A weighted blanket uses Deep Pressure Stimulation (DPS) to encourage calm and relaxation. This gentle pressure mimics a hug, activating the parasympathetic nervous system and lowering stress hormones like cortisol. Side sleepers can enjoy this benefit, but it requires specific attention to weight and positioning to ensure comfort and safety.
Safety and Weight Distribution for Side Sleepers
Using a weighted blanket while side sleeping challenges weight distribution. When lying on your back, the weight spreads evenly across the torso, hips, and legs, providing balanced pressure. In the side position, however, the weight naturally concentrates on the shoulder and hip pressed against the mattress, creating pressure points.
The primary safety concern for side sleepers is the potential for uneven pressure on the chest and lungs. While the blanket provides a comforting sensation, an overly heavy blanket can slightly restrict the movement of the diaphragm, making deep breaths feel more labored. This is a particular concern for individuals with pre-existing respiratory conditions, such as obstructive sleep apnea, who should always consult a doctor before use.
Deep Pressure Stimulation (DPS) promotes the release of neurotransmitters like serotonin, which converts into the sleep-regulating hormone melatonin. For DPS to work effectively, the pressure must be evenly perceived without causing discomfort or inhibiting movement. A blanket that is too heavy can hinder the body’s natural ability to reposition itself during the sleep cycle. To mitigate uneven pressure, side sleepers must focus on selecting a weight that allows them to shift easily and does not feel restrictive on the upper body.
Optimizing Body Alignment
To maximize the comfort of a weighted blanket while side sleeping, the focus must shift to maintaining proper spinal alignment. The use of strategic pillow placement is an effective way to support the body’s natural curves and distribute the blanket’s weight more evenly. Placing a firm pillow between the knees helps keep the hips stacked and prevents the upper leg from pulling the spine out of alignment.
Another common issue for side sleepers is the unsupported top arm and shoulder, which can collapse forward under the weight of the blanket. A contoured body pillow can be used to support the upper arm and leg, essentially creating a barrier that elevates the limbs and prevents direct compression from the blanket. This simple adjustment ensures the pressure is felt across the body’s surface rather than concentrated on the joints.
Side sleepers can also drape the blanket strategically instead of fully covering the entire body. Folding the blanket in half lengthwise and covering only the lower body and legs provides deep pressure without applying excessive weight to the chest area. This technique is useful for those who find pressure on the upper body too intense. Partial coverage allows for easier movement and a less restrictive feeling throughout the night.
Selecting the Ideal Weighted Blanket Weight and Size
The standard guideline for selecting a weighted blanket is choosing one that is approximately 10% of the user’s body weight. For side sleepers, this general rule often needs adjustment because of the more focused application of pressure in this position. It is recommended that side sleepers opt for a blanket at the lower end of the recommended range, or even slightly below, such as aiming for closer to 7% of their body weight.
This reduction of 5 to 10 pounds from the initial calculation helps prevent the blanket from creating uncomfortable pressure points on the shoulder and hip. The size of the blanket is also a factor, as it should be large enough to cover the body but ideally should not overhang the sides of the bed significantly. If a blanket drapes too far over the edge, the weight can pull the blanket off the user, which disrupts sleep.
When considering internal components, blankets filled with fine materials like glass beads offer a more uniform distribution of weight compared to those with larger plastic pellets. Selecting the right weight involves a personal trial, but starting with a lighter option for side sleeping ensures comfort and safety.