The study that number came from actually had nothing to do with weighted blankets but was an article by the American Academy of Pediatrics in the Pediatrics magazine referencing a research paper on injuries from using school backpacks … it had nothing to do with weighted blankets. A lack of serotonin can lead to depression and anxiety, and disrupt circadian rhythms. Any Potential Dangers of Weighted Blankets? Weighted blankets work in a similar way to an OT technique called deep touch pressure therapy. Other weighted blankets use a regular sheet-style cover that looks very boring or are made of synthetic fabrics that can be scratchy, are uncomfortable, and can lead to overheating. The short answer is, just like you would any other blanket! The evenly distributed weight added to a blanket exerts what’s known as “deep pressure stimulation.” That’s the gentle, firm pressure that can also come from massage and other types of physical contact. The light pressure is known to calm the nervous system, trigger the release of natural chemicals like serotonin, and reduce stress. Check out my recent TED Talk! depending on preference. Those effects can all be counterproductive to sleep. The vast majority of weighted blankets (including all those that I tested) use tiny glass beads which feel a little bit like grains of sand, maybe a little bigger than that. During the use of the weighted blanket, observe how they react to it. I don’t have any issues with it being too warm. For an 180-pound adult, you’d need a 20-pound blanket. A weighted blanket, also sometimes called a gravity blanket, is designed to provide a comforting pressure for the user. In it, I address topics such as: (That’s why we determined 12 pounds of blanket weight to be optimal for anxiety relief, relaxation, and sleep.). What’s the New Phenomenon Called “COVID Vaccine Arm”? A 2015 study examined the effects of deep pressure stimulation from weighted blankets and found a 33 percent reduction in stress, as measured by a test of physiological signs of arousal. Weighted blankets have grown in popularity in recent years as a form of therapy. One of the primary uses of a weighted blanket is for the treatment of anxiety. One particular study found that using a weighted blanket reduced anxiety in around 33% participants 12 In our research, we determined that 12 pounds of evenly distributed weight was the ideal weight for sleep and relaxation—without excessive pressure or the generation of too much heat (which can interfere with sleep). So, do weighted blankets work? Would be MUCH more helpful to have weight described as weight per square foot, for example. Get the help you need from a therapist near you–a FREE service from Psychology Today. The ideal size is what’s closest to 10 percent of your body weight. Other guidelines include: 18 Adults can use medium-large weighted blankets ranging from 12 to 30 pounds. Weighted Blanket. And now, it has become more readily available, outside of a clinical setting, to anyone who needs help with improving their sleep or treating certain sensory issues that they may have. When using a weighted blanket, it can be helpful to include cozy sheets to complete the perfect, dreamy sleep set. Sleepers can [...], This article is for general information purposes only and is not intended as medical or other professional advice.Visit the [...], December 18, 2020 | Casper Editorial Team. At the same time, deep pressure stimulation increases the activity of the parasympathetic nervous system, which is sometimes called the “rest and digest” system. Dimensions: 48” x 72” (15 lbs) Weight Options: 5 lbs, 7 lbs, 10 lbs, 12 lbs, 15 … When testing it out, think about the Goldilocks principle. “So if a person weighs 150 pounds, the blanket should weigh 15 pounds.” Long used as a sleep aid and anxiety reducer for people with conditions including ASD, ADHD, and sensory processing disorders, weighted blankets have definitely caught the interest of the general public. It is twin sized & 15/lbs.. Because of the amazing benefits, weighted blankets are a popular alternative therapy solution for people with anxiety, insomnia, restless leg syndrome, ADHD, or autism. Have you ever considered using a weighted blanket for sleep? Aim for one that’s 10 percent of your body weight or read the manufacturer’s guidelines. It is very cozy & it doesn’t snore. Think about what your goals are for sleep, then consider these general tips to use a weighted blanket in your nighttime routine. You’re Not Using the Correct Weighted Blanket for Your Body. These hormonal changes can also be beneficial for sleep. Choose The 'Right' Fabric. Sleeping with a weighted blanket can offer benefits no matter how you like to sleep. Among the participants, 63 percent reported feeling a decrease in anxiety, and 78 percent said they found using a weighted blanket a preferable way to increase their level of calm. This hormone is one of several that are involved in regulating our sleep-wake cycles. You may find yourself more inclined to sleep with less clothing with a weighted blanket—go for it! Michael J. Breus, Ph.D., is a clinical psychologist and a diplomate of the American Board of Sleep Medicine. It was so much fun to do. What Is to Blame for Your Sleep