Why You Need a Weighted Blanket for Insomnia & Anxiety
I have major insomnia. I’m not talking about the “I struggle to fall asleep sometimes because I drank too much coffee” insomnia either. I’ve literally struggled with sleep my entire life.
My nights normally look something like this:
We watch TV or a movie on the couch until about 10 PM and then get ready for bed. We get into bed and my amazing boyfriend falls asleep at about 7 minutes after he lays down.
I on the other hand, watch tv, read a book or stare at my phone until about midnight. Then, realizing it’s midnight stress out and try to shut everything off. Then, decide to recount weird conversations I had, things I spent too much money on, that one time when I was 12 and accidentally looked at someone weird and worry they remember…
That happens on the reg until about 2 am. Most of the time I fall asleep by 1 or 2. But then, on not so rare occasion, I sit in bed until about 4 or 5 am and notice the sun is coming up and I still haven’t fallen asleep. Then fall asleep and wake up at 9 am in a weird non-sleep hangover haze.
I’ve tried EVERYTHING. If you tell me to try taking melatonin I’ll laugh in your face. That sh*t does not work on me. I had a doctor tell me once that I should work on going to bed with a “grateful heart” and think about things that make me happy. HAHAHAHA. I laughed in his face and then cried in my car.
I’ve also tried just about every over the counter sleeping pill you can think of. And yes, the rumors are true. Ambien makes you do weird stuff. I’m what you call a “sleep cooker” and “sleep texter”. Meaning I will take a sleeping pill, think I’m nodding off to Neverland and then wake up the next morning and realize I made myself a bowl of chili and a full blown quesadilla, Top Chef style in the kitchen. I’ll also have complete, seemingly coherent text conversations with people that I don’t remember. That being said, I’ve tried to lay off the sleeping pills.
Recently I started seeing the whole weighted blanket craze blow up on the internet. So I had to find out if they were worth the hype or a total gimmick. I’ve been sleeping with one for a week now and here are my honest thoughts.
Using a Weighted Blanket for Insomnia & Anxiety
What Is A Weighted Blanket?
Weighted blankets began as a coping device in the special-needs community. Now they’re all over Instagram and just about everyone who’s been on the Bachelor franchise is posting paid ads about them. Note, this blog post is not paid. I bought my blanket fair & square on Amazon.
Weighted blankets are also referred to as gravity blankets and used to be a tool of therapists and psychiatry clinics. Now, they’re mainstream and can be found on Amazon, at Target & all over the internet.
The blankets have a long history of use in a type of occupational therapy called sensory integration therapy. This type of treatment is sometimes used to help people with autism, disorders or mental health issues focus on sensory experiences, which experts say may boost these individuals’ ability to regulate their emotions and behavior. Weighted blankets are one tool therapists use to provide deep-touch pressure. I like to think of it as a gentle hug.
A weighted blanket is exactly what it sounds like. It’s a blanket with extra weight in it! It kind of reminds me of the weighted arm and ankle wraps you see jazzercise people wearing.
Weighted blankets can use different materials that make it heavier. Two of the most common ones you will find are glass beads or plastic pellets. However, you can come across blankets that have rice, millet, or even lead in them (avoid the lead).
How Weighted Blankets Help With Insomnia
The idea behind deep pressure touch (or DPT) is that it stimulates the release of serotonin and dopamine, two neurotransmitters that tend to make people feel more relaxed.
Some research suggests that slow and gentle touch can stimulate portions of the limbic system, the brain’s network for processing emotion and fear. Think about having your back or head lightly rubbed. Or how sleepy you feel after a gentle massage.
The pressure you feel while you’re laying down gives you a reassuring and cocooning feeling. Also, the weighting material inside the blanket produces a light, stroking-like tactile sensation when you move. This feeling, amplified by movements, whether you’re tossing and turning or slightly moving, can feel like a gentle caress.
The first night I slept with my weighted blanket was a little weird. But I noticed that I fell asleep fairly easily. After a week, I’ve noticed that I’ve been falling asleep earlier AND staying asleep. A blanket that hugs you all night long – a light hug, not a smother – is a really nice way to sleep.
How Weighted Blankets Help With Insomnia
There’s a lot of scientific evidence showing that anxiety and sleep are closely connected. I usually sleep better on days when I have less anxiety. When I’m over stimulated or overly anxious, I usually wake up more often and it takes longer to get to sleep.
On top of that, the less I sleep, the more heightened my anxiety level is the following day.
