People I know who watch a good deal more TV than I do explained that they had seen quite a few ads for weighted blankets and a number of them had strongly considered getting one. The Swedish researchers who conducted the study found improved sleep, reduced sleepiness, greater activity levels during daytime hours, as well as a reduction in the severity of insomnia were all identifiable benefits for patients who used a weighted blanket for sleep. ), 8 kg (17.6 lb. • A new study about the effects of weighted blankets on insomnia was published in the Journal of Clinical Sleep Medicine on September 15th, 2020. Effective DTP results in a relaxed state of body and mind – bringing along effortless, deeper sleep. More research is needed to define guidelines for the use of weighted blankets in clinical practice and to investigate the underlying mechanism of action. This means you can sleep well, knowing your weighted blanket is planet-kind. In a recent study published in the Journal of Clinical Sleep Medicine (JCSM), it was revealed that weighted blankets alleviated insomnia in patients diagnosed with psychiatric disorders. These trendy blankets are filled with pellets, balls, … asking about the use of weighted blankets to help people with insomnia. 1,000 Hours Dry is a lifestyle challenge aimed at helping people build healthier drinking habits. With so many different types of weighted blankets coming on the market in recent years, it’s normal to be a little undecided on what kind of weighted blanket is best. The blankets were tested in three different weights: 6 kg (13.2 lb. McCall encourages health providers to consider this psychoanalytic theory alongside the physiological findings of the insomnia study. The study was conducted with participants sleeping in their usual setting. In a related commentary to the insomnia study, Dr. William McCall, a specialist in Sleep Medicine and Psychiatry, discussed the results as supporting a psychoanalytic theory referred to as 'holding environment.'. The pursuit of calm can itself become a major stressor, especially if you've already tried the standard prescriptions. Here are a few tips on choosing a weighted blanket for insomnia. Objective measures of sleep were utilized including actigraphy (used to analyze patterns of movement to show likely periods of wakefulness and sleep) and polysomnography (that uses brain waves to specifically score the presence of sleep). To find out more, we spoke to the founder of The Dry Club, Kayla Lyons, who’s also leading this sober-curious movement. One of the primary uses of a weighted blanket is for the treatment of anxiety. While the research behind the purported health benefits of weighted blankets is still fairly inconclusive, those who swear by them say that hunkering down under the added weight helps to reduce anxiety and in some cases, relieve insomnia. Subjective measures were also used including sleep diaries, ratings of quality of sleep, and feelings about the weighted blankets. The recommended weighted blanket weight is 10% of your body weight. I had not appreciated the degree to which weighted blankets had become a “thing” until I heard from the reporter. Daytime functioning significantly improved in those using the weighted blankets. The blankets also improved daytime symptoms and productivity. Recently I was contacted by a The weighted blankets could be used with another quilt either over or under them. Weighted Blankets Improve Sleep of Insomnia Patients, Says Study After the initial four-week study, participants had the option to use the weighted blanket for a 12-month follow-up phase If they were taking a sleep medication immediately prior to the study they could keep taking it throughout. Also, it would be important to be sure that there is a good return policy before you give it a try—no sense in losing sleep over a bad investment! Not everyone liked using the blankets, the mid-weight blanket was most often chosen by participants, and the positive effects only occurred while the blankets were used and did not persist after use was stopped. Should You Be Sleeping with a Weighted Blanket? Occupational therapists The aim of this study is to evaluate the effect of weighted chain blankets on insomnia and other sleep-related symptoms for patients with Major depressive disorder, Bipolar disorder, Generalized Anxiety Disorder (GAD) and/or ADHD. • Keep reading for a summarized version of this study’s findings and tips for choosing the best weighted blanket for insomnia. A number of measures were used. To break the answer down a little further, Alder explains that the study’s evidence suggests deep pressure stimulation interacts with the nervous system in a way that causes a calming effect. But that's not all — the study also showed drastically reduced levels of depression, fatigue, and anxiety in participants who slept under weighted blankets. Weighted blankets have become very popular and sold like hotcakes during the last holiday season. There are studies on the effects of weighted blankets on conditions like anxiety and insomnia. Deep pressure also increases oxytocin. Weighted blankets may indeed be an effective, complementary, non-pharmacological intervention for patients with chronic insomnia. The result is a filler-free weighted blanket that ensures evenly distributed weight and ultimately more