WEIGHTED BLANKETS FOR ANXIETY
Understanding How They Can Help
Weighted blankets have become a popular tool in the wellness industry, especially among individuals looking for natural ways to alleviate anxiety. These blankets, designed to provide deep pressure stimulation, offer a comforting experience that mimics a gentle, calming hug.
In this article, we will explore the benefits of weighted blankets for anxiety, why they are particularly effective for those suffering from anxiety and mental health disorders, and provide examples of some of the best weighted blankets for anxiety, available on the market today.
Table of Contents
What is a Weighted Blanket?
A weighted blanket is a therapeutic blanket filled with materials such as glass beads, fibers, or plastic pellets to add weight. The extra weight creates a sensation called “deep touch pressure” (DTP), which has been shown to have a calming effect on the nervous system. They deliver a feeling similar to that of a full-body hug, which helps increase serotonin (the happy hormone), and decrease cortisol (the stress hormone).
Weighted blankets are available in various weights, typically ranging from 5 to 30 pounds, and should be chosen based on a percentage of the user’s body weight – typically 10%.
Benefits of a Weighted Blanket for Anxiety
Weighted blankets are designed to provide more than just warmth – some are even designed to deliver weight benefit, but sleep cool. They offer a range of psychological and physiological benefits that can help reduce anxiety, making them the ideal well-being partner to those suffering some high stress and anxiety. Let’s look at some of the key benefits that make weighted blankets a valuable tool for anxiety management.
1. Promotes Deep Pressure Stimulation (DPS)
One of the primary reasons weighted blankets are beneficial for anxiety is their ability to provide deep pressure stimulation. DPS involves applying gentle, distributed pressure across the body, which has a soothing effect. This type of pressure has been shown to stimulate the release of serotonin and oxytocin, a neurotransmitter that contributes to feelings of well-being and happiness, and reduce the stress hormone cortisol. Additionally, DPS can increase melatonin production, which helps regulate sleep.
2. Reduces Cortisol Levels
Cortisol is known as the “stress hormone” and is released during times of stress or anxiety. High levels of cortisol can lead to a range of issues, including sleep disturbances, weight gain, and weakened immune function, as well as have long-term health effects. Studies have shown that using a weighted blanket can help reduce cortisol levels, leading to decreased anxiety and improved overall health.
3. Enhances Sleep Quality
For many people with anxiety, sleep disturbances are a common problem. Insomnia and restless nights often accompany anxiety disorders, creating a vicious cycle of poor sleep and heightened anxiety. Weighted blankets have been shown to improve sleep quality by providing a sense of security and calm, helping users fall asleep faster and stay asleep longer. The deep-touch pressure provided by the blanket can increase serotonin and melatonin levels, both of which play a crucial role in promoting better sleep.
4. Mimics the Feeling of a Hug
One of the more comforting aspects of a weighted blanket is that it can mimic the feeling of a hug. Hugs are known to have a calming effect on the body, releasing oxytocin, a hormone that promotes relaxation and reduces anxiety. For individuals who may not always have access to a comforting embrace, a weighted blanket can serve as a helpful substitute, providing the comfort and security needed to alleviate anxiety.
5. Improves Focus and Attention
Anxiety can often lead to difficulty focusing and staying on task. By promoting a sense of calm and relaxation, weighted blankets can help improve focus and attention. This is particularly beneficial for those with anxiety disorders who may struggle with concentration due to heightened stress levels.
6. Non-Invasive and Drug-Free
One of the significant benefits of weighted blankets is that they provide a non-invasive, natural, and drug-free option for managing anxiety. Unlike medications, which can have side effects and require a prescription, weighted blankets are a natural and safe alternative that can be used in conjunction with other treatments. Because they provide immediate comfort, they can be used throughout the day, as anxiety rises.
Why Weighted Blankets are Important for Those Suffering from Anxiety
Anxiety disorders are the most common mental health disorders in the world, affecting millions of people. For those who suffer from anxiety, the symptoms can be overwhelming and debilitating. The constant feeling of worry, fear, and unease can make daily tasks challenging and affect overall quality of life. Weighted blankets offer a simple yet effective way to manage these symptoms.
1. Provides a Sense of Control
Anxiety often stems from feeling out of control. Using a weighted blanket allows individuals to create a calming environment that they can control. This sense of control is empowering and can help reduce anxiety by creating a safe space.
2. Eases the Nervous System
Weighted blankets work by easing the nervous system, specifically the autonomic nervous system, which regulates involuntary functions like heart rate and digestion. The deep touch pressure provided by the blanket can help shift the body from a “fight or flight” response to a “rest and digest” mode, reducing anxiety and promoting relaxation.
3. Provides Comfort in Times of Panic
During moments of heightened anxiety or panic attacks, a weighted blanket can provide immediate comfort and grounding. The blanket’s pressure helps to reduce the physical symptoms of anxiety, such as rapid heart rate and shallow breathing, by encouraging deeper, more regular breathing and promoting a sense of calm.
