HOW TO USE A WEIGHTED BLANKET
Weighted Blankets Debunked
Weighted blankets have gained popularity as a comforting and therapeutic tool for improving sleep and relaxation. Let’s debunk weighted blankets and explore everything you need to know about how to use a weighted blanket correctly, its safety, and why it might be the perfect addition to your bedtime routine.
Table of Contents
What Is a Weighted Blanket?
Weighted blankets are heavy blankets filled with materials such as glass beads, plastic pellets, filling, organic cotton, or other dense substances. Designed to apply gentle full-body pressure, they mimic a therapeutic technique known as deep pressure stimulation, which is known to promote relaxation and reduce stress, helping your body produce relaxation and happiness hormones, serotonin and melatonin; and less of the stress hormone, cortisol.
How to Use a Weighted Blanket
Using a weighted blanket is simple, but for the best results, follow a few easy guidelines:
1. Choose the Right Weight
- A weighted blanket should be about 10% of your body weight. For example, if you weigh 150 pounds, a 15-pound blanket is ideal – simply divide your body weight by 10 and if between two weights, start with the lower-weight blanket, unless you have experience of different weights already.
- For children, always consult a pediatrician before use.
2. Position the Blanket Correctly
- Use the weighted blanket on top of your regular bedding or as a standalone blanket. We typically use on top of our comforter if the weather is too cool to sleep with only the weighted blanket.
- Ensure it covers your body evenly, from shoulders to feet. We prefer knitted organic cotton weighted blanket as no weight can shift inside, ensuring that the weight is evenly distributed over the body throughout the night.
3. Start Slowly
- If you are new to weighted blankets, begin by using it for short periods during the day or while relaxing on the couch. At the very beginning, you may feel “stuck” – give your body some time, typically 2 to 3 weeks, to get used to the feeling.
- Gradually increase usage until you feel comfortable sleeping with it through the night.
4. Incorporate It Into Your Routine
- Weighted blankets can be used during meditation, while reading, lounging, or watching TV, making them versatile tools for relaxation beyond sleep.
Are Weighted Blankets Safe?
Weighted blankets are generally safe for most adults and children over the age of two and who can independently remove the weighted blanket from their body at night. However, certain precautions are necessary:
Considerations for Safety:
- Health Conditions: Avoid using a weighted blanket if you have respiratory issues, limited mobility, or circulation problems.
- Pregnancy: Pregnant individuals should consult their doctor before using a weighted blanket.
- Children and Pets: Weighted blankets are not recommended for children under two or small pets due to the risk of suffocation. Ensure, before leaving your child alone with a weighted blanket, that s/he is able to move him/herself indenpendently from underneath the blanket.
Why Are Weighted Blankets Good for Anxiety?
Weighted blankets are highly effective for managing anxiety due to the calming effect of deep-pressure stimulation, and a very natural way to manage stress and anxiety without the need of medication or other tools. This pressure helps:
- Reduce Cortisol Levels: The stress hormone decreases, promoting relaxation.
- Increase Serotonin and Melatonin: These mood-regulating chemicals enhance feelings of well-being and support better sleep.
- Mimic a Hug: The gentle pressure provides a sense of comfort and security, similar to that of a full body hug.
Studies have shown that weighted blankets can significantly reduce symptoms of anxiety, making them a popular choice for individuals dealing with stress, insomnia, or sensory processing disorders.
Are Weighted Blankets Warm?
Some weighted blankets can naturally be warmer than standard blankets due to their dense materials and structure, especially those made with glass pellets or other synthetic materials. However, their warmth can vary depending on the fabric and fill used:
- Cooling Weighted Blankets: Made with breathable fabrics like bamboo, these are designed for hot sleepers and help the body naturally auto-regulate its temperature.
- Standard Weighted Blankets: Often made with cotton or minky fabrics, they provide a cozy and warm experience.
- Seasonal Use: Choose a blanket with a removable cover for year-round comfort.