effective DTP. Evidence-based research on the effectiveness of weighted blankets in reducing anxiety and insomnia is sparse. Past research … People battling insomnia often report that using a blanket that goes beyond the 10% rule is helpful. Introduction: Weighted blankets are used for the treatment of insomnia in patients with affective disorders and ADHD, despite the lack of scientific support. Nearly 60 percent of weighted blanket users report decreases of at least 50 percent in their Insomnia Severity Index (ISI). Weighted blankets are a safe and effective intervention in the treatment of insomnia, according to Swedish researchers who found that insomnia patients with psychiatric disorders experienced reduced insomnia severity, improved sleep, and less daytime sleepiness when sleeping with a weighted chain blanket. Quality of sleep was judged to be better when using the weighted blanket. Participants were allowed to choose their preferred weight and the most commonly chosen was the 8 kg version. That being said, if you are interested in quality and pricing ratings on items such as pillows, sheets, and mattresses, you could check out the March 2019 issue of These blankets provide tactile sensations including warmth, pressure, and a feeling of being held. By far, participants (63%) preferred the padded side of the blanket to the chain side. A weighted blanket may aid in reducing insomnia through altered tactile inputs, thus may provide an innovative, non-pharmacological approach and complementary tool to improve sleep quality. These blankets had two sides and participants could choose to have the padded side or the chain side next to them. For our second birthday, we invite you to celebrate with us by giving back. Insomnia is a common and problematic symptom in many psychiatric disorders. Questionnaires were used to assess patients’ level of insomnia (they had moderate difficulty falling and staying asleep) and sleepiness (they had some excessive daytime sleepiness). Objective: To identify, evaluate, and synthesize the current literature to help develop the impetus needed to launch a research study into the effectiveness of using weighted blankets to decrease anxiety and insomnia. Do Weighted Blankets Really Ease Sleeplessness? A study published in the Journal of Clinical Sleep Medicine found that weighted blankets can help ease insomnia in those with anxiety and depression as well as people with bipolar disorder and attention deficit hyperactivity disorder. It has earned millions in sales. For participants already using sleeping medication, the time to fall asleep and time spent in bed were reduced when using the blanket. I would be aware of How weighted blankets work is a frequently asked question among those considering a weighted blanket to help sleep. Additionally, movement during the night was reduced with the blanket. The results were quite interesting in that, on average, length of sleep was significantly increased by the use of the weighted blanket. Why Is It So Hard to End a Relationship With a Narcissist? The participants — all of whom had diagnoses of insomnia — also dealt with a range of co-occurring psychiatric disorders like generalized anxiety disorder, ADHD, major depressive disorder, or bipolar disorder. Weighted blankets, however, are different in that there has been some research looking into their effectiveness. gravity blanket 1,000 Hours Dry: A Sober, Self-Care Challenge. Most (63%) just used the weighted blanket without an additional quilt but when the additional quilt was used most preferred to have it under rather than over the blanket. He calls on research not just for the possible impact of different sleeping surfaces and beddings on the quality of sleep but also for further research exploring and confirming weighted blanket benefits. 5 Strategies for Stopping Unhelpful Behaviors, Why Eating Disorders Surged Through COVID-19, One Common Behavior That Continues to Cause Insomnia, Relaxation and Mind-Body Practices for Insomnia, cost considerations and the types of materials. Because anything that allows you to be comfortable and relax is likely to help you fall asleep, at least in theory, a weighted blanket could be helpful to those with insomnia. Results of the randomized, controlled study show that participants using the weighted blanket for four weeks reported significantly reduced insomnia severity, better sleep maintenance, a higher daytime activity level, and reduced symptoms of fatigue, depression, and anxiety. There was a week-long pre-test baseline period, a two-week period of nightly use of the weighted blanket, and then a one-week post-test period in their normal setting but without use of the weighted blanket. Just 5.4 percent of light blanket users report a similar decrease in insomnia symptoms. Initially used by occupational therapists to help ease autism-related anxiety and sensory processing difficulties, weighted blankets (sometimes also called insomnia blankets) are now becoming bedroom staples. Pilot Study of a Sensory Room in an Acute Inpatient Psychiatric Unit (Australasian Psychiatry, 2012) … A study by Ackerley, Badre, & Olausson (2015) was conducted in Sweden and specifically explored whether weighted blanket can decrease symptoms of insomnia. In addition, the study reports that participants given weighted blankets had 20 times