Best Weighted Blankets for Anxiety
Choosing the right weighted blanket can make a significant difference in managing anxiety. Here are some of the best options available, based on factors such as weight distribution, material, and customer reviews, and in no particular order!
Bearaby Napper
The Bearaby Tree Napper is one of our favorite weighted blankets, using a chunky knit design and sustainable materials. Made from 100% plant-based Tencel from natural eucalyptus fiber, this blanket provides a cozy and breathable experience. The weight comes from the dense, woven layers of Tencel rather than beads or pellets, making it a great option for those who prefer an eco-friendly choice. The weight remains evenly distributed overnight and the large knits provide airflow for hot sleepers.
Pros:
- Eco-friendly and sustainable materials
- Unique, aesthetically pleasing design
- No beads or pellets, weight is evenly distributed
Cons:
- Only available in 15 lbs
- Higher price point – the Cotton Weighted Blanket offers more size options, at a lower price point
Baloo Weighted Comforter
While we love (and recommend) the Baloo Living Weighted Blanket, our heart is set on the Baloo Living Weighted Comforter. Designed with natural materials, it provides a wider surface, hanging on the sides of the bed, for a nicely finished bedroom.
The weighted comforter uses lead-free glass microbeads for weight and comes with a soft, breathable cotton cover. The weight is evenly spread in smaller pockets, and no weight is added to the sides and bottom of the comforter, to prevent it from sliding off the bed. It is available in various sizes and weights, making it suitable for all body types.
Pros:
- Natural, breathable materials
- Even weight distribution
- Machine washable
- Finished look
Cons:
- Limited color options
Sunday Citizen Crystal Weighted Blanket
By far one of our favorite bedding brands on the market today, Sunday Citizen’s very own weighted blanket is a masterpiece.
The Sunday Citizen Crystal Weighted Blanket offers a unique blend of comfort and holistic wellness. Unlike traditional weighted blankets that use glass beads or plastic pellets for weight, this blanket is filled with thousands of tiny pieces of natural crystals, such as rose quartz, amethyst, and clear quartz. These crystals are known for their soothing and healing properties, which may enhance the calming effect of the weighted blanket.
The outer layer is made from a super soft, plush microfiber material that is both cozy and breathable, providing a luxurious feel, though feels better on colder nights.
Pros:
- Filled with natural crystals for added wellness benefits
- Super soft, cozy, and plush microfiber exterior
- Even weight distribution
Cons:
- 3 weight options, but only 1 size
How to Choose the Right Weighted Blanket for Anxiety
When choosing a weighted blanket for anxiety, there are several factors to consider to ensure you select the best option for your needs.
1. Weight
The weight of the blanket is one of the most important factors to consider. A general rule of thumb is to choose a blanket that is about 10% of your body weight. For example, if you weigh 150 pounds, a 15-pound blanket would be ideal – if you share your blanket with a partner, don’t forget to add their weight. It is essential to choose a blanket that provides enough pressure to be calming but not so heavy that it becomes uncomfortable.
2. Material
The material of the blanket can affect both comfort and breathability. Some blankets are made with cotton, which is soft and breathable, while others use materials like polyester or bamboo. If you tend to sleep hot, look for a blanket made with cooling or breathable materials. Wide-knit blankets are generally best for hot sleepers.
3. Size
Weighted blankets come in various sizes, from twin to king. The size you choose will depend on your personal preference and whether you plan to use the blanket alone or share it with a partner.
4. Ease of Care
Some weighted blankets come with a removable cover that can be machine washed, while others may require spot cleaning or dry cleaning. Consider how easy the blanket is to care for when making your choice.
Tips for Using a Weighted Blanket for Anxiety
Once you have chosen the right weighted blanket, it is essential to use it correctly to maximize its benefits.
Start Slowly: If you’re new to using a weighted blanket, start with short periods and gradually increase the time you spend under it. This allows your body to adjust to the weight and ensures comfort. Soon, you will spend the entire night under your weighted blanket and comforter.
Create a Calming Environment: Use the weighted blanket in a quiet, comfortable environment to promote relaxation. Dim lighting, calming scents, and soft music can enhance the calming effects.
Use Consistently: To experience the full benefits of a weighted blanket for anxiety, consistency is key. Incorporate the blanket into your daily or nightly routine, using it regularly to help manage anxiety and improve sleep quality. Soon, your body’s response will be second nature and immediate.
Combine with Other Anxiety-Relief Techniques: While a weighted blanket can be a powerful tool for managing anxiety, it is often most effective when combined with other anxiety-reduction strategies, such as deep breathing exercises, meditation, and regular physical activity.
