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Weighted blankets are heavier than the kinds of blankets people usually buy. They typically weigh anywhere from 4 to 30 pounds, making them heavier than the average comforter or down quilt.
For many people who have conditions such as anxiety, insomnia, or autism, weighted blankets may provide a safe complementary treatment to traditional methods like medication.
Research has shown that weighted blankets can help reduce symptoms and manage these conditions.
Weighted blankets can help reduce anxiety in both children and adults, and they’re typically safe to use. They help many people achieve a relaxed state, allowing them to sleep more deeply.
Weighted blankets help ground your body during sleep by pushing it downwards. This process, known as “earthing” or “grounding,” may have a deeply calming effect. The blankets also simulate deep pressure touch (DPT), a type of therapy that uses firm, hands-on pressure to reduce chronic stress and high levels of anxiety.
Stress can escalate cortisol levels. This can have a negative impact upon the immune system. It can also increase blood sugar levels and adversely affect the digestive tract.
Elevated cortisol levels, especially those that don’t drop back down to normal levels naturally, can cause multiple complications. These include:
- weight gain
By providing deep pressure touch, weighted blankets can promote relaxation and help break this cycle. This may trigger the release of the neurotransmitters dopamine and serotonin, which are feel-good hormones produced in the brain. These hormones help combat stress, anxiety, and depression.
A review of studies by the American Journal of Occupational Therapy indicated that weighted blankets may be helpful in relieving anxiety. More research is needed to determine whether they can also help with insomnia.
Another study found that 30-lb weighted blankets are a safe and effective way to reduce anxiety in adults. Of the 32 adults who participated in the study, 63 percent reported lower levels of anxiety.
Your doctor or an occupational therapist can help you to decide which weighted blanket will be the most comfortable and efficient for you.
Your own weight should help you determine the weight of the blanket. The general recommendation is to choose a blanket that’s 10 percent of your body weight, adding or subtracting a pound or two depending on your preference.
It’s also a good idea to choose a blanket that’s made from a natural fiber, such as breathable 100 percent cotton. Polyester and other synthetic fabrics are typically much hotter.
Weighted blankets aren’t for everyone, since they may add some heat as well as weight. Before using a weighted blanket, you should discuss it with your doctor if you:
- have a chronic health condition
- are going through menopause
- have circulation issues
- have respiration issues
- have temperature regulation issues
You can find weighted blankets online. Some options include:
Some insurance plans cover weighted blankets, provided you have a prescription from your doctor. Call your insurance provider to find out whether this option is available to you. Since weighted blankets are medical expenses, they may also be tax deductible, to the extent allowed by law.
If you’re handy with a needle, you can even make your own weighted blanket at home. Watch a how-to video here.