the benefits of weighted blankets: do they really help sleep?
The benefits of weighted blankets include helping users feel calm and comforted, reducing stress levels, helping users stop overthinking at night, relaxing tense muscles, aiding restlessness, and helping users to wind down.
Weighted blankets help you sleep by releasing hormones like serotonin which controls your wakefulness and melatonin which promotes sleep. They do this while lowering your cortisol levels, which play a huge role in your sleep-wake cycle. This hormonal shift supports you in falling asleep, while also minimising the chances of you waking during the night.
Weighted blankets have quickly become a global phenomenon, known for reducing the symptoms of mental health conditions like anxiety and stress, and even improving sleep for those who enjoy that little extra comfort as they hit the hay. But do weighted blankets really help you sleep? And are they safe in doing so? Here at Silentnight, we’re always looking at science-backed sleep solutions to give our community the answer to a restful night’s sleep, no matter their needs. With that in mind, let’s delve into the benefits of weighted blankets to understand if they’re an effective tool for improving our sleep.
what’s a weighted blanket and how do they work?
In a simple sense, a weighted blanket is a blanket filled with materials like glass beads or micro-pellets which in large volumes, add weight to the blanket. They come in a range of weights, usually between 5-15kg, depending on your needs. What’s more, they vary in materials too, allowing you to choose from cooling options like cotton or a warming knit. But what a weighted blanket can do is not so simple. Weighted blankets enable deep pressure stimulation (DPS) which is a type of even pressure that’s both gentle and evenly across the body. Known as replicating a comforting hug, this level of pressure does wonders for your nervous system, leaving your body in a calmer, more regulated state. And weighted blankets have become popular for many, with adults, kids and even those with sensory needs reaping the rewards.
do weighted blankets affect thermoregulation during sleep, and is this a benefit or drawback?
Yes, weighted blankets can affect thermoregulation during the night because they hold extra mass and don’t encourage air flow as well as more breathable blankets. This is beneficial for those who enjoy extra warmth and security as they sleep, but if you tend to overheat, this can be detrimental.
do weighted blankets help you sleep?
One thing we get asked often is what the impact of weighted blankets is on sleep. Can this gentle pressure calm us enough to drift into a peaceful slumber? The short answer is yes. Weighted blankets can help your body release hormones like serotonin which controls your wakefulness and melatonin which promotes sleep.
They do this while lowering your cortisol levels, which play a huge role in your sleep-wake cycle. This hormonal shift supports you in falling asleep, while also minimising the chances of you waking during the night. Usually, the people who’ll benefit from the effects of a weighted blanket are those who suffer from various conditions, including insomnia, anxiety, nighttime restlessness or those who generally just overthink at night. They're also ideal for those who find it comforting when “cocooned”.
when does a weighted blanket help?
Weighted blankets are a simple, non-medicated tool that can be beneficial in certain situations too. Here’s some examples of occasions when a weighted blanket’s calming effects can help:
High stress periods of life where it’s hard to switch off
Shift workers who struggle to fall asleep during the day
Those who find consistent bedtime routines improve their sleep
Those who struggle to fall into a deep sleep
how long does it typically take to experience sleep improvements after starting weighted blanket use?
It can take between a few days to a few weeks before you notice improvements to your sleep from using a weighted blanket. It’ll depend on how quickly your mind and body responds to it as it can take some getting used to the same way an eye mask does.
who should avoid using weighted blankets due to specific health conditions?
If you suffer from health problems like respiratory issues, cardiovascular or circulatory issues, you should always consult your GP before incorporating a weighted blanket into your sleep setup. The same applies if you have claustrophobia as you may find a weighted blanket to be too restrictive. Additionally, children under 3 shouldn’t be given a weighted blanket to sleep with due to the risks of suffocation. If pregnant, we recommend you also consult a professional who can offer guidance on whether a weighted blanket is a good idea for them and how long it should be used for.
are weighted blankets safe to sleep with?
The short answer is yes. However, that isn’t to say there aren’t guidelines to follow to ensure they don’t affect your health or safety. For instance, adults should choose a blanket that’s around 8-12% of their entire body weight, but this also depends on what feels best for them. This ensures that it’s not too heavy or restrictive for the user.
In this scenario, it’s especially important to consider the material for those who have breathing difficulties like asthma as a weighted blanket too heavy can worsen symptoms. What’s more, those suffering from certain health conditions like low blood pressure, type 2 diabetes, circulation problems, respiratory issues, mobility problems and obstructive sleep apnea should speak to their healthcare provider before using a weighted blanket as it may not be suitable.
As weighted blankets still provide you with warmth as blankets are designed to, it’s important to consider your temperature and breathability as staying cool at night is optimal for getting a good night’s rest. Many weighted blankets come in breathable materials to ensure this. Lastly, it’s also important to note that weighted blankets shouldn’t cover the entire bed, but just the person as it may end up slipping or bunching up otherwise.
what weighted blanket weight should a child use?
When it comes to a child using a weighted blanket, they should be at least 3 years old and weigh at least 50 pounds before you even consider this path to improve their sleep. We’d also recommend using a weighted blanket designed for a child as they’ll likely weigh between 3-5 pounds. If not, it’s important that parents stick by the same ‘10% of their body weight’ rule.
It’s vital that you keep an eye on your child when using their weighted blanket to ensure they can remove it themselves. You can shop our full range of children’s bedding to find the perfect blanket for your little one.
the benefits of weighted blankets
There are several benefits to weighted blankets, whether this refers to your emotional and mental wellbeing, your physical health or even your lifestyle.
mental health
Due to their comforting connotations, weighted blankets are fantastic for lowering stress levels by offering that feeling of safety. And because the calming effect of deep pressure stimulation, they also work wonders for people who tend to overthink at night, making it hard to switch off, as they trigger the body’s natural ‘rest and digest’ mode. It’s said that users feel immediately calmer and more grounded as soon as they place their weighted blanket over them.
physical health
Not only is the pressure of weighted blankets calming, but this level of pressure can also relax any tense muscles, especially if you’ve exercised that day. Not to mention, you’ll reduce the likelihood of restlessness and movement during your sleep, concluding in a deeper, more restful night’s rest overall.
lifestyle benefits
Lastly, weighted blankets can improve areas of your lifestyle too, especially if you struggle to relax after a busy day. If you enjoy things like reading, watching TV, meditating or even journalling, weighted blankets can help you focus and unwind so you can get the most out of the activity.
It’s important to note that weighted blankets aren’t just for sleep, they can benefit us during the day too. That said, they’re also the perfect accompaniment to a comfortable sleep set-up, complimenting other soothing and sleep-inducing items like plump pillows, a soft duvet and breathable bedding.
Weighted blankets for sleep are a simple but very effective tool for getting some quality shut eye. When used properly, they’re also completely safe and an essential for calming your mind and body. If you found this article helpful, discover our advice on core sleep.