Weighted Blankets for Anxiety
Weighted blankets have proven to be a valuable tool in managing anxiety, providing both psychological and physiological benefits. By mimicking the comforting sensation of a hug, promoting deep pressure stimulation, and enhancing sleep quality, weighted blankets offer a natural, non-invasive option for anxiety relief. For those suffering from anxiety disorders, incorporating a weighted blanket into their daily routine can provide significant comfort and reduce anxiety symptoms.
When choosing a weighted blanket, it is important to consider factors such as weight, material, size, and ease of care to find the perfect match for your needs. Whether you opt for a traditional weighted blanket filled with glass beads or a unique option like the Sunday Citizen Crystal Weighted Blanket, the right choice can help you achieve better sleep, improved focus, and a calmer state of mind.
Investing in a quality weighted blanket is an excellent step toward managing anxiety and improving overall well-being. With the variety of options available today, finding a blanket that suits your personal preferences and lifestyle is easier than ever. Whether you are seeking a sense of comfort, better sleep, or a holistic approach to wellness, a weighted blanket could be the perfect addition to your anxiety management toolkit.
References
- Chen, H., Yang, C., Wang, X., & Zhang, L. (2020). “The Effects of Weighted Blankets on Insomnia in Patients with Anxiety Disorders: A Systematic Review.” Journal of Sleep Research, 29(6), e12940.
- Ackerley, R., Badre, G., & Olausson, H. (2015). “Positive Effects of a Weighted Blanket on Insomnia.” The Journal of Sleep Medicine & Disorders, 2(3), 1022.
- Mayo Clinic. (2023). “Anxiety Disorders: Diagnosis and Treatment.” Retrieved from https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961
FAQ
Most frequent questions and answers
Weighted blankets help with anxiety by providing deep touch pressure (DTP), a gentle, even pressure across the body that mimics the sensation of a hug. This pressure can increase the production of serotonin and melatonin, hormones that help regulate mood and promote relaxation, while decreasing cortisol, the stress hormone. As a result, users often feel calmer and more secure, which can help reduce feelings of anxiety.
A general guideline for choosing the right weight for a weighted blanket is to select one that is approximately 10% of your body weight. For example, if you weigh 150 pounds, a 15-pound blanket is recommended. This weight provides enough pressure to feel comforting and calming without being overly heavy or uncomfortable. It’s important to choose a weight that feels right for you, as individual preferences may vary.
Weighted blankets are generally safe for most adults and older children; however, they may not be suitable for everyone. Individuals with certain medical conditions, such as respiratory issues, circulation problems, or sleep apnea, should consult with a healthcare provider before using a weighted blanket. Additionally, weighted blankets are not recommended for infants or very young children due to the risk of suffocation.
Yes, weighted blankets can be beneficial for a variety of conditions beyond anxiety. They are commonly used to help improve sleep quality and can be beneficial for people with insomnia, ADHD, autism spectrum disorders, and sensory processing disorders. The deep pressure stimulation provided by weighted blankets can help promote relaxation, reduce restlessness, and improve focus and concentration.
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How do weighted blankets help with anxiety?
Weighted blankets help with anxiety by providing deep touch pressure (DTP), a gentle, even pressure across the body that mimics the sensation of a hug. This pressure can increase the production of serotonin and melatonin, hormones that help regulate mood and promote relaxation, while decreasing cortisol, the stress hormone. As a result, users often feel calmer and more secure, which can help reduce feelings of anxiety.
What weight should I choose for my weighted blanket to help with anxiety?
A general guideline for choosing the right weight for a weighted blanket is to select one that is approximately 10% of your body weight. For example, if you weigh 150 pounds, a 15-pound blanket is recommended. This weight provides enough pressure to feel comforting and calming without being overly heavy or uncomfortable. It’s important to choose a weight that feels right for you, as individual preferences may vary.
Are weighted blankets safe for everyone to use for anxiety relief?
Weighted blankets are generally safe for most adults and older children; however, they may not be suitable for everyone. Individuals with certain medical conditions, such as respiratory issues, circulation problems, or sleep apnea, should consult with a healthcare provider before using a weighted blanket. Additionally, weighted blankets are not recommended for infants or very young children due to the risk of suffocation.
Can weighted blankets be used for other conditions besides anxiety?
Yes, weighted blankets can be beneficial for a variety of conditions beyond anxiety. They are commonly used to help improve sleep quality and can be beneficial for people with insomnia, ADHD, autism spectrum disorders, and sensory processing disorders. The deep pressure stimulation provided by weighted blankets can help promote relaxation, reduce restlessness, and improve focus and concentration.
How should I care for my weighted blanket?
The care instructions for a weighted blanket can vary depending on the materials used. Many weighted blankets come with a removable, machine-washable cover that makes cleaning easy. The inner blanket, especially if it contains glass beads or pellets, may require spot cleaning or dry cleaning. Always refer to the manufacturer’s care instructions to ensure the longevity of your weighted blanket and to maintain its effectiveness.
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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!
