, and sand. Consider the pros and cons of each option, including noise level, durability, and washability.
- Design: Weighted blankets come in a variety of designs, from simple solid colors to patterns and prints. Consider your personal style and preferences when choosing a design.
- Brand and Price: Finally, consider the brand and price of the blanket. Look for reputable brands with good reviews and a track record of quality. Prices can vary widely, so consider your budget and what you are willing to spend.
By considering these factors, you can choose a weighted blanket that meets your needs and preferences, and provides the desired calming and relaxing effect.
How to use a weighted blanket step by step
Here are the steps to use a weighted blanket:
- Choose the right weight and size of the blanket: As mentioned before, the weight of the blanket should be about 10% of your body weight. Choose a size that covers your body from neck to toes.
- Place the weighted blanket on your bed: Spread the blanket evenly over your bed, with the weighted side facing down.
- Get into bed: Get into bed and lie down on your back or your preferred sleeping position.
- Adjust the blanket: Make sure the blanket is evenly distributed over your body, covering you from neck to toes. If the blanket feels too heavy, you can adjust it by folding it in half or using it partially.
- Get used to the weight: It may take a few nights to get used to the weight of the blanket. Start by using the blanket for 30 minutes to an hour each night, gradually increasing the time as you become more comfortable with the weight.
- Use the blanket during sleep: Once you are comfortable with the weight, use the blanket every night during sleep.
- Care for the blanket: Follow the care instructions provided with the blanket. Most weighted blankets can be machine washed and dried, but be sure to check the instructions first.
It's important to note that not everyone may find a weighted blanket comfortable or beneficial for their sleep. If you experience discomfort or have trouble sleeping with the blanket, discontinue use and consider other sleep solutions.
Can weighted blankets be used all night?
Yes, weighted blankets can be used all night. In fact, many people use them for the entire night to help promote a better night's sleep. The pressure from the weight of the blanket can help reduce anxiety and stress, and provide a sense of comfort and security that can promote relaxation.
However, it's important to make sure that the weight of the blanket is appropriate for your body weight, as using a blanket that is too heavy for an extended period can lead to discomfort or muscle strain. Additionally, if you experience any discomfort or difficulty breathing while using the blanket, discontinue use and consult a medical professional.
It's also worth noting that some people may find it difficult to adjust to the weight of the blanket at first, and may prefer to use it for shorter periods of time until they become more comfortable with the pressure. Ultimately, the best way to use a weighted blanket is to listen to your body and adjust use as needed to ensure your comfort and safety.
Does it take long to get used to a weighted blanket?
The amount of time it takes to get used to a weighted blanket can vary from person to person. Some people may feel comfortable with the weight immediately, while others may take a few days or even weeks to adjust to the pressure.
One reason for this is that the weight of the blanket can create a sensation of pressure, which can be similar to the feeling of a hug or being swaddled. Some people may find this pressure comforting and relaxing, while others may need time to get used to the sensation.
If you are new to using a weighted blanket, it's a good idea to start with short periods of use, such as 30 minutes to an hour, and gradually increase the time as you become more comfortable with the weight. This can help your body adjust to the pressure more gradually, and help you avoid any discomfort or muscle strain.
It's also worth noting that not everyone may find a weighted blanket comfortable or beneficial for their sleep. If you experience discomfort or have trouble sleeping with the blanket, discontinue use and consider other sleep solutions.
Why use weighted blankets?
Weighted blankets have gained popularity in recent years as a tool to promote better sleep and reduce stress and anxiety. Here are some of the potential benefits of using a weighted blanket:
- Helps reduce anxiety and stress: The pressure from the weight of the blanket can create a calming and relaxing sensation, which may help reduce anxiety and stress levels.
- Improves sleep quality: Many people report that using a weighted blanket helps them fall asleep more easily and stay asleep for longer periods, leading to better overall sleep quality.
- Provides a sense of comfort and security: The pressure and warmth from the weighted blanket can create a feeling of being hugged or swaddled, which can provide a sense of comfort and security.
- May help reduce symptoms of certain conditions: Weighted blankets have been found to be particularly helpful for individuals with conditions such as ADHD, autism, and sensory processing disorder, by helping to regulate sensory input and promote a sense of calm.