Issues? Figuring Out If a Weighted Blanket Is Right for You Try a weighted blanket if you have an anxiety … Weighted blankets apply light, even pressure over the entire body. One such study had participants use a 30-pound weighted blanket… 15 lb. If you feel like you can’t move under your blanket, look for one that is lighter. Think of it like an aid to help you fall (and stay) asleep, achieving a better night’s rest. The amount of time you use your weighted blanket is up to you. The first step in buying a weighted blanket is determining the right weight for you. How to use a weighted blanket The short answer is, just like you would any other blanket! I’ve had several patients ask me about how they work, and it seems like the time to bring that conversation here. If you’re not sure how to use a weighted blanket, the tips below will guide you to make the most of its calming benefits. Weight: For optimal comfort, your blanket should be the correct size for your body weight. If you’re a cozy blanket person, the benefits of a weighted blanket are tenfold. It can occur for all kinds of reasons, from environmental and circumstantial stressors to physical and psychological conditions. The best way to use it depends on your healthcare provider’s recommendation as well as your personal preference. For children or older adults the formula is … I am a fairly decent sleeper. They can mimic the feeling of a hug — causing a surge of feel-good hormones like oxytocin and serotonin. Serotonin is what’s known as a “precursor” to melatonin, a key hormone that promotes our nightly rest. So for an 80-pound child, the blanket should be 10 pounds. According to Schneeberg, it all starts with determining the correct weight. Anxiety can intrude on sleep at any age; kids have this sleep issue, as do many adults. Different blankets come at different weights, ranging from 4 or 5 pounds to 25 or 30 pounds. "A 'grounded feeling' due to the use of weighted blankets may be attributed to the psychoanalytic 'holding environment' theory, which states that touch is … We love a weighted blanket for soothing anxiety, and as a comforter to sleep with, but these days, a number of people are using weighted throw blankets to … It can help you fall asleep more quickly and sleep better over the course of the night. The most common fabrics used in the manufacture of weighted blankets … Weighted blankets have an interior lining that’s filled with evenly distributed weight. Weighted blankets are also called “anxiety blankets” because of the calming effects they … How to Know if Weighted Blankets Really Work (and if research supports the use of weighted blankets) This little [FREE] e-book is a quick and comprehensive guide I put together just for you. The changes to nervous system activity that come from deep pressure stimulation are accompanied by a cascade of changes to hormones, which also contribute to lower anxiety and generate feelings of calm. The weighted blanket is SO soothing. A general guideline when deciding on your blanket’s weight factor is to multiply your body weight by 10% and add 1-2 lbs. A weighted blanket is a heavy blanket that is meant to have a calming effect on the body when you go to sleep. Think about how comforting and relaxing it feels to be embraced in a good, long hug from someone you love. I’m a proponent of sleeping in the nude. What’s it like to sleep under a weighted blanket? Go ahead and shed some layers, and let the blanket do the work of keeping you warm and swaddled. Weighted Blanket Benefits: A weighted blanket, or gravity blanket, is one of the tools that psychiatry and therapy clinics use for their patients. Research also shows that deep pressure stimulation increases the hormone serotonin, a “feel-good” hormone that helps keep you in a more relaxed state, day and night. The last point is this, and it’s an important one: Don't slack off on the rest of your sleep hygiene. The gentle pressure of a weighted blanket helps relax and calm the body, allowing you to slip into the perfect slumber. Anxiety is a major problem for sleep. Some people may need consistent use over time to develop healthier sleep patterns. Weighted blankets are not a one-size-fits-all purchase; it’s important to find the best option for your body. Serotonin helps to stabilize mood and regulate energy levels and also contributes to regulating sleep-wake cycles. ADHD – while research is limited, some studies have found that weighted blankets, in particular weighted ball blankets, could help with ADHD-related sleep issues 1 1; Anxiety – is one of the main areas weighted blankets are used for. Interrupting Is More Harmful Than You Think, How to Start a Relationship? As a general rule, a weighted blanket should be 10% of an adult person’s body weight, according to most manufacturers’ websites. As you test it out, decide based on your preferences and what you find is most comfortable. For long-term benefits, it depends on how often you use it. Anxiety. Some sleep consultants recommend using it for 20 to 30 minutes at a time, while others sleep with it overnight. It covers to the [current] science behind weighted blankets, complete with citations, and is written for the lay-person. A lot of my patients want to know. It