Weighted blankets have become increasingly popular in recent years as a therapeutic solution for anxiety. These unique blankets are heavier than regular blankets. They utilize the principles of deep pressure stimulation to provide a soothing effect.
With an even weight distribution, weighted blankets offer a gentle, comforting embrace comparable to a warm hug that can help reduce anxiety, promote relaxation, and promote a good night’s sleep. With their potential benefits for those with anxiety disorders and sensory processing issues to people seeking a peaceful night’s rest, weighted blankets have emerged as a promising tool for well-being.
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What Are Weighted Blankets
A weighted blanket is a type of blanket that is heavier than a traditional blanket. It is typically filled with small objects, such as plastic or steel beads, which distribute the weight of the blanket evenly.
The additional weight provides deep pressure therapy to the body, which can have a calming and soothing effect. Weighted blankets come in different weights and sizes. The appropriate weight for a person typically depends on their body weight.
A weighted blanket can have an impact on the autonomic nervous system. This system regulates many involuntary bodily functions, including heart rate, blood pressure, digestion, and stress responses.
The deep pressure stimulation provided by a weighted blanket can activate the parasympathetic nervous system, which counteracts the stress response and triggers a relaxation response in the body. This, in turn, can lead to a decrease in heart rate, blood pressure, and stress hormone levels.
People have compared using a weighted anxiety blanket to receiving a comforting hug where you feel secure and protected. The pressure of weighted blankets signals your body or nervous system to move into resting mode. As a result, symptoms of anxiety, such as feeling on edge, unsettled, elevated heart rate, and uneasiness, can start to lessen.
Benefits of a Weighted Blanket
Weighted blankets offer a range of benefits, particularly for people dealing with anxiety, sleep problems, and sensory processing disorders. Here are some of the key benefits of weighted blankets:
Anxiety Reduction
Deep pressure stimulation provided by weighted blankets has a calming effect on the nervous system. This can help lower anxiety levels, promote relaxation, and reduce cortisol levels, which is a stress hormone.
Many people find that using a weighted blanket during moments of anxiety can provide a sense of comfort and security.
Improved Sleep Quality
Weighted blankets have been found to promote better sleep by increasing the production of serotonin, often referred to as the happy hormone. The gentle pressure from the blanket can help people who have trouble sleeping feel more relaxed, fall asleep faster, and experience deeper, more restful sleep. It can also help reduce sleep disruptions by minimizing tossing and turning throughout the night.
Sensory Regulation
Weighted blankets are commonly used as part of sensory integration therapy to help people with sensory processing disorders. The deep pressure provided by the blanket can assist in regulating sensory input and improving sensory modulation, leading to increased focus and attention.
Stress Reduction
The use of weighted blankets triggers the release of endorphins, which are natural mood-boosting and pain-relieving chemicals in the brain. This can help reduce overall stress levels and create a sense of calm and relaxation.
Relief from Chronic Pain
The deep pressure provided by weighted blankets can help alleviate physical discomfort and provide relief from chronic pain conditions. The gentle, consistent pressure can stimulate the release of endorphins, providing a natural pain-relieving effect.
Support for Certain Conditions
Weighted blankets have shown potential benefits for various conditions, including anxiety disorder, autism spectrum disorder, attention deficit hyperactivity disorder (ADHD), bipolar disorder, and chronic insomnia.
While the research is still emerging, many people with these conditions have reported positive experiences with weighted blankets. One study performed in 2020 concluded that weight blankets are safe and effective for insomnia in people who suffer from a wide variety of mental health conditions, such as depression, anxiety, and ADHD.
How to Use a Weighted Blanket for Anxiety
Using a weighted blanket as a therapeutic tool for anxiety can be a helpful strategy in promoting a sense of calm and relaxation. Follow a few key steps to utilize a weighted blanket for anxiety relief effectively.
- Firstly, choose a blanket that is appropriately weighted for your body.
- Next, find a comfortable and quiet space where you can relax.
- Lie down or sit with the weighted blanket draped over your body, ensuring it covers your torso and extends to your legs.
