Weighted Blankets: Benefits and Insights

Understanding Weighted Blankets

In recent years, weighted blankets have gained significant traction among adults as solutions for bedtime anxiety. Although initially designed for infants who are swaddled or toddlers who use security blankets, these comforting wraps now provide relaxation for grown-ups, too.

What is a Weighted Blanket?

A weighted blanket, often called a “gravity blanket,” serves as a substitute for a traditional comforter. Typically constructed with six-by-six-inch square compartments filled with glass or plastic pellets, these blankets can weigh between four to over 25 pounds. The optimal weight is usually around 10 percent of your body weight, which allows for a gentle, calming pressure that resembles a warm hug, according to sleep science experts.

Benefits of Weighted Blankets

Using a weighted blanket can help alleviate anxiety and improve sleep quality. The deep pressure stimulation it offers is believed to stimulate the release of serotonin, a feel-good hormone, which leads to the production of melatonin—the hormone that helps regulate sleep.

Research indicates that weighted blankets may provide a sense of security and comfort similar to being swaddled in infancy. One study involving adults suffering from chronic insomnia revealed that those who used 30-pound weighted blankets reported better sleep and reduced anxiety after just two weeks.

How to Select a Weighted Blanket

When choosing a weighted blanket, aim for one that weighs approximately 10 percent of your body weight. Most experts recommend looking for materials such as micro glass beads for a smoother feel or plastic poly pellets for a bumpier texture. Ensure that the weight is evenly distributed throughout the blanket to prevent discomfort.

While weighted blankets can be pricey, between $100 and $250, investing in high-quality materials and constructions can optimize your experience. Balancing breathability with weight functionality is essential to maintain comfort during sleep.

Safety Considerations for Kids

Weight blankets provide sensory input that can soothe individuals experiencing anxiety or sensory processing issues. However, safety is critical, especially for children; there is a risk of suffocation if a blanket is too heavy or placed improperly. Experts suggest avoiding the use of weighted blankets for children under the age of two and limiting the weight to less than 10 percent of their body weight.

DIY Weighted Blankets

Creating a weighted blanket at home is achievable but requires some sewing skills. You can find materials online and numerous tutorials available. Using plaid fabric can simplify the sewing process, helping to create even pockets for a consistent weight. Though making a blanket might save you some money, it can be time-consuming if you're not already adept at sewing.

Conclusion

While more studies are needed to establish the effectiveness of weighted blankets formally, anecdotal evidence suggests that many people experience reduced anxiety and improved sleep quality when using them. If they help you feel better, using a weighted blanket could be a beneficial addition to your sleep routine, with minimal risks involved.

For those dealing with sleep issues, consulting with a healthcare professional can provide personalized advice about integrating weighted blankets into your sleep regimen.