Is a Weighted Blanket the Key to a Better Night's Sleep?
Weighted blankets are one of the latest trends in sleep improvement. Gravity Blankets, Casper’s Weighted Blanket and other trendy sleep-brands all have their own version of weighted blankets for sleep. There’s a reason that these blankets have grown in popularity, though. The fact is that weighted blankets can actually help to reduce stress, insomnia and anxiety - ultimately improving a person's quality of sleep.
So what are weighted blankets? Where did they come from? And how exactly do they work?
What is a Weighted Blanket?
Weighted blankets are what they’re called: they are blankets that can weigh anywhere from 4 - 25 lbs. A general rule when choosing a weighted blanket is to choose a blanket that is about 10% of your body weight. You want to feel the pressure of the blanket but you don’t want it to be suffocating or overwhelming. The goal is for it to relax you, not make you feel uncomfortable.
Where Does the Weight Come From?
The weight in a weighted blanket comes from the filling inside it. Plastic poly pellets, glass beads, or steel shot beads are used. The actual material varies depending on the brand and weight of the blanket.
But how can they help you sleep better? Well, it all dates back to their invention.
Inventing the Weighted Blanket
The first use of weighted blankets dates back to the 1990s. Tina Champagne was an M.D. Occupational Therapist that worked with children with mental illness and learning disabilities. The weighted blanket was used by her as a therapeutic tool.
The initial purpose of the blankets were to give children a self-care and self-soothing tool that would help them feel connected to the reality around them. It was used as a coping tool during times of high-stress or anxiety that would be accessible for children of all ages to allow them to take their coping mechanisms into their own hands - literally.
There is science behind how pressure on the body can soothe the autonomic nervous system to reduce stress and anxiety. Pressure can help into a state of “rest”. It’s the same type of calm that can be felt after a really good hug. Weighted vests are popular as a therapeutic tool now for both adults and children.
As stress and anxiety become more prevalent in society, the science and purpose behind the weighted blankets lead them to make their way into the general population as a main-stream tool. We are more stressed and anxious than we have ever been in the past. It is having a major impact on our sleep habits across communities and countries. The weighted blanket is a tool that people can use at home. And, more importantly, people actually do feel the difference.
The Autonomic Nervous System
Your body’s autonomic nervous system is the control center that regulates everything from your breathing rate and heart rate to your digestion and urination. It’s the system in the body directly linked to the “fight or flight” response. It’s also the main system in the body that is activated by stress and anxiety.
This is why when you try to go to bed while feeling stressed and anxious you can toss and turn, stare at the ceiling and struggle to calm your body and mind. Sleep eludes half of all Canadians and those same Canadians associate it directly to stress. A weighted blanket is a physical tool that was designed to slow down this system and reduce the impact that stress has on our sleep.
Weighted Blankets and Sleep
The reason that weighted blankets can help people have a better night’s sleep is because of the calming effect it has on a person's central nervous system. It’s so much easier to sleep when your body feels calm and relaxed.
There are a few different ways to use weighted blankets when it comes to sleep. One option is to use it for 10 - 30 minutes to help calm down and relax before going to bed with a normal duvet. Some people replace their bed duvets completely and sleep all night long with a weighted blanket. Another option is to have both a weighted and regular blanket on your bed so you can easily transition from one to another while staying in bed.
They are safe to sleep with all night but it is recommended that children under the age of 2 don’t use them at all because they can be too heavy. The best way to find the solution for you? Experiment with different practices with them and find the system that makes you feel the most comfortable.
Have a Better Night’s Sleep with a Weighted Blanket
Weighted blankets are just one of the many tools out there that can help you sleep better. Weighted blankets could help you sleep better if you struggle to calm down and relax at night. For people who suffer from insomnia, anxiety and stress the weighted blanket may be right for you.