Weighted Blankets: How They Work and Who They Help

The Science Behind Weighted Blankets: Benefits and Insights

Weighted blankets have gained popularity as a cozy solution for better sleep and relaxation. But what do we actually know about their benefits? Here’s a breakdown of what science says and practical advice on using them.

What Are Weighted Blankets?

Weighted blankets are heavier-than-usual blankets filled with materials like glass beads, pellets, or cotton. They provide gentle, evenly distributed pressure that many users describe as feeling like a comforting hug.

Although the exact mechanisms aren’t fully understood, experts believe that the firm, steady weight helps calm the brain’s fight-or-flight response.

Dr. Neal Walia, a sleep medicine specialist at UCLA Health, explains:

“The evenly distributed weight tells your body, ‘Hey, you’re in a calm environment.’”

The pressure might also trigger the release of oxytocin, the “love hormone,” associated with bonding, relaxation, and reduced anxiety.

How to Choose and Use a Weighted Blanket

To maximize comfort and safety, here are some guidelines:

• Pick the right weight: Experts recommend selecting a blanket that’s about 10% of your body weight. For example, if you weigh 150 pounds, go for a 15-pound blanket.
• Avoid for certain groups: Weighted blankets are not suitable for babies, toddlers, or individuals with respiratory issues or sleep apnea. Always consult a doctor if you’re unsure.
• Seasonal use: Some people find the blankets too hot in warmer months.

Cost Consideration: Quality weighted blankets can range from $50 to over $300, depending on size, weight, and material.

Everyday Uses of Weighted Blankets

Many people use weighted blankets beyond bedtime for relaxation:

• Rhonda James, a banker in South Carolina, unwinds with hers while watching TV or enjoying a glass of wine.
• Lucy Taylor, a freelance writer from Wales, finds it helps calm her anxiety and fall asleep during winter months.

“If my body’s relaxed, my mind follows suit,” she shared.

Can Weighted Blankets Improve Sleep?

The research is still emerging, with studies showing mixed results:

1. For Insomnia: A study involving 120 people found that weighted blankets improved sleep quality compared to lighter blankets.
2. For Autism: Research on 67 children with autism showed no significant sleep improvement, but both the children and their parents preferred weighted blankets over regular ones.
3. For Chronic Pain: Among 94 adults with chronic pain, heavier blankets reduced pain more effectively than lighter ones, though they didn’t significantly enhance sleep.

While evidence is inconclusive, many experts, like Dr. Daniel Barone of Weill Cornell Medicine, encourage trying a weighted blanket as a supplemental approach.

“If it doesn’t hurt and it may help, it’s worth a shot,” he says.

The Bottom Line

Though science hasn’t definitively proven their benefits, weighted blankets may provide comfort, reduce anxiety, and potentially improve sleep for some people. Whether you’re looking to soothe a restless mind or simply enjoy a cozy winter evening, they might be worth the investment.

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