Are you looking for a new, better way to get a good night’s sleep? Well, we’re here to let you in on the secret: weighted blankets. These heavy blankets are actually really good at getting people some quality night’s rest!
But are weighted blankets safe? And more importantly, does it work? The answer is yes and yes! Find out why they work. This blog post will also provide you with tips on how to sleep with one and if using a weighted blanket is for you!
How to sleep with a weighted blanket?
The best way to sleep with weighted blankets is one that is the most comfortable for you.
Follow these simple guidelines in order to get the most out of a weighted blanket:
- Choose the correct weighted blanket: Start with a weight that is 10% of your body weight. For example, if your body weight is 150 pounds, start with a 15 pound blanket. Remember that it is always safe to use a lighter weighted blanket than what is recommended.
- Find the correct size: Your weighted blanket should be big enough to cover your entire body.
- Layering: If you find that the weighted blanket is too warm, you can layer it with a lighter weight blanket. This will help regulate your body temperature. This also keeps your weighted blanket clean. You can also choose to use this blanket as a duvet or comforter. It’s all about your preference!
- Cover your entire body: Make sure that when you are sleeping, your entire body is covered and it is placed over the top of you. The idea is to get a sense of pressure all around your body and not just on certain parts. To start off with, you can cover your legs first to let your body adjust.
- Experiment with different positions: Some people sleep better with the weight on their legs, while others feel better with it on their chest or stomach. You can even put the weighted blanket over your non-dominant arm to calm you down if needed.
- Be consistent: Make sure you use it every night for at least 10 to 15 minutes before going to bed. To achieve the long-term benefits, make it a regular part of your sleep routine.
- Keep up your sleep routine – You still need to pay attention to the basics and follow these sleep hacks to help you fall asleep faster.
How to choose the right weighted blanket?
There is three criteria to choosing the best weighted blanket for sleep:
- Weight: The ideal weight is 10 percent of your own weight. Usually, a weighted blanket should be between 10-20 pounds for adults and children over 3 years old will need at least 30 pounds while sleeping on one (or they may use two blankets). Always read the manufacturer’s guidelines too.
- Fabric – The fabric should help you keep cool and comfortable despite its weight.
- Materials– Ensure that the heavy materials in your weighted blankets are evenly distributed. Some use glass beads or plastic pellets in place of feathers or fiberfill. Weighted chain blankets are also great options.
Are weighted blankets safe?
Weighted blankets are safe if you use them correctly and are able to lift it off of yourself easily. It should be heavy enough to exert gentle pressure, but not too heavy that it’s uncomfortable or restricts any movement.
Can You Use a Weighted Blanket All Night?
It is safe to use a weighted blanket all night to sleep. There are no specific restrictions on how long to use this heavy blanket for a good night’s rest.
Besides using it for better sleep, some even find that having the extra weight over them during the day increases relaxation.
Sleep experts advised using these blankets for 20 to 30 minutes at one time. However, the amount of time cuddled under a weighted blanket is entirely up to you. You could use it all night long, or just for a couple of hours before bed. Experiment and find what works best for you!
There are no hard and fast rules to how to use weighted blankets.
Can you sleep on your side with a weighted blanket?
Are you used to sleeping on your side or stomach? If so, then a weighted blanket should not alter the way in which you sleep.
The weight is evenly distributed so it should not feel uncomfortable or weighed down by it. Some find that a lighter weighted blanket may be better at first while they get used to the feeling.
Who Should Not Use a Weighted Blanket?
Weighted blankets are generally safe but there are very few risks for selected groups of people and those with medical conditions.
Young children:
Do not use a weighted blanket if you are below the age of 2. The weight of these blankets is too heavy for babies to handle. This can be dangerous because if they slide under the blanket, it could hurt them or cause suffocation.
Pregnant women:
Weighted blankets are generally considered safe during pregnancy, but it is not recommended. There isn’t enough evidence to confirm that weighted blankets are completely safe during pregnancy.