- May improve mood: The deep pressure from the weighted blanket can help release serotonin, a hormone that regulates mood and promotes feelings of well-being.
It's important to note that not everyone may find a weighted blanket comfortable or beneficial for their sleep. If you experience discomfort or have trouble sleeping with the blanket, discontinue use and consider other sleep solutions. Additionally, individuals with certain medical conditions such as respiratory problems or circulation issues should consult with a medical professional before using a weighted blanket.
The weighted blankets recommendations
While the effectiveness of using a weighted blanket can vary from person to person, there is evidence to suggest that it can be beneficial for de-stressing, power naps, better sleep, improving focus, and calming your senses. Here are some studies and findings that support these claims:
- For de-stressing: A study published in the Journal of Medical and Biological Engineering found that participants who used a weighted blanket experienced lower levels of anxiety and stress compared to those who did not use the blanket. The pressure from the blanket is believed to promote a sense of calm and relaxation, which can help reduce stress and anxiety.
- For power naps: A small study published in Occupational Therapy in Mental Health found that participants who used a weighted blanket during a 30-minute nap reported feeling more rested and alert after waking up compared to those who did not use the blanket. The participants also reported feeling more comfortable and less anxious with the blanket.
- For a better night's sleep: A study published in the Journal of Sleep Medicine and Disorders found that participants who used a weighted blanket experienced a significant reduction in their level of anxiety and an improvement in sleep quality. The participants reported feeling more comfortable and secure with the blanket, leading to longer and deeper periods of sleep.
- To improve focus: A study published in the Journal of Occupational Therapy in Mental Health found that children with ADHD who used a weighted blanket during seated activities showed improvements in their ability to stay on task and maintain focus.
- To calm your senses: Weighted blankets have been used in therapy for individuals with sensory processing disorders, such as autism and anxiety. The deep pressure from the blanket is believed to provide a sense of security and calm, and help regulate sensory input for those who may have difficulty processing sensory information.
While these studies suggest that using a weighted blanket can have a positive effect on de-stressing, power naps, sleep quality, focus, and calming your senses, it's important to note that individual results may vary. It's always a good idea to consult with a medical professional before using a weighted blanket, particularly if you have any underlying medical conditions or concerns.
What health conditions can benefit from a weighted blanket?
Weighted blankets have been found to be particularly helpful for individuals with certain health conditions, including:
- Anxiety: The deep pressure from the weighted blanket can create a calming and relaxing sensation, which can help reduce anxiety and stress levels.
- Insomnia: Many people report that using a weighted blanket helps them fall asleep more easily and stay asleep for longer periods, leading to better overall sleep quality.
- ADHD: A study published in the Journal of Occupational Therapy in Mental Health found that children with ADHD who used a weighted blanket during seated activities showed improvements in their ability to stay on task and maintain focus.
- Autism: Weighted blankets have been used in therapy for individuals with autism, as the deep pressure can provide a sense of security and calm and help regulate sensory input for those who may have difficulty processing sensory information.
- Chronic pain: The pressure from the weighted blanket can help reduce pain and discomfort in individuals with chronic pain conditions, such as fibromyalgia.
- Restless Leg Syndrome: Weighted blankets can help reduce the sensations of restless leg syndrome and promote a sense of calm and relaxation, which can lead to better sleep quality.
It's important to note that while weighted blankets may be helpful for these conditions, they are not intended to replace medical treatment or therapy. Individuals with certain medical conditions such as respiratory problems or circulation issues should consult with a medical professional before using a weighted blanket.
Weighted blankets are a unique and effective tool for promoting better sleep, reducing stress and anxiety, and helping individuals with certain health conditions. While individual results may vary, many people report that using a weighted blanket helps them fall asleep more easily and stay asleep for longer periods, leading to better overall sleep quality. Additionally, the deep pressure from the weighted blanket can provide a sense of comfort and security, which can help reduce anxiety and promote feelings of well-being. By choosing the right weighted blanket and using it effectively, you can experience the potential benefits of this innovative sleep and relaxation aid.