can be used while sleeping or while awake when seated. While there are very few risks, below are a few groups and exceptions to consider. Thin Design The compact nature of the micro glass beads and smart cover design allowed us to create the thinnest weighted blanket out there. Throw? For a 30- to 70-pound child, a small weighted blanket should weigh from 5 to 8 pounds. It does put me into a deeper sleep. Eliciting those effects is what weighted blankets can do. “It should weigh about 10 percent of your body weight,” she says. The pellets or glass beads can fall out and become a choking hazard. Arrange your blanket first on bed because it’s difficult to handle while sitting in bed. An evening drop in cortisol is part of the body’s natural progression toward sleep—but feelings of stress, anxiety, and being wound up can interfere with that natural nightly drop. The weighted blanket uses deep pressure stimulation (DPS) to hug your body and help you relax. He is the author of Beauty Sleep. To find the perfect fit, consider these factors when shopping for a weighted blanket. When selecting a weighted blanket, you want one that’s heavy enough to exert the pressure you need, but not so heavy that it excessively restricts your movement, feels uncomfortable, or causes you to overheat in bed. Interested in learning more about how hormones and their timing affect sleep, and the best times to do everything from snooze to eat to have sex? But it can’t do all the work of a good night’s rest. Dreams have been described as dress rehearsals for real life, opportunities to gratify wishes, and a form of nocturnal therapy. Past research … No one wants to feel overheated or trapped by a blanket in their sleep. The pockets stop the glass or plastic weights from gathering in one area and distribute the weight evenly across the blanket. Choose a weighted blanket that promises a better night of sleep all year round. You still need to pay attention to the basics, which are key for healthy sleep: Let me know what you think of the weighted blanket, and how it works to help you sleep better. Touch and gently applied pressure have powerful psychological and physical effects. Weighted blankets can be a great tool for people struggling with anxiety, depression, insomnia, and … Hi, Nice article…one comment..the idea of 10% of body weight as you pointed out, is not entirely correct. Many people describe the feeling of a weighted blanket as like being held in a gentle hug. 10 Natural Sleep Aids For Your Restless Night, 7 Natural Supplements That Can Help With Sleep and Menopause, 10 Reasons You Can't Get a Good Night's Sleep, Sticking to a consistent sleep schedule, with regular bedtimes and wake times, Avoiding too much light exposure at night, Not eating too heavily at night and close to bedtime, Managing stress and supporting mood with relaxation practices, including. *This article is for general information purposes only and is not intended as medical or other professional advice. To find the perfect fit, consider these factors when shopping for a weighted blanket. Many people describe the feeling of a weighted blanket as like being held in a gentle hug. Oxytocin levels go up during sleep, typically peaking during longer periods of REM deep into a night of sleep. A lot of my patients want to know. Weighted Blanket Keeping serotonin levels healthy is one way to encourage healthy, restful sleep routines. Should You Be Sleeping with a Weighted Blanket? It Boils Down to 6 Steps, Psychology Today © 2021 Sussex Publishers, LLC, Threats to Manhood Trigger Aggression in Some (Not All) Men, Why Some Pet Owners are Having Issues During the Pandemic, Machine Learning Algorithm Classifies Schizophrenia With High Accuracy. King? Research shows that deep pressure stimulation reduces levels of cortisol, an alerting hormone that plays a central role in the body’s stress response. The body produces melatonin from serotonin through a chemical process; when serotonin levels are deficient, healthy, sleep-promoting levels of melatonin are also at risk. We’re all wired differently, so just like with any other habit — consistency is key. For the person weighing 142 who wants a heavier blanket then they can use the 15-lb. Consult [...], A hybrid mattress is a multi-layer bed that combines memory foam, latex, or gel along with an innerspring system. weighted blanket. Deep pressure stimulation lowers arousal. When selecting a weighted blanket, you want one that’s heavy enough to exert the pressure you need, but not so heavy that it excessively restricts your movement, feels uncomfortable, or causes you to … That can help keep you more still when you’re in bed and provides the soothing sensation of being gently held, which creates for many people a deep sense of relaxation and calm that makes it easier to fall asleep—and may help you sleep more soundly, with fewer restless awakenings during the night. The 15-lb. I have a comforter over the weighted blanket & a sheet under it. If anxiety, insomnia, or stress impacts your sleep, it’s the perfect night time companion to help you achieve the deep sleep you’re longing for. So … This hormone can stimulate feelings of attachment and closeness, and generate a deep sense of calm (think about the relaxing feeling of a warm, welcome hug—that’s oxytocin at work). A new theory aims to make sense of it all. The content of this field is kept private and will not be shown publicly. Deep pressure stimulation may stimulate oxytocin. The benefits of using a weighted blanket. Could Aging or Menopause Cause Poor Sleep? The rule of thumb for choosing weight is for it to be 10 percent of the user’s body weight, plus a pound or two. There’s an abundant body of research that demonstrates the anxiety-sleep connection. 