How Do Weighted Blankets Work?

Ever wonder why slipping under a weighted blanket feels instantly calming? These cozy, heavy blankets have surged in popularity for good reason. Below, we’ll break down the science behind the soothing power of weighted blankets and what makes them so comforting.

What Is a Weighted Blanket?

A weighted blanket is a blanket that contains glass beads, plastic pellets, ball bearings, or other materials that add to the blanket’s overall weight. While weight options vary, most weighted blankets range from 15 to 25 pounds. In some cases, travel and child sizes of under 10 pounds are also available.

How Do Weighted Blankets Work?

Weighted blankets work through a technique called deep pressure stimulation, which involves applying gentle, evenly distributed pressure across the body. This sensation is similar to a firm hug, a comforting hand on your shoulder, or the feeling of being swaddled, and it can have powerful effects on the nervous system.

When you use a weighted blanket, that steady pressure helps activate the parasympathetic nervous system, your body’s natural “rest and digest” mode. This can ease feelings of stress and anxiety by slowing the heart rate, lowering blood pressure, and calming the mind. At the same time, the brain may increase production of serotonin and melatonin, chemicals that support mood regulation and healthy sleep, while decreasing levels of cortisol, the stress hormone.

This combination of physical comfort and neurological response is what makes weighted blankets so effective for promoting relaxation, reducing anxiety, and improving sleep quality. While they’re not a cure-all, they can be a helpful tool, especially for people who experience sleep disorders like insomnia or have sensory sensitivities.

What Are the Benefits of Using a Weighted Blanket?

Weighted blankets offer a range of benefits, thanks to deep pressure stimulation. This gentle, even pressure can help lower stress hormones, slow your heart rate, and signal to your body that it’s time to rest. Many people find that weighted blankets:

• Promote relaxation and comfort, helping you feel grounded, secure, and ready for sleep
• Ease stress and anxiety by encouraging the release of serotonin and reducing cortisol
• Support better sleep by boosting melatonin and reducing nighttime restlessness
• Calm the nervous system, shifting the body out of fight-or-flight mode and into a restful state

While more research is still needed, early studies suggest that weighted blankets may help ease symptoms of certain conditions. These include:

• Anxiety and depression Trusted Source Frontiers in Psychiatry View Source
• Autism spectrum disorder Trusted Source Scandinavian Journal of Occupational Therapy View Source
• Attention deficit/hyperactivity disorder (ADHD) Trusted Source Occupational Therapy International View Source
• Insomnia Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source
• Chronic pain Trusted Source The Journal of Pain View Source
• Restless leg syndrome Trusted Source Cureus Journal of Medical Science View Source

It’s important to note, though, that they’re not a cure and should be seen as a supportive tool rather than a standalone treatment.

Are Weighted Blankets Safe?

For most people, weighted blankets are safe to use and can be a helpful addition to a calming bedtime routine. However, it’s important to choose the right weight and use the blanket correctly to avoid discomfort or potential risks.

Experts generally recommend selecting a blanket that’s about 10% of your body weight, which provides soothing pressure without feeling too heavy or restrictive. If the blanket feels hard to move under or causes overheating, it may be too heavy for your needs.

Who Shouldn’t Use a Weighted Blanket?

Those with underlying medical conditions, such as respiratory or circulatory issues, should consult with their doctor before use. In particular, the pressure of a weighted blanket may be problematic for those with:

• Sleep apnea
• Asthma
• Low blood pressure
• Type 2 diabetes
• Claustrophobia
• Mobility issues

Can Kids Use a Weighted Blanket?

Weighted blankets can be safe for children, but it’s important to proceed with care. In general, they’re considered appropriate for kids over age 3 who weigh at least 50 pounds, but you should always consult your child’s pediatrician before introducing one.

Just like with adults, a child’s weighted blanket should weigh about 10% of their body weight. The blanket should never be so heavy that the child can’t remove it on their own, as this poses a safety risk during sleep.

Many brands offer weighted blankets designed for kids, but even if a product is labeled as child-safe, your family doctor can help you determine whether it’s a good fit for your child’s age, size, and needs.

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