Sleep apnea is a sleeping disorder that affects millions of people and causes poor quality sleep and other health problems.
Can weighted blankets really help with this?
Weighted blankets are not a cure for sleep apnea, but they can be a helpful tool in managing the condition.
They can provide a calming, relaxing effect that helps people sleep better and feel less stressed.
Weighted blankets work by applying deep pressure stimulation (DPS).
This is the basis of many occupational therapy techniques and it has been shown to help with various mental health conditions such as anxiety and depression.
Can you use a weighted blanket if you have sleep apnea?
Yes, you can use weighted blankets if you have sleep apnea. In fact, many people with the condition find that using a weighted blanket helps them get better sleep and reduces the symptoms of sleep apnea.
The effects of deep pressure stimulation have been shown to help people with a wide variety of conditions, so it is worth trying if you have sleep apnea.
This is because the gentle pressure felt when using weighted blankets has been shown to improve sleep and reduce stress.
If you have trouble sleeping at night, or feel stressed when trying to fall asleep, then a weighted blanket can help.
Weighted blankets are available in many different weights so they may be useful even if your weight is not very high.
How much weight should I use for my weighted blanket?
The amount of weight you need depends on your body size and how heavy a sleeper you are.
Generally, a weighted blanket should be about ten percent of your body weight.
If you are new to using weighted blankets, start with a small weight and work up to a heavier one if needed.
Be sure to use caution when adding more weight, as too much pressure can be harmful.
The science behind weighted blanket and sleep apnea
There are several ways that a weighted blanket can help reduce sleep apnea symptoms.
First, a weighted blanket can help you fall asleep faster and stay asleep longer by reducing your stress level, which is a common cause of insomnia.
Many people with sleep apnea suffer from anxiety or other mental health conditions that make it difficult to fall asleep without medication.
A weighted blanket promotes better quality sleep by reducing those feelings of anxiety and stress, allowing you to fall asleep naturally.
Another way that a weighted blanket can help reduce sleep apnea symptoms is by mimicking the feeling of being hugged or held during the night.
Our oxytocin levels increase throughout our entire body when we’re being hugged which promotes relaxation and reduces cortisol levels which leads to better sleep.
Furthermore, a heavy blanket helps to calm our body’s stress response by reducing cortisol levels, promoting a good night’s rest.
What is sleep apnea?
Sleep apnea is a sleep disorder that affects millions of people.
People with this sleep apnea experience disrupted sleep due to brief pauses in their breathing.
This can cause a number of sleeping disorders, including daytime fatigue, headaches, and difficulty concentrating.
It occurs when the airway becomes blocked or constricted during sleep, preventing you from getting the oxygen you need.
This can directly affect your sleep cycle (messing up deep rem sleep) and your body’s stress hormone levels, leading to problems such as high blood pressure, heart disease, and other sleep disorders.
There are three types of sleep apnea: obstructive, central, and complex.
- Obstructive sleep apnea is the most common type and occurs when the airway becomes blocked or constricted during sleep.
- Central sleep apnea is a less common type that occurs when the brain fails to send signals to the muscles that control breathing.
- Complex sleep apnea is a combination of the other two types.
If you think you may have sleep apnea, be sure to speak with your doctor.
They can help you determine the cause of your symptoms and recommend a treatment plan.
What causes Obstructive Sleep Apnea (OSA) and what are the symptoms?
The exact cause of obstructive sleep apnea is not known, but there are several factors that can increase your risk.
Genetics
If you have a family history of sleep apnea, it is more likely that you will develop the condition.
Weight
People who are overweight or obese have an increased risk for developing sleep apnea compared to people with normal weight.
This is because the excess fat tissue in the neck area can contribute to airway blockage during sleeping.
Obese patients with sleep apnea symptoms can improve their sleep quality by exercising and preventing more weight gain.
Lifestyle
Smoking and drinking alcohol before bed can increase your risk factors for sleep apnea.
Cigarette smoking can reduce the amount of oxygen in your blood and cause shallow breathing, while alcohol relaxes throat muscles and tissues that help keep the airway open.
If you smoke and drink before bed, it is recommended to quit both habits as they can increase sleep apnea symptoms.
Furthermore, excessive cigarette and alcohol use are the primary causes of heart attack and stroke.
Medical conditions
Certain medical conditions, such as congestive heart failure, can lead to sleep apnea.
People with chronic obstructive pulmonary disease (COPD) are also at an increased risk for developing sleep apnea.
If you have any of these conditions, be sure to speak with your doctor about your risk for sleep apnea.
What are the symptoms of sleep apnea?
The symptoms of sleep apnea can vary from person to person, but some common signs include:
- Snoring – may stop or become labored when you fall asleep.
- Choking and gasping for air during the night.
- Awakenings throughout the night because your body is not getting enough oxygen.
- Daytime drowsiness, fatigue, and irritability.
- Sore throat or dry mouth when you wake up.
If you’re experiencing sleep apnea symptoms, talk to your doctor about whether a weighted blanket can help.
How weighted blankets can help people with sleep apnea symptoms?
There are several ways that a weighted blanket can help reduce sleep apnea symptoms:
- Falling asleep faster – A weighted blanket can help reduce your stress level, which is a common cause of insomnia.
- Staying asleep longer – Many people with sleep apnea find that using a weighted blanket helps them stay asleep throughout the night.
- Mimicking the feeling of being hugged or held – Our bodies release hormones when we are hugged or cuddled; these same hormones act as natural sedatives and promote feelings of calmness and relaxation.
- When you sleep with a weighted blanket, you feel the weight of the blanket on your body, which can trigger those same feelings of calmness and relaxation.
It goes without saying that a weighted blanket is a non-medical device, so it cannot cure sleep apnea.
However, it can be used in conjunction with other treatments to help reduce symptoms and improve your quality of life.
Can a weighted blanket cause breathing problems?
A weighted blanket should not cause any breathing problems or other health complications. In fact, it’s generally very safe to use them.
However, if you are uncomfortable with the weight of the blanket, it is important to remove it immediately.
If you find that the weight of your weighted blanket is causing breathing problems or discomfort in any way, talk to your doctor about other options.
When should you not use a weighted blanket?
There are a few key things to keep in mind when using a weighted blanket:
First, it is important to choose the right weight for your body.
If the blanket is too heavy, it can cause breathing problems or other health complications.
Second, always make sure to remove the blanket if you become uncomfortable or feel too warm.
Third, avoid using a weighted blanket if you are pregnant.
Fourth, consult your doctor before using a weighted blanket if you have any pre-existing health conditions.
Conclusion
A weighted blanket can help reduce sleep apnea symptoms, but it is important to note that they are not a cure for the condition.
Weighted blankets should only be used as part of your treatment plan and should never replace other treatments prescribed by medical professionals.
If you do use one, always make sure to follow safety guidelines and speak to your doctor if you have any concerns.
