Have you ever heard of weighted blankets? These sleep companions have gained popularity in recent years for their potential to improve sleep quality, reduce stress, and ease anxiety. Service Members often report trouble with their sleep and can benefit from ways to optimize their sleep readiness. But does the evidence support using weighted blankets to improve sleep? Learn more about how weighted blankets work and the science behind their impact on sleep.
What are weighted blankets?
Weighted blankets contain fill materials—small metal chains, glass beads, or plastic pellets—to make them heavier than a traditional blanket. Occupational therapists began using them more than 20 years ago to help ease anxiety in children with developmental and sensory disorders, who found the weight on their chests to be calming. Once other healthcare providers realized these calming effects, they started to use weighted blankets in adult mental health settings. Now, weighted blankets are becoming increasingly popular among the general population.How they work
Weighted blankets provide gentle, evenly distributed pressure across your body. This type of pressure can activate the “rest and digest” system and calm the "fight or flight" response. As a result, heart and respiratory rates drop, which can give you a sense of calm and relaxation. It's like the soothing sensation babies experience when swaddled.The science behind weighted blankets
Many people who use weighted blankets report sleeping better and feeling more relaxed. But these benefits could also be the result of the placebo effect—when the belief that something can make you feel better truly changes your perception of how you feel. Researchers have conducted a few studies to help tease out the actual benefits of weighted blankets on sleep from the placebo effect. Some interesting results have emerged from these studies:- When people struggling with insomnia slept with a regular blanket for 1 week, with a weighted blanket for 2 weeks, and with a regular blanket for another week, they moved less and reported sleeping better when using a weighted blanket.
- When people with psychiatric disorders used weighted or regular blankets for 4 weeks, those who slept with a weighted blanket reported falling asleep faster, waking up fewer times at night, and feeling less daytime fatigue.
- When people living with chronic pain slept with weighted or regular blankets for 1 week, those who used a weighted blanket felt less anxiety and less pain.
- Before the lights went off for the night, healthy people laid in bed for 1 hour under dim lights using a weighted or light blanket. Researchers collected saliva before and after the 1-hour period to measure melatonin, the hormone that helps with falling asleep. The people who used weighted blankets had higher levels of melatonin at the end of the 1-hour period.
Although these studies provide some evidence, more research is needed to confirm that weighted blankets can help people sleep better and longer.
What to know before trying a weighted blanket
Using a weighted blanket might help you sleep better, but they’re not a one-size-fits-all solution to sleep problems. Developing good sleep habits is still the best way to get a restful night's sleep. (You can test how good your sleep habits are with the HPRC Sleep Habits Self-check.)Weighted blankets are generally safe for most people. But if you have chronic breathing or circulation issues, asthma, low blood pressure, type 2 diabetes, claustrophobia, or obstructive sleep apnea, talk to a healthcare professional before using a weighted blanket.
If you decide to try a weighted blanket, guidelines recommend choosing a blanket that weighs 10% or less of your body weight. So if you weigh 150 lb., look for a blanket that weighs about 15 lb. Also, consider the type of fill and washing instructions. Some weighted blankets require commercial washers, some can’t be machine-washed at all, and some come with washable, removable covers.
Bottom line
Weighted blankets can be a valuable addition to your sleep optimization strategies. They offer a cocoon-like experience that many find calming and comforting. But they’re not a replacement for healthy sleep habits or professional treatment for insomnia. In addition, research in this field is still in its infancy. Visit the Sleep & Stress section of the HPRC website to keep up-to-date with evidence-based strategies to optimize your sleep readiness.
Disclosure: The opinions and assertions expressed herein are those of the author and do not reflect the official policy or position of USU or DoD. The contents of this publication are the sole responsibility of the author and do not reflect the views, opinions, or policies of the Henry M. Jackson Foundation for the Advancement of Military Medicine, Inc. Mention of trade names, commercial products, or organizations does not imply endorsement by the U.S. Government. The author has no financial interests or relationships to disclose.
