As the weather gets colder outside, weighted blankets become a popular choice for warmth. Some people say the extra pressure helps them feel comfortable after their long day and fall asleep faster. Do weighted blankets really help you sleep better?
Weighted blankets come with extra weight in the form of glass beads, pellets, cotton, or other filler. Scientists haven’t studied exactly how the blankets work, but they have some ideas.
Dr Neil Walia, a sleep medicine expert at the University of California, Los Angeles, in the US, told The Independent: ‘The firm touch of the blankets may calm the brain’s response. The weight evenly distributed across you tells your body that you are in a calm environment.’
The additional pressure stimulates the brain to release the so-called love hormone, also known as oxytocin. This hormone can reduce anxiety.
Blanket selection guide
Experts advise healthy adults to choose a blanket that weighs about 10% of their body weight. So a person who weighs 70 kilograms might choose a blanket that weighs 7 kilograms. Heavy blankets are not recommended for babies or young children as they may restrict movement and breathing.
People with sleep apnea, sleep disorders, or respiratory problems should consult a doctor before using weighted blankets.
Blankets are not suitable for everyone and everyone gets the best out of their blanket differently. For example, some may find it too warm to use during the warmer months.
Can weighted blankets improve sleep?
There isn’t a lot of research on whether weighted blankets actually work, and the studies that do exist are on small groups of participants. Most studies do not focus on the average person.
But researchers are focused on whether weighted blankets can help people with chronic sleep problems, mental health conditions or developmental disorders.
There is some research to suggest that weighted blankets can help with anxiety, chronic pain and sleep, but the results are not conclusive.
A study of 120 people with insomnia found that heavy blankets helped them sleep better compared to a light blanket.
A third study of 94 adults with chronic pain found that a heavier blanket did not affect sleep, but was better at reducing pain than a lighter blanket.
Although there is no strong evidence yet to support the benefits of weighted blankets, sleep experts say there is no harm in trying them.
Dr. Daniel Baron, a sleep medicine expert at Weill Cornell Medical College, suggests this method to his patients after other conventional treatments and medications: “If it doesn’t hurt and (you think) it might help, it’s worth a try.”