Sleeping With Weighted Blanket Helps Insomnia And Anxiety, Study Finds
How can something so simple as sleeping with weighted blankets be a solution to stress, anxiety, insomnia and more? Messed up sleep can create a long list of secondary issues that can quickly become primary concerns if insomnia or other disturbances continue untreated. Lack of sleep, whether it’s medically related or anxiety-driven, can throw off your normal functioning during the day. Concentration becomes difficult, productivity at work or school begins to suffer, irritability can have you lashing out at family and friends, and you also become at risk for serious health issues like heart attacks.
Deep pressure touch stimulation (or DPTS) is a type of therapy that almost anyone can benefit from. Similar to getting a massage, pressure exerted over the body has physical and psychological advantages. According to Temple Grandin, Ph.D., “Deep touch pressure is the type of surface pressure that is exerted in most types of firm touching, holding, stroking, petting of animals, or swaddling. [sic] Occupational therapists have observed that a very light touch alerts the nervous system, but deep pressure is relaxing and calming.”
Traditionally, weighted blankets are used as part of occupational therapy for children experiencing sensory disorders, anxiety, stress or issues related to autism. “In psychiatric care, weighted blankets are one of our most powerful tools for helping people who are anxious, upset, and possibly on the verge of losing control,” says Karen Moore, OTR/L, an occupational therapist in Franconia, N.H.
So, How Does It Work?
A weighted blanket molds to your body like a warm hug. The pressure also helps relax the nervous system. It’s a totally safe and effective non-drug therapy for sleep and relaxation naturally. Psychiatric, trauma, geriatric, and pediatric hospital units use weighted blankets to calm a patient’s anxiety and promote deep, restful sleep. In a similar way to swaddling comforting an infant, the weight and pressure on an adult provides comfort and relief.
When pressure is gently applied to the body, it encourages serotonin production, which lifts your mood. When serotonin naturally converts to melatonin, your body takes the cue to rest.
Weighted blankets are typically “weighted” with plastic poly pellets that are sewn into compartments throughout the blanket to keep the weight properly distributed. The weight of the blanket acts as deep touch therapy and acts on deep pressure touch receptors located all over your body. When these receptors are stimulated, the body relaxes and feels more grounded and safe, and clinical studies suggest that when deep pressure points are triggered they actually cause the brain to increase serotonin production.
Weighted blankets are especially effective at alleviating anxiety. A 2008 study published in Occupational Therapy in Mental Health showed that weighted blankets offered safe and effective therapy for decreasing anxiety in patients. These results were confirmed in a 2012 study published in Australasian Psychiatry, which indicated that weighted blankets successfully decreased distress and visible signs of anxiety.
More Than Just Insomnia And Anxiety!
Depression, anxiety, aggression, OCD, PTSD, and bi-polar disorder have all been linked to low serotonin levels in the brain, which weighted blankets are reported to assist with. In addition, people battling with depression, mania, anxiety, trauma, and paranoia, or undergoing detoxification have reported relief from symptoms.
Weighted blankets have reportedly helped patients suffering from a lot of different diseases and disorders, from autism, to Tourette’s, Alzheimer’s Disease, Cerebral Palsy, Restless Leg Syndrome, and even can help alleviate menopausal symptoms!
Using Weighted Blankets
The weight of the blanket will depend on your size and personal preference, but the typical weight for adults is around 15 to 30 pounds in the blanket. Experts recommend seeking the guidance of a doctor or occupational therapist if you have a medical condition. Do not use weighted blankets if you are currently suffering from a respiratory, circulatory, or temperature regulation problem, or are recuperating post surgery.