greater odds of experiencing insomnia remission compared to the control group. The blankets were weighted by a metal chain that was evenly distributed throughout the blanket. Whether you need to be on a stack of feather beds to drift off or you enjoy sleeping out under the stars with a rock for a pillow, it's fine if it works for you. If you have insomnia we recommend bumping up to one of our heavier options: our Nappers are available in 15 lb, 20 lb, and 25 lb weight options. Because my wife worked in autism research at the Yale Child Study Center for many years, I had become aware that weighted blankets have been used to help some people with autism feel calmer and more comfortable. Weighted blankets are a safe and effective intervention in the treatment of insomnia, according to Swedish researchers who found that insomnia patients with … But can these blankets help lull you to sleep if you’re battling severe insomnia? Instead of using synthetic fillers, we’ve figured out a way to layer organic cotton fabric to create a weighted yarn that’s then used to hand-knit our Nappers. They used blankets that were commercially available and had previously been used with elderly individuals living in nursing homes and with patients who had autism spectrum disorders. Study: Weighted Blankets Could Help with Insomnia Using a weighted blanket could help reduce insomnia, according to Swedish researchers. Unlike some weighted blankets that can be purchased today, the study blankets were not thick and did not provide much additional warmth. The researchers looked at 120 adult patients who had insomnia as well as a psychiatric disorder such as depression or anxiety. Weighted blankets are proven to reduce anxiety, can relieve pain, and also improve attention span. The authors concluded that weighted blankets were effective in improving quality and quantity of sleep for participants with mild to moderate insomnia who had some excessive daytime sleepiness. Anxiety. cost considerations and the types of materials For this . • A new study about the effects of weighted blankets on insomnia was published in the Journal of Clinical Sleep Medicine on September 15th, 2020. People with recent onset insomnia, sleep apnea, untreated metabolic disorders, and high blood pressure were excluded. Journal of Sleep Medicine & Disorders, 2(3): 1022. Thus, these blankets could be beneficial for use by patients with general insomnia and mild sleep problems. ), or 10 kg (22 lb.). study we used a new type of chain-weighted blanket (Somna AB, Stenkullen, Sweden), currently used both in nursing homes for the elderly and in patients with ASD. More significantly, study authors report 42.2 percent of weighted blanket users see their insomnia go into remission after four weeks. This, in turn, allows the patient to drift off to sleep more quickly and stay asleep for longer. There were 31 participants, inclduing 20 women and 11 men. local TV station DARIEN, IL – Weighted blankets are a safe and effective intervention in the treatment of insomnia, according to Swedish researchers who found that insomnia patients with psychiatric disorders experienced reduced insomnia severity, improved sleep and less daytime sleepiness when sleeping with a weighted chain blanket. Frustrating doesn’t even begin to describe what it feels like to toss and turn in bed, night after night, trying out every sleeping trick … In general, I would say the best mattress or pillow is the one that you are comfortable with. One recent study has found at least one possible concrete solution: sleeping with a weighted blanket. It also demonstrated participants experienced lower levels of anxiety and depression after using a weighted blanket for 4 weeks. If you suffer from insomnia, chances are you would benefit from investing in a heavier option blanket that ensures evenly-distributed weight all through the night. This allowed for application of constant pressure and sensation across the body. Coupled with the fact that we use only natural, organic fibers to hand-craft our products, your chances of getting slow-cooked under the weight of a Bearaby blanket are zero – the same number of synthetics you’ll find in our products. Physiological arousal may be reduced by the sensation of deep pressure and consistent sensory input, as provided by the weighted blanket, and this can facilitate relaxation into sleep. Skeptical about the high body heat traditional weighted blankets tend to bring? Sleep time was reduced and activity level was increased during the post-test period when the blankets were no longer used. But can a heavy blanket really bring better sleep for those battling insomnia? Results of a Swedish study published in September (2020) showed that special weighted blankets reduced the severity of restlessness and improved sleep in 120 patients who had been diagnosed with insomnia.Participants not only slept better when they used a weighted blanket but had fewer symptoms of fatigue, depression, and anxiety. A study … This was seen in the decreased nocturnal movement of participants while using the blankets. Positive Effects of a Weighted Blanket on Insomnia. Taking care of ourselves as well as the planet lies at the heart of our little business, and all our Nappers meet stringent sustainability criteria. The idea of using weight as a calming strategy does