Weighted blankets are popular non-pharmacological tools used to address sleep disturbances and anxiety. Many wonder if this intervention can help with specific sleep disorders like night terrors. While direct research connecting weighted blankets to night terror reduction is limited, understanding their mechanics and the nature of the phenomenon offers insight into their potential role.
Defining the Night Terror Phenomenon
A night terror, technically known as a pavor nocturnus, is a form of parasomnia characterized by a sudden, partial arousal from deep sleep. This event typically occurs during the first third of the night during the deepest stage of non-rapid eye movement (NREM) sleep. The individual may scream, thrash, or show signs of intense fear, rapid heart rate, and sweating.
It is important to distinguish a night terror from a nightmare, which is a frightening dream occurring during rapid eye movement (REM) sleep. Unlike a nightmare, a person undergoing a night terror is not fully awake and is usually unresponsive to comfort attempts. Crucially, the person has no memory or recollection of the event upon fully waking. This lack of memory occurs because the terror does not originate in the dreaming phase of the sleep cycle.
Deep Pressure Stimulation: The Proposed Mechanism
Weighted blankets operate on the principle of Deep Pressure Stimulation (DPS), also known as Deep Pressure Touch (DPT). This therapeutic technique involves applying firm, gentle, and evenly distributed pressure across the body, similar to a secure hug. The sensory input from DPS is believed to influence the autonomic nervous system.
The pressure helps shift the body’s control from the sympathetic nervous system (“fight or flight”) to the parasympathetic nervous system (“rest and digest”). This activation promotes a calming response. Physiological markers of stress, such as the hormone cortisol, are believed to decrease following DPS.
The sensory input may also stimulate the release of neurotransmitters, notably serotonin, which contributes to feelings of well-being and calmness. Serotonin is a precursor to melatonin, the hormone that regulates the sleep-wake cycle. By promoting this neurochemical balance and reducing physiological arousal, a weighted blanket aims to create an ideal state for sleep onset and maintenance.
Specific Efficacy: What the Research Says
Clinical research specifically investigating weighted blankets to reduce the frequency or intensity of night terrors is sparse and often relies on anecdotal reports. Since night terrors are linked to a sudden, incomplete arousal from deep NREM sleep, a blanket cannot directly prevent the biological mechanism that triggers the episode. Therefore, the potential benefit is thought to be indirect.
The established evidence for weighted blankets relates to their effect on broader conditions like anxiety and insomnia. Multiple systematic reviews suggest they may be a beneficial therapeutic tool for reducing anxiety and managing psychological distress. By lowering overall pre-sleep anxiety, the blanket may promote a more stable and higher-quality sleep structure.
Improved overall sleep quality, characterized by better sleep onset and fewer nighttime awakenings, helps stabilize the sleep cycle. This stabilization may reduce the likelihood of the sudden, partial NREM arousal that defines a night terror. While not a direct treatment, the blanket’s anxiety-reducing effects contribute to a sleep environment less conducive to these episodes.
Safety and Usage Considerations
For safe and effective use, a weighted blanket should be approximately 5% to 10% of the user’s total body weight. This calculation ensures the blanket is heavy enough to provide deep pressure stimulation without being restrictive. The user must also be able to easily remove the blanket without assistance.
Certain health conditions are contraindications for use due to the pressure the blanket exerts on the chest and body. Individuals with respiratory conditions, such as severe asthma, chronic obstructive pulmonary disease (COPD), or sleep apnea, should consult a healthcare provider before use. The added weight can increase the work of breathing, potentially worsening symptoms.
Weighted blankets are not safe for infants or toddlers who lack the strength or mobility to push the blanket off themselves, posing a risk of suffocation. Anyone with circulatory issues, reduced mobility, or claustrophobia should exercise caution and seek medical advice. Consulting a pediatrician or sleep specialist is recommended to ensure the blanket is appropriate for the individual’s specific needs.