Weighted blankets can be a great addition to your sleep set-up. They're used by a wide variety of people: from those simply looking to relax, to those with certain conditions who find them particularly helpful.
Weighted blankets look much like ordinary blankets at first glance, but a closer look reveals something much more interesting. In this guide, we'll answer the question: what is a weighted blanket? And explain the benefits of weighted blankets to help you determine if one is right for you.
What is a weighted blanket?
A weighted blanket is a specially designed blanket that is noticeably heavier than conventional blankets. The added weight comes from a filling material within the blanket itself, creating an overall heavier object.
These fillings can be made from a variety of materials, including glass beads or pellets, plastic pellets, steel shot beads, and organic materials such as rice, sand and beans. Each filling gives a slightly different feel or weight distribution within the blanket, and some are more environmentally friendly than others.
How heavy are weighted blankets?
The heaviness varies massively. As a general rule of thumb, weighted blankets for adults usually weigh between 15lb and 25lb (6.8kg and 11.3kg). Blankets for children will typically be much lighter.
Experts usually recommend choosing a weighted blanket that is roughly 10% of your body weight. For example, if you weigh 150lb (68kg), you should select a blanket of approximately 15lb (6.8kg).
How do weighted blankets work?
When you wrap yourself up in a weighted blanket, the filling creates a sensation of constant, gentle pressure across your body. This is known as deep pressure stimulation (or deep pressure therapy).
This gentle pressure is thought to encourage the body to produce certain calming hormones, such as serotonin and dopamine, whilst also reducing the stress hormone cortisol. It's often compared to the comforting sensation of a long hug.
Benefits of weighted blankets
The benefits of weighted blankets and deep pressure stimulation include the following:
Improving quality of sleep
As deep pressure stimulation encourages the release of serotonin, your body can then use this to create melatonin – a hormone associated with regulating sleep. This means that using a weighted blanket can help to create a more regular and healthy sleeping pattern.
Reducing anxiety and stress
The reduction in cortisol associated with deep pressure stimulation can help to reduce feelings of anxiety and stress. Studies have found that weighted blankets may be able to help people who suffer from chronic stress and anxiety in their daily lives. Additionally, a weighted blanket can be used as a short-term calming measure in stressful situations.
Helping people with ADHD
People with ADHD can benefit from the calming effect of a weighted blanket, helping them to focus on tasks and not get distracted. There's also evidence that weighted blankets can help people with ADHD to sleep better.
Helping people with autism
People with autism and sensory processing disorder (SPD) often find intense sensory input overwhelming. Weighted blankets provide consistent, calming pressure that can help to limit sensory overload, making them a popular choice for people with autism and SPD.
Helping people with insomnia
A weighted blanket may help people with insomnia to fall asleep more easily and to sleep for longer. The calming, sleep-promoting hormones produced during deep pressure stimulation make weighted blankets a helpful tool for insomnia sufferers.
Helping people with OCD
People with OCD may find that the calming pressure of a weighted blanket helps to control their anxiety levels. Managing anxiety can be an important way for people with OCD to limit the urge to perform compulsive behaviours.
Are there any disadvantages to weighted blankets?
For most people, weighted blankets are a positive addition to their sleep set-up. However, it's worth being aware of some potential downsides before purchasing a weighted blanket.
Weighted blankets are not recommended for:
- Young children (under the age of two, or those without the strength to remove it themselves)
- Those with respiratory problems or conditions affecting breathing
- Claustrophobic people or those who find additional weight distressing
- People who are easily overheated
It's also worth noting that weighted blankets are typically more expensive than conventional blankets, as they are more complex to make. They can also be heavy and difficult to move around.
If you aren't sure whether a weighted blanket is right for you, consult a healthcare professional before making a purchase.
How to use a weighted blanket
Weighted blankets can be used in a number of ways. Many people choose to sleep under one, making it part of their nighttime routine to promote a better sleep. Others will use them when watching TV, reading, or just resting – wherever they need to relax and unwind.
Using a weighted blanket is straightforward. Simply wrap yourself up under the blanket, making sure it's covering as much of your body as possible. The greater the coverage, the more deep pressure stimulation you will experience.
Where to buy a weighted blanket
If you're interested in purchasing a weighted blanket, make sure to look for a reputable retailer with a good track record. You should also check the weight of the blanket compared to your own bodyweight, and consider whether the filling material is suitable for you.
At Snuggy, we offer a range of weighted blankets for adults and children with a range of weights, colours and sizes available. Check out our collection of weighted blankets to find the perfect one for you.