5 Science-Backed Ways to Reboot Your Biology in 2021, 5 Reasons You Should Never Stop Daydreaming, Parasomnias: 6 Strange, Sometimes Creepy Sleep Phenomena. Sleeping with a weighted blanket (also called a gravity blanket) is like receiving a hug all night long. To use a weighted blanket, it can be placed over the entire body while lying down or it can be draped over the shoulders. YnM Weighted Blanket. Who Shouldn’t Use Weighted Blankets? 20 lb. The gentle pressure of a weighted blanket may help your body with its natural nightly suppression of this stimulating hormone. As research shows, deep pressure stimulation decreases the activity of the body’s sympathetic nervous system—that’s the system that promotes alertness and vigilance and responds to stressful stimuli. When it’s activated, it lowers heart rate and blood pressure and increases relaxation and feelings of calm. A weighted blanket can be used similarly to any other blanket. Recently, some people who struggle with sleep-related anxiety have found that weighted blankets can be useful. The stimulating effects of cortisol make it difficult to fall asleep and stay asleep throughout the night. (Among other benefits, it may help you stay at a healthy weight, which I wrote about recently.) Think about how soothed a baby is when swaddled, or a child is when snuggled in a parent’s lap. How you choose to use it will depend on your preferences and personal sleep habits. When used properly, weighted blankets are safe for most adults and kids. It should be heavy enough to exert gentle pressure, but not too heavy that it’s uncomfortable or restricts any movement — it should feel just right! Yes, we’re happy to report that numerous studies have proven the real-life benefits of using weighted blankets regularly. It’s the “fight-or-flight” division of the nervous system. 12 Lifestyle Choices That Can Save Your Brain, Starting Now. What’s most important is your comfort, so feel free to test out different sizes to find the perfect fit. Oxytocin also plays a facilitating role in sleep. Queen size? I see anxiety wreaking havoc with my patients' sleep, and I hear from many of you how stress, anxiety, and a “wired and tired” mind interfere with your ability to fall asleep and rest soundly at night. The general wisdom is to pick one that's 10 percent of your bodyweight. According to a manufacturer, a person can use the following guidelines: Manufacturers claim the ideal weight for a weighted blanket is around 10% … That said, studies have shown that people who use weighted blankets report feeling less anxiety. blanket can be used by those between 125 and 213 pounds when computing between seven and 12-percent of one’s weight. Usually, a weighted blanket should be between 10 to 20 pounds for adults. Menopause or Aging? I LOVE my weighted blanket. A highly versatile hormone with functions we’re still working to understand, oxytocin plays a number of roles in the body, from stimulating sexual arousal, to encouraging social bonding and parent-child attachment, to reinforcing emotional memories. I lay on my side and roll slightly each way so I can be tucked in with my blanket. If they show continuous sign of discomfort or breathing difficulties, change the weighted blanket weight or stop using the weighted blanket. Weighted blankets shouldn’t be used with infants and toddlers. When selecting your weighted blanket, first calculate the total weight based on your own body weight. Twin? Think about how relaxed—and often sleepy—you feel after you’ve had a massage. The size should change with the weight. A weighted blanket can help you to de-stress, relax, and relieve anxiety. 12 pound-blanket isn't very helpful if you don't say how BIG the 12-pound blanket should be! Infants, toddlers , or very young children shouldn’t use a weighted blanket. What’s it like to sleep under a weighted blanket? The light pressure will help you feel instantly more relaxed, so there’s no specific time frame on how long to use a weighted blanket. Before buying a weighted blanket, make sure it feels good and is relaxing to your child. When I get my C pap set right & my covers right I have an unbelievable sleep experience. Yes, it can be too heavy if you don’t use the correct size. If you’re a side sleeper, consider purchasing one on the lighter side since the weight won’t be as evenly distributed if you were to sleep on your back. A 2017 study found that increasing oxytocin during sleep can increase sleep time and sleep quality, and may reduce the symptoms of obstructive sleep apnea. Both Fish and LeMond agree that the ideal weighted blanket is 10 percent of your ideal body weight so that it fits your frame. 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