As I mentioned before, one of the reasons why DTP works is because it has been shown to increase serotonin in the body. Serotonin is a chemical in the body that works in conjunction with other hormones to decrease blood pressure, heart rate, anxiety, and regulate your mood. This ultimately has calming effect on the body.
DTP has also been found to reduce cortisol levels in the body. Cortisol is a hormone which regulates stress responses in the body. High levels of cortisol are associated with high levels of stress and the use of a weighted blanket can actually decrease these stress hormones in the body. This can lead to an improved mood and feeling better physically.
Weighted blankets have specifically been shown to decrease the activity in the nervous system as well. This is due to the effects on the vagus nerve, which is involved in regulating heart rate and blood pressure.
Other Benefits & Uses For Weighted Blankets
After doing a little research, I found a ton of other benefits stemming from using weighted blankets.
As someone who struggles with a panic disorder, I can tell you that it literally stops you in your tracks. Most people confuse anxiety and panic. In my case, I don’t know when an attack is coming. It literally just comes out of nowhere, no cause or warning. I read a few articles stating that weighted blankets have been shown to help manage panic disorder. Sleeping with a weighted blanket helps people wake up feeling less anxious and feeling more refreshed. Since fatigue is often a common trigger, a good nights sleep is key in controlling it.
They can help with sensory processing disorders. A sensory processing disorder is kind of like a “traffic jam” in your brain. Information gets in, but it somehow gets jumbled and clogged up along the way. This can lead to anxiety and meltdowns. Sensory processing disorder can be especially challenging for kids, who struggle to verbalize how they’re feeling. Weighted blankets can have the same calming effect on those with sensory processing disorder.
- Improves Focus for ADHD
- Eases Symptoms of Restless Leg Syndrome
- Helps Fibromyalgia Pain
- Boosts Mood
- Promotes Calm
- Increases Focus
- Eases Pain without Drugs
- Helps with Travel Anxiety
- Addresses Symptoms of PTSD
- Decreases Anxiety in Pets
- Helps Manage OCD
- Manages Autism Symptoms (this link to Harvard Research is really interesting)
Weighted Blankets For Sleeping
Even if you don’t struggle with insomnia, weighted blankets are amazing. They feel so relaxing and cozy. It’s kind of like taking a trip to the spa in your own bed or even on the couch. Most of them come with removal duvet’s, so you can choose a light weight breathable material if you’re a hot sleeper, or even a plush microfiber for a cozier feel. Even if you don’t struggle with insomnia or anxiety, weighted blankets are a great physiological approach to decrease your heart rate and blood pressure, improving your mood and promoting restful sleep and relaxation.
Weighted Blankets For Stress Relief
Stressed out? Get a weighted blanket! Even if you don’t have to have a chronic stress problem, most of us feel the side effects of stress. Whether it’s a bad day, a fight with a friend or financial problems, stress is everywhere. Weighted blankets help combat stressers! A little deep pressure stimulation can be an amazing stress reliever.
I just bought a smaller weighted blanket to keep in my office and put on my lap while I’m working!
Quality Weighted Blankets
Here’s where things get a little tricky. How do you pick out a weighted blanket? There are literally hundreds of options online.
The first thing you want to decide is where to buy one from. I found one on Amazon that met all of the criteria I was searching for.
The one I bought came with two separate duvet covers. One for hot and one for cold sleepers. I wanted the option to swap the duvet cover out during hot or cold months. I also wanted to find one made from nano-ceramic beads. Nano-ceramic beads are durable and have a silky texture.
Weighted blankets aren’t cheap, ranging anywhere from $100 to $400. So I wanted to find one that was sturdy and wouldn’t fall apart. Glass and plastic bead filling weighted blankets have a lot of reviews saying they feel kind of like a quilt of cornhole bags, which doesn’t sound cozy. I really like that the filling stays distribute throughout the entire blanket, so you don’t get weird weight shifts.
Choosing a weighted blanket is based on each individual’s need. The formula commonly used for a weighted blanket and recommended for children and young teens is 10% of the body weight plus 1 or 2 pounds. In older teens and adults this formula can be pretty heavy, so it’s save to stick with 10% of your body weight.
There are also different sizes, depending on where you plan to use your blanket. The 60″ x 80″ blanket I got is a great size for sharing on the couch (or alone), but I wouldn’t recommend it for more than one person if your bed is larger than a double or a queen. This King Sized option is great if you’re in a larger bed. You can easily use it alone or throw on your favorite duvet cover for styling and to keep it clean.
Shop My Favorite Weighted Blankets
More Tips for Staying Healthy:
10 FOODS YOU CAN EAT TO BOOST YOUR IMMUNE SYSTEM