A weighted blanket is a specialized piece of bedding designed for therapeutic use, distinguished by its uniformly distributed heaviness. The weight, typically ranging from 5 to 30 pounds, comes from internal materials such as fine glass beads, plastic poly pellets, or dense fibers. Unlike a standard comforter, the design focuses on creating gentle, firm pressure across the body. This pressure delivers a calming sensation, offering a non-pharmacological method for relaxation. The blanket provides a feeling of being hugged or held, which helps the user settle into a state of rest.
The Mechanism of Deep Pressure Stimulation
The comforting sensation of a weighted blanket is achieved through Deep Pressure Stimulation (DPS). This involves applying firm, consistent pressure across a large surface area of the body, which directly impacts the autonomic nervous system. This pressure encourages the activation of the parasympathetic nervous system, often called the “rest and digest” system. Activation helps slow down physiological responses, including a reduction in heart rate and normalization of breathing.
DPS simultaneously inhibits the sympathetic nervous system, which is responsible for the body’s “fight or flight” response to stress. This shift helps the body move away from heightened alertness and into a more tranquil condition. The pressure also triggers the release of specific neurochemicals in the brain. Serotonin and dopamine are released, promoting feelings of well-being and calmness. Furthermore, the blanket’s use is associated with a reduction in cortisol, the hormone linked to stress.
Uses for Sleep and Sensory Issues
Weighted blankets are popular for managing conditions involving heightened physical or emotional arousal. A common application is for individuals struggling with chronic sleep disturbances, such as insomnia. The grounding pressure can help shorten the time it takes to fall asleep and improve the quality of rest.
The blankets are frequently used to manage anxiety by providing a sense of physical security that mitigates feelings of unease. For those with Sensory Processing Disorder (SPD) or autism, the consistent, gentle input offers a structured, calming sensory experience. This input helps reduce the effects of sensory overload, serving as a physical filter against overwhelming external stimuli. The calming, grounding effect is also sought by people experiencing restless leg syndrome.
Choosing and Caring for Your Blanket
Selecting the correct weight is the most important factor for both effectiveness and safety. General guidance suggests choosing a blanket that is approximately 5% to 10% of the user’s total body weight to ensure proper pressure distribution. The decision should always be based on the individual user’s weight, not the size of the bed.
Several safety precautions are necessary. The blanket should never be used for infants or toddlers, and any user must be capable of removing the blanket independently. Individuals with certain pre-existing health conditions should consult a healthcare provider before use. These conditions include severe respiratory issues like sleep apnea or asthma, or circulatory problems.
Proper maintenance is necessary to preserve the blanket’s integrity and cleanliness. Many weighted blankets feature a removable outer cover, which can be machine-washed on a gentle cycle with cold water. The inner weighted section, which contains the glass beads or pellets, should be spot-cleaned to prevent damage. Avoid using high heat when drying, as this can damage the fabric and the internal filler material.