Weighted blankets are often promoted as a way to help with insomnia. But if you’ve wondered if they REALLY work, you’re not alone.
Well, we now have our answer because research now backs their ability to boost sleep quality and mood. In fact, there’s even evidence they can reduce the need for sleep medications.
Weighted blankets are designed to give you a sense of being gently hugged while you sleep. This sensation, known as deep pressure stimulation, is linked to improved relaxation, better mood, and reduced anxiety.
In a recent review by researchers from Flinders University and the University of Adelaide, scientists looked at data from 18 studies on weighted blankets. While each study varied in size and participant demographics, the overall findings were clear: weighted blankets help adults sleep better.
Here are the three key benefits of weighted blankets according to the study: Improved Sleep Quality: Weighted blankets provide gentle pressure, which can help people fall asleep faster and stay asleep longer. This effect may come from increased serotonin levels—a hormone that promotes relaxation and a stable mood. Mood Boost: Weighted blankets can help reduce stress and anxiety by mimicking a comforting touch like a hug. Many people report feeling calmer and more positive after using them, which could set the stage for a better night’s sleep. Reduced Need for Sleep Medications: Relying on sleep medications can come with risks, from side effects to dependence. Weighted blankets offer a natural way to improve sleep without the need for medications, making them a safer choice for long-term use. Weighted blankets are a simple and natural way to improve sleep, and unlike some other sleep aids, they’re easy to incorporate into your nightly routine. If you’re considering trying one, here are a few tips: Choose the Right Weight: A blanket that’s too heavy can feel overwhelming, so aim for one that’s around 10 percent of your body weight. Select Comfortable Materials: Look for breathable, hypoallergenic fabrics, especially if you tend to overheat at night. Ease Into It: If you’re new to weighted blankets, try using them for short periods at first to see how your body responds. Combine with a Sleep Routine: Weighted blankets work best as part of a healthy sleep routine. Try pairing it with other relaxation practices like mindfulness or deep breathing. Weighted blankets offer a straightforward, non-invasive way to improve sleep quality and reduce anxiety.
With evidence suggesting they can even reduce the need for sleep medications, they’re worth considering if you’re looking for natural sleep support. While more research is needed for specific guidelines, weighted blankets could be the key to a better night’s sleep.
Health and Happiness,
Dr. Scott Olson, ND
P.S. The TRUE cost of daytime sleepiness.
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SOURCE:
Suzanne Dawson; Kimberly Charlton; Lorraine Ng; Jenny Cleland; Lemma Bulto; Michael Page; Stacie Attrill, Weighted Blankets as a Sleep Intervention: A Scoping Review, The American Journal of Occupational Therapy, 2024, Vol. 78(5), 7805205160. |
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