It is recommended they sleep on their sides with unrestricted blood flow, especially after 28 weeks pregnant when baby’s growing rapidly inside of them!
If you are pregnant, consult your physician to provide medical advice on using weighted blankets.
Older people:
Weighted blankets have positive effects especially in elderlies with dementia as the gentle pressure provides a soothing sensation and can help them have a calmer night’s sleep.
However, frail elders who have a high risk of falls should use weighted blankets with caution and consult with their physician before doing so.
Obstructive sleep apnea:
If you have obstructive sleep apnea, talk to your doctor before using a weighted blanket. It is safe to use but those with severe cases of OSA could find breathing is more difficult if you add weight on top of your chest.
The same applies to most respiratory problems including asthma and COPD.
Psychological conditions:
If you have a psychological condition, weighted blankets should be used with caution. The blanket’s weight can increase feelings of anxiety due to claustrophobia in some people.
All other health conditions:
Weighted blankets are considered safe for most people. But it is always a good idea to check with your doctor before using one if you have any health concerns or take regular medications.
Do Weighted Blankets Work?
Yes. Weighted blankets are a great way to improve sleep. There are many studies that support the use of weighted blankets to help people fall asleep AND stay asleep.
Weighted blankets have an evenly distributed weight added to it, exerting what is known as deep pressure stimulation. This is simply a firm pressure that is evenly distributed throughout the blanket.
Other examples of deep pressure stimulation are massage therapy and wearing weighted vests.
This therapeutic technique mimics the feeling of being hugged or held, which is soothing for people. Scientifically, deep pressure stimulation is thought to reduce stress hormone, cortisol and increase serotonin and possibly oxytocin.
It is an effective tool that can aid in relaxation, reduce anxiety symptoms and relieve stress to help improve sleep quality.
That is why a weighted blanket is an effective sleep solution for people with autism, ADHD, anxiety disorders, insomnia and other sleep disorders.
Weighted blanket benefits :
To sum up the benefits of weighted blankets, they are effective in providing:
- a sense of calm thus relaxation to the nervous system
- stress reduction
- relieve anxiety
- improved sleep quality
- better concentration during the day
Who can benefit from using a weighted blanket?
Sleep problems:
People who suffer from insomnia, restless leg syndrome, sleep apnea or other sleep disorders can all benefit from using a weighted blanket. It is a non-drug treatment that is safe and effective.
Mental health problems:
People with psychiatric disorders such as anxiety disorders, depression, bipolar disorder and PTSD can also see improvement in their symptoms when using a weighted blanket.
Autism and Attention Disorders:
People with autism or ADHD often find deep pressure stimulation like weighted blankets calming and soothing. A randomized controlled trial showed that it helped those with attention deficit hyperactivity disorder calm down and focus better.
Medical health problems:
People who suffer from chronic pain, fibromyalgia, cancer and other illnesses can find relief with the use of a weighted blanket. It is a safe and non-invasive treatment that can be used along with other treatments.
Medical procedures:
Weighted blankets’ therapeutic effects are also utilized in medical procedures. Medical procedures tend to cause a great deal of stress and anxiety for patients. A weighted blanket can be a helpful tool to reduce feelings of stress and provide comfort.
Can a Weighted Blanket Be Too Heavy?
It is not recommended that you use an excessively heavy blanket. It should be heavy enough to weigh it down, but not too heavy that it is uncomfortable or restricts movement.
Your body is able to handle up to 30 pounds but anything over 40 is definitely not recommended.
Conclusion
So, are you ready to get the sleep you deserve? If so, start by looking into weighted blankets.
Weighted blankets are well known for their sleep benefits but did you know that there are other amazing benefits too? It is also one of the safest therapeutic therapies to improve sleep. Follow our tips and tricks to choose a weighted blanket that is right for you and use it to get better sleep.
