In recent years, weighted blankets have gained popularity as a tool for improving sleep quality and reducing stress. These blankets, typically filled with materials like glass beads or plastic pellets, provide gentle pressure that mimics the feeling of being hugged or held. This deep pressure stimulation has been shown to promote relaxation, ease anxiety, and even help with certain sleep disorders.
If you’ve ever struggled with insomnia, restlessness, or nighttime anxiety, a weighted blanket might be worth considering. In this article, we’ll explore how they work, their benefits, and how to choose the right one for your needs.
Weighted blankets rely on a therapeutic technique called Deep Pressure Stimulation (DPS). This gentle, even pressure activates the parasympathetic nervous system, which helps the body relax. The sensation is similar to being swaddled as a baby or receiving a firm hug.
Research suggests that this pressure can increase serotonin and melatonin levels—hormones that regulate mood and sleep—while decreasing cortisol, the stress hormone. This makes weighted blankets particularly helpful for people with:
The recommended weight for a weighted blanket is typically 10% of your body weight, plus one or two pounds for optimal comfort.
Many users report falling asleep faster and experiencing deeper, more restful sleep with a weighted blanket. The gentle pressure helps calm the nervous system, reducing nighttime awakenings and promoting longer sleep cycles.
The pressure from a weighted blanket can create a sense of security, similar to a therapeutic technique used in occupational therapy. Studies have shown that this can lower heart rate and blood pressure, making it easier to relax.