What Are Weighted Blankets, and Do They Improve Sleep Quality?
Weighted blankets have surged in popularity, especially as the chill of winter sets in. Promoted as a tool to improve sleep and reduce anxiety, these blankets have garnered both fans and skeptics. But what exactly are they, and do they really work?
For Rhonda James, a banker in Charleston, South Carolina, her first encounter with a weighted blanket was life-changing. Initially doubtful of the purchase made by her husband, she was pleasantly surprised. “It felt like a really big hug,” James said, describing how she fell asleep within minutes of wrapping it around herself. Stories like hers fuel the intrigue surrounding weighted blankets.
What Are Weighted Blankets, and How Do They Work?
Weighted blankets are filled with materials like glass beads, pellets, or cotton to provide evenly distributed weight. This firm pressure may help calm the body’s fight-or-flight response, creating a sensation of safety and relaxation.
Dr. Neal Walia, a sleep medicine expert at UCLA Health, explains that the pressure might also stimulate the release of oxytocin, the “love hormone” that promotes bonding and reduces anxiety. However, the exact mechanisms remain unclear, and research on their effectiveness is limited.
How to Choose and Use a Weighted Blanket
To get the most out of a weighted blanket, experts recommend selecting one that’s about 10% of your body weight. For example, a 150-pound individual might opt for a 15-pound blanket. However, they’re not suitable for everyone. Babies, toddlers, and individuals with sleep apnea or respiratory issues should avoid them due to potential risks.
Lucy Taylor, a freelance writer from Wales, uses her weighted blanket to calm anxiety during winter nights. “If my body’s relaxed, my mind follows suit,” she said. Others, like James, find them useful for unwinding with a book or a glass of wine.
But convenience and comfort come at a price—quality weighted blankets range from $50 to over $300, depending on size, weight, and material.
Do Weighted Blankets Really Improve Sleep?
The science behind weighted blankets is still emerging, with limited research and mixed results:
- For insomnia: A study of 120 adults with insomnia found that weighted blankets helped them sleep better compared to light blankets.
- For children with autism: Research involving 67 children found no significant effect on sleep quality, though both the children and their parents preferred weighted blankets over regular ones.
- For chronic pain: A study of 94 adults revealed that heavier blankets helped reduce pain but didn’t improve sleep quality.
While large-scale studies are lacking, anecdotal evidence suggests that for many, weighted blankets offer a comforting solution to nighttime anxiety and restlessness.
The Bottom Line
Weighted blankets may not be a universal solution for better sleep, but they can be a comforting tool for those seeking relaxation and relief from stress. As Dr. Walia notes, “Each person responds differently, so it’s about finding what works best for you.”
