Weighted Blankets For A Better Nights Rest

How Do Weighted Blankets Work?

Weighted blankets provide a sensation known as ‘grounding’ that applies moderate pressure to the sleeper’s body and pushes them further into their sleep surface. Grounding also triggers the release of hormones that calm the nerves and lead to a good night’s sleep.

The blanket’s weight is key for preserving sleep quality and getting an adequate amount of rest each night. Weighted blankets should be tailored to the individual user. Most adults reach optimal comfort levels using a blanket that weighs roughly 5% to 10% of their own body weight. Children may also use weighted blankets; for most kids, a blanket weighing 10% of their body weight will yield the best results.

Weighted blankets carry health and safety risks for children under eight years of age; kids in this age group should avoid using a weighted blanket unless it has been prescribed by a physician or licensed therapist.

Additionally, people with the following conditions should speak with their doctor before using a weighted blanket:

• Women going through menopause and experiencing hot flashes, or other issues that cause problems with temperature regulation, since weighted blankets can be somewhat warm.
• Issues with the respiratory and/or circulatory systems; weighted blankets — especially models that are relatively heavy — can cause complications for individuals who have a hard time breathing and/or circulating blood.
• Claustrophobia or other fears associated with being trapped or stuck, as the excess weight may trigger phobic episodes.

However, weighted blankets offer several benefits for sleepers, as well. We’ll discuss some of these advantages in the next section.

Weighted Blanket Benefits

Weighted blankets help people sleep better in the following ways:

• Reduces cortisol levels: Grounding reduces the production of cortisol, a steroid hormone triggered by stressful situations. While cortisol is not necessarily bad, night-time cortisol production can counteract the production of melatonin, which can in turn have a negative effect on sleep quality.
• Helps produce more melatonin: Natural light triggers melatonin, causing us to feel more tired at night and more wakeful the next morning. People with insomnia tend to produce less melatonin, leading to problems with sleep onset and/or sleep maintenance. As a result, those who use weighted blankets for insomnia and other disorders linked to low melatonin production often experience notable sleep improvements.
• Triggers happiness hormones: Grounding triggers the release of serotonin, dopamine, and other ‘happiness hormones’ that calm the nervous system and make people feel more relaxed. Weighted blankets also promote the production of oxytocin, a hormone released during hugging.

In addition to benefits for sleepers, weighted blankets can also alleviate stress and anxiety for many.  Dentists often provide weighted blankets to patients in order to alleviate their stress before exams. Physicians have also noted that adults and children with certain disorders and medical conditions may benefit from using a weighted blanket for anxiety. These include:

• Autism spectrum disorder (ASD): A weighted blanket for autism can be effective for several reasons, particularly among children with ASD. Individuals with ASD often have below-average serotonin and melatonin levels, which can lead to sleep difficulties. Additionally, children with ASD tend to experience anxiety, especially at night.
• Attention-deficit/hyperactivity disorder (ADHD): Poor academic performance is a common issue among children with ADHD, and this problem may be compounded by lack of restful sleep. When used correctly, a weighted blanket for ADHD can not only improve the child’s sleep but also sharpen their focusing abilities in the classroom and boost their grades.
• Post-traumatic stress disorder (PTSD): Like ASD, PTSD is a condition that can reduce serotonin production levels. By boosting these serotonin levels and alleviating stress – a common symptom of PTSD – weighted blankets can help people with PTSD improve their overall sleep quality.

This list is not exhaustive. Medical studies have also noted sleep improvements from using a weighted blanket among people with depression, anxiety disorder, obsessive compulsive disorder, Alzheimer’s disease, and restless legs syndrome.

Links:
https://www.nbcnews.com/better/health/i-tried-using-weighted-blanket-stress-less-here-s-what-ncna872846
https://www.mosaicweightedblankets.com/