Can weighted blankets improve your sleep quality as their manufacturers claim?
As the temperature drops, pullover blankets can be a popular choice for keeping warm. Some people say that the extra pressure helps them calm the worries of the day and fall asleep more quickly.
However, research on the effectiveness of this particular type of blanket is limited.
Here’s what you need to know.
What are gravity blankets?
Gravity blankets have extra weight due to the glass or other beads or stuffing they contain. Scientists don’t know exactly how they work, but they have some ideas.
Firmly touching such a blanket can calm the brain’s “fight-or-flight” response, says Dr. Neal Walia says.
“Having your weight distributed evenly over you tells your body, ‘Hey, you’re in a calm environment,'” he explains.
The extra pressure can signal the brain to release the love hormone, also known as oxytocin. She adds that bonding and cuddling occurs during bonding and can also reduce anxiety.
How do I use a gravity blanket?
For most healthy adults, experts recommend choosing a blanket that is about 10% of body weight.
Weighted blankets are not recommended for infants or toddlers because they can restrict movement and breathing.
People with sleep apnea, sleep-related disorders, or breathing problems should consult a doctor before using a weighted blanket.
Blankets are not for everyone and everyone uses their blankets differently. For example, some people may find them too hot to use in the warmer months.
And extra pressure comes at a cost: quality gravity blankets can be expensive, depending on their size, weight, and material.
Some take them out of the closet to relax while watching TV or drinking a glass of wine.
Others use them during times of stress.
Can they improve sleep?
There hasn’t been much research done on whether weighted blankets actually work, and the studies that do exist involve small groups. Most studies do not focus on average sleep. Instead, they are investigating whether gravity blankets can help people with chronic sleep problems, mental illness or developmental disorders.
There is some evidence that these blankets can help with anxiety, chronic pain, and sleep. However, the research did not come to a definitive conclusion.
A study of 120 insomniacs found that weighted blankets helped them sleep better than light blankets. Another study of 67 children with autism found that a gravity blanket had no effect on their sleep – but the children and their parents preferred it to a regular blanket.
A third study of 94 adults with chronic pain found that a heavier blanket did not affect their sleep, but was better at reducing pain than a lighter one.
While there’s not yet strong evidence to support the benefits of this particular type of blanket, sleep experts say there’s no harm in giving them a try if you’re willing to spend the money.
Dr. Daniel Barone, a sleep medicine specialist at Weill Cornell Medicine, recommends this to his patients after other traditional treatments and medications.
“If it doesn’t hurt and can help, it’s worth a try,” he says.