Weighted Blankets And SleepUpdated 7 months ago

Reading time: 4 minutes, 25 seconds

A weighted blanket has special features that make it heavier than a regular blanket. Duvet-style weighted blankets get their additional weight from fillers like plastic poly pellets, micro glass beads, and steel shot beads, which are arranged in a way that allows them to be distributed evenly across the blanket. Knitted weighted blankets are designed differently, using bulkier yarn to create extra weight.

Initially — and still — used as therapeutic tools for people on the autism spectrum, people with dementia, and people with mental health conditions, weighted blankets have also become increasingly popular as a sleep aid since they first became commercially available in the 1990s.

How do weighted blankets work?

A weighted blanket can simulate the relaxing sensation produced by a therapeutic technique known as deep pressure stimulation or deep pressure therapy, which involves applying firm (but gentle) consistent pressure to promote feelings of calmness. Deep pressure stimulation might include hugging, squeezing, swaddling with blankets, or the use of specially designed products like weighted vests.

The autonomic nervous system manages important processes within the body, including blood circulation, digestion, breathing, and heartbeat. This system contains the sympathetic nervous system and the parasympathetic nervous system. The sympathetic nervous system takes over when the body is under stress, causing the adrenal gland to release stress hormones that can raise blood pressure and heart rate. The parasympathetic nervous system supports rest and aids digestion, taking over when the body perceives that it is safe. When the parasympathetic nervous system is activated, heart rate and blood pressure are lowered to encourage relaxation.

Research published in the American Journal of Occupational Therapy found that deep pressure stimulation from a weighted vest could suppress sympathetic nervous system activity and activate the parasympathetic nervous system, triggering the body’s physiological relaxation response. In a similar way to how a weighted vest works, a weighted blanket distributes constant, gentle pressure evenly over a person’s body to produce a calming, soothing sensation.

Can you sleep with a weighted blanket?

A study from 2020 found that sleeping with a weighted blanket may improve a person’s sleep duration and quality. Choosing the right weighted blanket will help to ensure a restful sleep. Most manufacturers recommend a weighted blanket that is approximately 10 percent of the user’s total body weight for the most comfortable and relaxing experience.

People who tend to be warmer while they’re asleep may prefer a weighted blanket filled with glass beads, as these help keep the user cool. Those who like or need extra warmth as they sleep might enjoy a weighted blanket that contains plastic pellets, which retain heat (but are sometimes noisier than glass beads when they shift around).

Do weighted blankets reduce stress?

Weighted blankets may be beneficial to those who struggle to sleep due to stress. Stress and sleep share a close relationship: stress can lead to sleep loss, and sleep loss can lead to stress. High stress levels can prolong the time it takes for a person to fall asleep, and can also cause sleep disturbances throughout the night. The body’s stress response system is triggered by sleep loss, which causes it to produce more cortisol (the stress hormone) when it is sleep-deprived.

Using a weighted blanket before bed may help a person to relax, which can lower their heart rate and make it easier for them to drift off. For people who experience sleep disturbances because they toss and turn during the night, a weighted blanket can help to minimize movements that might disrupt sleep.

Do weighted blankets help you sleep?

Melatonin is a hormone produced by the brain in response to darkness. It supports the timing of your circadian rhythms (24-hour internal clock) and promotes sleep. Melatonin is released primarily by the pineal gland, a part of the endocrine system that is located within the brain's two hemispheres. The suprachiasmatic nucleus (SCN) is a bilateral structure in the hypothalamus that acts as the central pacemaker of the circadian timing system and regulates most of the body’s circadian rhythms. The pineal gland receives signals from the suprachiasmatic nucleus (SCN) when it is time to produce more melatonin.

A small study published in 2023 examined pre-sleep salivary concentrations of melatonin in young, healthy adults. It found that when using a weighted blanket, participants’ salivary melatonin levels were approximately 32% higher in the hour before bedtime than when a light blanket was used. Although melatonin isn’t essential for sleep, it helps prepare the body for relaxation and supports healthy, restful sleep.

Another study explored the effects of weighted blankets on sleep in 28 participants who had trouble falling and staying asleep. With the use of weighted blankets over a six-week period, there were self-reported improvements in sleep quality, sleeping through the night, and getting to sleep faster.

Are weighted blankets safe for everyone?

Individuals with sleep apnea, asthma, low blood pressure, type 2 diabetes, or any chronic health conditions should consult with their doctor before using or sleeping with a weighted blanket. Weighted blankets are not safe for children with breathing or heart problems, epilepsy, blood circulation problems, or skin allergies. An individual should not use a weighted blanket if they are unable to remove it by themselves.

While research into the potential benefits associated with weighted blankets is ongoing, existing studies suggest that they may be helpful in reducing feelings of stress and anxiety, aiding relaxation, and even improving sleep quality.