If you’ve heard talk of weighted blankets and wondered what on earth they are, you’re in the right place; you might even be tempted to invest in one for yourself!
Well, in simple terms weighted blankets are soft blankets filled with small, lightweight materials; Simba’s Orbit Weighted Blanket uses glass nano-beads to add a sensation of gentle weight. But there’s so much more to them than that…
What does a weighted blanket do?
As well as being an extra layer of warmth, weighted blankets are designed to help reduce stress and enhance feelings of relaxation and security.
A normal blanket may offer that same sense of security; as children, blankets might have been a source of comfort and security, and as adults, our brains associate that familiar feeling with relaxation. But everything changed by the end of the last century; the blanket was thrown off our beds and replaced by the duvet, with its similar benefits of comfort, warmth and its time-saving convenience.
How do weighted blankets work?
Biology plays a big part in how weighted blankets actually work; as night draws in and our brain gets ready for sleep, our body temperature naturally drops. This cooler temperature correlates with increased levels of melatonin (the sleep hormone) and a reduction in reactivity and alertness – the perfect recipe for deep, restorative sleep.
In addition the temperature of our environment also drops as the night goes on. And when, after a few hours of sleep the brain enters REM sleep, our body loses the ability to maintain body temperature through the normal means of adjusting, sweating, or shivering. So to keep warm, we need a barrier between us and the outside environment such as a blanket.
But there’s another factor at play: a soft, lightweight blanket can mimic Deep Touch Pressure Stimulation, which has been shown to promote relaxation and reduce anxiety. This is why weighted blankets have become popular for people with stress or sleep disorders and are also known as 'anxiety blankets'.
The weighted blanket and anxiety: what’s the science?
Let’s dig into the science of Deep Touch Pressure Stimulation (or Deep Pressure Therapy) and how weighted blankets can combat feelings of stress and anxiety.
The idea is that applying light but firm pressure to the body (through methods such as weighted blankets or massage) helps regulate the nervous system by activating the parasympathetic nervous system, which is responsible for the body's "rest and digest" response, while counteracting the "fight or flight" response associated with anxiety. This can lead to a decrease in heart rate and blood pressure, relax your muscles, and reduce stress hormones like cortisol. Conversely it’s thought that DPT can also lead to the release of endorphins and neurotransmitters like serotonin and dopamine, which have mood-boosting and calming effects.
We like to think of it as finding your ‘Off’ switch.
What are weighted blankets used for?
Weighted blankets are great for any adult who wants a deep night's sleep, and especially useful for insomniacs or those having trouble sleeping because of stress, worry or restlessness.
You can use them for naps, or at night; ideally they would feature an inner blanket with the weighted materials stitched evenly into it to avoid clumping, along with a removable and washable, breathable cover to support air circulation and breathability - a weighted blanket is supposed to help you sleep soundly, not wake you up because you’re soaked in sweat. And while they are often available in functional neutral colours like grey, they are increasingly to be found in a variety of colours and fabrics.
What weight of blanket is best?
A common recommendation is to choose a blanket which is about 10% of your body weight; Simba’s Orbit Weighted Blanket weighs 6.8 kg or 15lb, which by this calculation would mean it was suitable for a person weighing 68 kg or 150lb. But you should opt for whatever works for you; some people may find a blanket that's 5% to 12% of their body weight more comfortable, according to the Sleep Foundation.
Bear in mind though that weighted blankets are not suitable for everyone; they’re not recommended at all for babies or toddlers, or in fact anyone that might not be able to remove the blanket by themselves should they wish or need to (such as sufferers of epilepsy, diabetes, physical disability) or who may be susceptible to other issues such as sleep apnoea, respiratory disorders, or claustrophobia. If in any doubt it’s a good idea to consult a doctor before you use one.
A word before you go…
So, are weighted blankets good for you? Well, yes they can be. But it’s important to remember that while weighted blankets can be a helpful tool for managing anxiety and insomnia, they should not be a replacement for proper mental health care; if you’re severely impacted by stress or anxiety please do reach out for professional medical help.
