In recent years, weighted blankets have gained popularity as a tool for improving sleep quality and reducing stress. These blankets, typically filled with glass beads or plastic pellets, provide gentle pressure that mimics the feeling of a hug. This deep pressure stimulation has been shown to promote relaxation, ease anxiety, and even help with conditions like insomnia and sensory processing disorders. In this article, we’ll explore the science behind weighted blankets, their benefits, how to choose the right one, and tips for maximizing their effectiveness.
A weighted blanket uses the principle of deep pressure stimulation (DPS), a form of touch therapy that applies gentle, even pressure across the body. This pressure triggers the release of serotonin and melatonin—hormones that regulate mood and sleep—while reducing cortisol, the stress hormone.
The added weight (usually 10% of the user’s body weight) creates a calming effect similar to being swaddled or hugged. This is particularly beneficial for individuals with:
Studies suggest that the pressure from a weighted blanket can help lower heart rate and improve overall relaxation, making it easier to fall and stay asleep.
Many users report deeper, more restful sleep when using a weighted blanket. The gentle pressure helps regulate the nervous system, reducing nighttime awakenings and promoting longer sleep cycles.
The calming effect of deep pressure stimulation can help alleviate symptoms of anxiety. Research has shown that weighted blankets can reduce feelings of nervousness and improve emotional regulation.
For individuals with autism or sensory processing issues, the even pressure of a weighted blanket provides a comforting, grounding sensation that can help with overstimulation.