If you are a hot sleeper or looking for a weighted blanket that does not sleep warm, go with a knitted cotton blanket – make it organic cotton for the best results. Knitted weighted blankets are great as they are built with large holes and the cotton is naturally breathable. Those are a great option for year-round use. In the winter, simply add it to your existing comforter for weight benefit, without loosing the warmth of your existing bedding.
Are Weighted Blankets Dangerous?
While weighted blankets are safe for most people, there are some risks to consider:
- Overheating: Individuals prone to overheating or night sweats should choose a cooling option or a knitted cotton weighted blanket.
- Restricted Movement: People with limited mobility should avoid weighted blankets to prevent difficulty adjusting or removing them.
- Improper Weight: Using a blanket that is too heavy can cause discomfort or breathing difficulties. Always choose the correct weight for your body and stick to the 10%-of-body-weight rule.
Are Glass Bead Weighted Blankets Safe?
Glass bead weighted blankets are among the most popular options due to their small, smooth, and hypoallergenic beads. They also tend to be a little cheaper than knitted weighted blankets.
Advantages include:
- Even Weight Distribution: Glass beads ensure the blanket’s weight is spread uniformly as long as you choose a model with small stitched pockets to hold the beads in place.
- Durability: They are less likely to break down over time compared to plastic pellets.
- Non-Toxic: Glass beads are non-toxic, making them a safe choice for most users.
Choosing the Right Weighted Blanket
When selecting a weighted blanket, consider:
- Fabric: Opt for breathable materials if you’re a hot sleeper. Knitted weighted blankets made of organic cotton are the best choice for hot sleepers.
- Filling: Glass beads offer good weight distribution, while plastic pellets are more budget-friendly. Knitted cotton is best in terms of even weight distribution.
- Size: Choose a blanket that fits your bed but doesn’t hang too much over the edges, as this can affect weight distribution. If you plan on sharing your weighted blanket with a partner, add both body weights to choose the right weighted blanket weight.
How To Use A Weighted Blanket Correctly - Conclusion
Weighted blankets offer a wealth of benefits, from reducing anxiety to improving sleep quality. By understanding how to use a weighted blanket properly and ensuring you select the right one for your needs, you can enjoy their comforting and therapeutic effects safely.
Whether you are seeking stress relief or a better night’s rest, a weighted blanket might just be the cozy solution you have been looking for.
References
- Griffin Occupational Therapy. Weighted blankets, benefits, precautions plus when and why to use them. Retrieved from https://www.griffinot.com/weighted-blankets-benefits-autism-sensory/
FAQ
Most frequent questions and answers
Most people adjust within a few days to a week. Start with shorter usage periods if necessary.
Yes, but only if they are over two years old, can safely get out from underneath the blanket by themselves, and the blanket is appropriately weighted for their size.
Many have removable covers that are machine washable. Always check the manufacturer’s care instructions.
Yes, weighted blankets can help reduce stress and promote relaxation, making them a great option for individuals struggling with insomnia.
Yes, weighted blankets are available in cooling fabrics for summer and warmer options for winter, making them suitable for year-round use.
More Sleep Resources
Can a weighted blanket help with insomnia?
Yes, weighted blankets can help reduce stress and promote relaxation, making them a great option for individuals struggling with insomnia.
What is the best way to clean a weighted blanket?
Many weighted blankets have removable, machine-washable covers. For the inner layer, spot cleaning or professional cleaning is often recommended.
Can you use a weighted blanket year-round?
Yes, weighted blankets are available in cooling fabrics for summer and warmer options for winter, making them suitable for year-round use.
Are weighted blankets suitable for children?
Weighted blankets are safe for children over two years old, provided the weight is appropriate—about 10% of the child’s body weight.
What’s the difference between glass beads and plastic pellets in weighted blankets?
Glass beads are smaller, denser, and provide even weight distribution, while plastic pellets are larger and may feel lumpier.
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Laura Georgieff
Laura is a mother of three who did not sleep through the night for the first 5.5 years of her kids' lives. She is passionate about sleep quality and loves sharing her experience and knowledge of all thing bedding! It is her mission to help you make the best decisions when it comes to sleep and help you get the best deal on the market!
