Weighted blankets guide

Blankets are typically flat and single-layer coverings made from various materials like cotton, wool, fleece, or synthetic fibers. They are designed to provide warmth and comfort while sleeping or relaxing. Blankets come in various sizes, colors, and patterns, and they are often used as a top layer on the bed or as throws for added warmth while sitting on a couch or chair. Weighted blankets are the same but with one major distinction.

Weighted blankets, on the other hand, are a specific type of blanket that contains added weight to provide a deep touch pressure sensation. The weight in weighted blankets comes from small, evenly distributed beads, pellets, or discs sewn into pockets throughout the blanket. The weight is intended to create gentle pressure on the body, which can have a calming and soothing effect, similar to a hug. This sensation is believed to help promote relaxation and reduce anxiety and stress.

The process of making a weighted blanket involves the following steps:

  1. Fabric Selection: Choose a suitable fabric for the blanket, such as cotton, minky, or fleece. The fabric should be soft and durable to withstand the weight and frequent use.
  2. Sewing Pockets: Sew individual pockets or squares throughout the blanket, leaving openings to insert the weighted filling.
  3. Weighted Filling: Fill each pocket with weighted materials, such as glass beads, plastic pellets, or steel discs. The weight can vary depending on the desired pressure, typically ranging from 5 to 25 pounds (2.3 to 11.3 kilograms).
  4. Even Distribution: Ensure the weighted filling is evenly distributed across the blanket to maintain balanced pressure.
  5. Finishing Touches: Close the openings of the pockets securely to prevent the weighted filling from shifting during use.

It’s important to note that the weight of a weighted blanket should generally be around 10% of the individual’s body weight for optimal effectiveness and safety. Weighted blankets are often used as a non-medical, complementary therapy to promote relaxation and sleep quality, especially for individuals with anxiety, insomnia, or sensory processing disorders.

Who should not use a weighted blanket?

The very same qualities that make them beneficial for the health of already healthy adults could be a hindrance for certain individuals.

It is better to consult with a healthcare professional before using a weighted blanket, especially for children, the elderly, or individuals with certain medical conditions. Conditions that are linked with restricted blood flow or high/low blood pressure should be particularly wary.

Scientific rationale for weighted blankets

Weighted blankets have gained popularity as a potential tool to improve sleep and reduce anxiety, and some studies have explored their effects on sleep quality. While research in this area is still relatively limited, several studies have provided insights into the potential benefits of using weighted blankets.

  1. A 2014 study published in the Journal of Sleep Medicine & Disorders investigated the effects of a 30-pound weighted blanket on adults with insomnia. The study found that participants using the weighted blanket reported significant improvements in sleep quality, including reduced restlessness and increased sleep time.
  2. Another study published in the Journal of Occupational Therapy in Mental Health in 2015 examined the use of weighted blankets in children with autism spectrum disorder. The results showed that the use of a weighted blanket during bedtime improved sleep duration and reduced the time it took for the children to fall asleep.

The scientific rationale behind the potential sleep benefits of weighted blankets is rooted in the concept of Deep Touch Pressure (DTP) or Deep Pressure Stimulation (DPS). DTP is a therapeutic technique that involves applying gentle, distributed pressure to the body. This pressure is believed to stimulate the release of neurotransmitters like serotonin and dopamine, which are associated with feelings of relaxation and well-being.

The theory is that the pressure from the weighted blanket may promote the production of these calming neurotransmitters, leading to reduced anxiety and improved sleep quality. The deep pressure sensation provided by the blanket is thought to mimic the sensation of being hugged or swaddled, which can be comforting and soothing.

It’s important to note that while some studies have shown positive effects, more research is needed to fully understand the mechanisms and potential benefits of weighted blankets on sleep. Additionally, individual responses to weighted blankets may vary, and they may not be suitable for everyone, especially those with certain medical conditions or sensory sensitivities.