Weighted blankets deliver gentle, evenly distributed pressure across the body, often using materials like glass beads or plastic pellets. These blankets are popular for enhancing relaxation and improving sleep. Since restful sleep and anxiety relief are often difficult during pregnancy, this article explores how these blankets work and provides guidance on their safe use for expectant mothers and the developing baby.
Understanding Deep Pressure Stimulation
Weighted blankets function by applying Deep Pressure Stimulation (DPS), which involves firm, gentle, and consistent pressure over a large area of the body. This sensation mimics the calming effect of a hug or being swaddled, triggering a physiological response in the user. The pressure helps shift the body’s balance from the sympathetic nervous system, responsible for the “fight-or-flight” response, toward the parasympathetic nervous system.
Activation of the parasympathetic nervous system promotes a “rest-and-digest” state associated with relaxation. This process decreases the stress hormone cortisol and increases neurotransmitters like serotonin, helping to ground the individual. By regulating the nervous system, deep pressure stimulation provides a rationale for the calming and mood-boosting effects many users report.
Physical Safety and Positioning During Pregnancy
When considering a weighted blanket during pregnancy, the primary concern is ensuring physical safety for both the mother and the fetus. The common guideline suggests choosing a blanket that is about 10% of the user’s total body weight. However, during pregnancy, experts suggest opting for a slightly lighter blanket, perhaps 5% to 7% of the body weight, to ensure comfort and avoid excessive pressure. Some sources recommend basing the weight on the individual’s pre-pregnancy weight.
The blanket must never be placed directly over the abdomen, especially as the pregnancy progresses into the second and third trimesters. While the amniotic fluid and uterine wall offer substantial protection to the developing fetus, avoiding direct pressure minimizes risk and prevents discomfort for the mother. The blanket should be positioned primarily over the legs, feet, or draped around the shoulders to deliver the benefits of deep pressure stimulation without compressing the growing belly.
Heat regulation is another physical consideration, as pregnant individuals often experience an elevated core body temperature and night sweats due to hormonal changes. The dense construction of a weighted blanket can trap heat, potentially leading to overheating and discomfort. Selecting a blanket made from breathable, cooling fabrics, such as bamboo or cotton, can help mitigate this issue. Furthermore, the pregnant person must be able to easily and independently remove the blanket at any time, ensuring unrestricted movement.
Psychological Relief and Sleep Quality
The calming effects of weighted blankets offer psychological relief to expectant mothers. Pregnancy often involves increased anxiety and worry, which can lead to difficulty initiating and maintaining sleep. The grounding pressure from the blanket helps reduce anxiety by inducing a state of calm, benefiting mental well-being.
Sleep disturbances like insomnia become more prevalent, particularly in the later stages of pregnancy. Using a weighted blanket can help improve sleep quality and promote faster sleep onset by encouraging the production of the sleep-regulating hormone melatonin. The soothing sensation may also help alleviate symptoms of Restless Leg Syndrome (RLS), a common complaint during pregnancy, by providing gentle pressure on the limbs.
When Use Requires Consultation With a Doctor
While generally safe for most healthy pregnancies, specific pre-existing or pregnancy-related medical conditions necessitate consulting a healthcare provider before using a weighted blanket.
Individuals with severe respiratory conditions, such as obstructive sleep apnea, uncontrolled asthma, or chronic obstructive pulmonary disease, should seek medical clearance. The added weight on the chest may restrict breathing capacity, which could be hazardous for those with compromised lung function.
Circulatory issues also warrant discussion with a doctor, especially for those with deep vein thrombosis (DVT) risk or preeclampsia. The blanket’s weight could restrict blood flow or place additional strain on the circulatory system.
Any condition that limits a person’s mobility, such as orthopedic issues or severe joint pain, requires consultation. This ensures the individual can easily remove the blanket without assistance.