- Allow yourself to fully settle into the sensation of the blanket’s gentle pressure.
- Focus on your breath, taking slow and deep breaths, allowing your body and mind to relax further.
You can also engage in calming activities such as reading, listening to soothing music, or practicing mindfulness while under the weighted blanket. It is recommended to use the weighted blanket for a designated period, such as 20-30 minutes, to allow your body to experience the benefits fully.
Using a weighted blanket consistently as part of a self-care routine can help provide a soothing and grounding experience, reducing anxiety and promoting a sense of peace.
Choosing the Right Weighted Blanket
Choosing the right weighted blanket can make a big difference in how effective it is at reducing anxiety and promoting relaxation. Here are some factors to consider when selecting a weighted blanket:
Body Weight
A general rule of thumb is to choose a blanket weight of about 10% of your body weight. For example, if you weigh 150 pounds, a 15-pound blanket may be a good choice. However, this can vary depending on personal preference and how you plan to use the blanket. Choosing a heavier blanket could restrict your movement, and you may have a more challenging time adjusting your position, which is not ideal.
Blanket Size
Choosing a size that fits your body comfortably is important. Some people prefer a larger blanket covering their entire body, while others prefer a smaller size covering only their torso. Also, consider if you plan to use the blanket while sitting on a chair or sofa or if you plan to use it at bedtime. This will impact the blanket size to purchase.
Fill Material
Weighted blankets are typically filled with plastic pellets, glass beads, or sand. Each material has pros and cons, such as durability, washability, and noise level. Consider which material is most important to you when selecting a blanket.
Blanket Cover
Different weighted blankets are available, including those made from cotton, bamboo, and microfiber materials. Some blankets have warmer fabrics on one side and cooler fabrics on the other, making it super convenient depending on the time of year. However, if you get hot while sleeping, look for a blanket made of breathable materials to help keep you cool.
Ease of Care
Many weighted blankets have a removable cover that you can wash separately, while others are machine washable as a whole. Consider the type of material and design of the cover to ensure it is comfortable and easy to maintain. Extra care is required when cleaning blankets, so being able to remove the duvet cover will make it much easier to wash.
Good Quality
There are many different brands and price points for weighted blankets. While a higher price does not always guarantee better quality, choosing a reputable brand and investing in a quality product that will last is important.
Potential Risks and Precautions
It’s important to note that while using weighted blankets for anxiety relief is a viable option to explore, they are not a one-size-fits-all solution. Some people may find them uncomfortable, while others may not experience any noticeable benefits.
In addition, while weighted blankets can be a helpful tool for managing anxiety and promoting relaxation, there are some potential risks and precautions to keep in mind.
- Weighted blankets should never be used on infants or young children, as they can pose a suffocation risk.
- It’s also important to ensure that the blanket is not too heavy or tight, as this can make it difficult to breathe.
- Hot sleepers may find that a weighted blanket makes them feel too warm or uncomfortable. If this happens, removing the blanket and taking a break is important.
- Avoid using the blanket if you have any medical conditions, such as breathing problems or circulation issues, that the added weight could aggravate.
- If you have any joint pain or mobility issues, a heavy blanket may exacerbate these problems. Stop using the blanket if you experience discomfort or pain.
- A weighted blanket may not be the right choice if you have claustrophobia or sensory issues. Some people may find the heavy weight and pressure overwhelming.
Consulting with a healthcare professional or occupational therapist is always a good idea if you have any concerns or questions about using a weighted blanket.
Summary: Weighted Blankets for Anxiety
Imagine coming home from work, super anxious, unable to stop worrying about completing a project. You are so on edge and cannot focus on anything else. You grab your weighted blanket with a warm beverage and sit on the sofa, and before you know it, your anxiety subsides, and you feel peaceful and calm.
Many people experience anxiety and its associated symptoms. A therapeutic weighted blanket can be an excellent complement to other forms of anxiety treatments. It is a great self-care practice that helps you feel calmer and relaxed.