have some basis in current medical practice. " What You Need to Know About Using a Weighted Blanket, Why Insomnia Isn’t Just a Nighttime Problem. There are several weighted blankets on the market. A new study shows that weighted blankets are a safe and effective intervention in the treatment of insomnia.. Swedish researchers have found that insomnia patients with psychiatric disorders experienced reduced insomnia severity, improved sleep, and less daytime sleepiness when sleeping with a weighted chain blanket. According to Swedish psychiatrist Dr. Mats Alder, one explanation for the calming and sleep-promoting effects is that the pressure a weighted blanket applies to different body points stimulates the sensation of touch, similar to acupressure and massage. This systematic review can be used t … Weighted Blanket Use: A Systematic Review It is easy to imagine that people would probably find the feeling of a weighted blanket to be comforting, something like being in a safe cocoon. From using sustainably sourced materials, to socially and environmentally responsible manufacturing methods, to our plastic-free packaging policy, we keep the greenest production practices top of mind. Why Everyone Is Talking About Weighted Blankets. • The study revealed that a weighted blanket improves sleep and reduces the severity of insomnia. and got started as a Kickstarter campaign. The Benefits of a Weighted Blanket for Insomnia The hunt for a good night’s sleep is on daily for the 60 million Americans who suffer from insomnia . Despite being useful in making the blanket heavy, these fillers can pile-up into a corner, unevenly distributing the weight. Swedish researchers studied 121 … Get the help you need from a therapist near you–a FREE service from Psychology Today. According to the American Academy of Sleep Medicine, the Swedish researchers tested the effectiveness of weighted blankets in 120 adult insomnia patients over the course of 4 weeks as part of a randomized controlled study. A recent study showed promising results. The good news comes from Swedish researchers, who tested the effectiveness of weighted blankets on 120 adult patients with insomnia for four weeks as part of a randomized, controlled study, the American Academy of Sleep Medicine reports. Alder’s explanation of how heavy blankets for insomnia work aligns with earlier occupational therapy research demonstrating how weighted blankets can cue deep touch pressure or DTP’s therapeutic benefits. Weighted chain blankets are an effective and safe intervention for insomnia in patients with major depressive disorder, bipolar disorder, generalized anxiety disorder, or attention deficit hyperactivity disorder, also improving daytime symptoms and levels of activity. used. It turns out that one of the most popular of these blankets is known as the The research was undertaken in an effort to find simple and easy methods to reduce insomnia without the need for medications, supplements, or extensive therapeutic interventions. Find out at U.S. News and World Report. How to Spot Projection: Are Those Their Feelings, or Yours? all our Nappers meet stringent sustainability criteria. A weighted blanket may aid in reducing insomnia through altered tactile inputs, thus may provide an innovative, non-pharmacological approach and complementary tool to improve sleep quality. Even though weighted blankets for anxiety or insomnia are now mainstream products, bringing the health benefits of DTP into our everyday lives, there is still a need for further research. Weighted blankets, which have long been popular aids to induce calm, could help reduce insomnia, a new study suggests. Ackerley R., Badre G., Olausson H. (2015). A more recent study examined 120 patients who were randomized (1-to-1) to either a weighted metal chain blanket or a light plastic chain blanket for four weeks. Remission of insomnia was 26 times greater with use of a weighted blanket than with the control blanket. Consumer Reports Do they actually help? One aspect of this theory states that touch satisfies a basic human need, resulting in feelings of calmness and comfort – much like the feeling of our mothers holding us as infants or the second-to-none feeling of the embrace of a loved one. • The study revealed that a weighted blanket improves sleep and reduces the severity of insomnia. It could be a good choice, if you struggle with the sleep problems above. A buttery soft, breathable, knitted weighted blanket made from long-staple GOTS-certified organic cotton. Oxytocin promotes relaxation, a sense of security, and sleep. Typically, when people ask about which pillows and mattresses are best for sleep, I have to explain that there really isn’t much in the way of research to guide decision making about what to use. Psychology Today © 2021 Sussex Publishers, LLC, Spot the Chronic Liar With This 16-Item Deception Checklist. However, the research related to the use and effectiveness of weighted blankets is sparse. Participants had to have an existing complaint of chronic insomnia. For the 20 participants who liked using the blanket, wakefulness during the night was reduced and total sleep time was increased. It provides some guidance for people looking to purchase these items for the highest quality at the best price. Did you know?Research shows that nearly 40 million Americans struggle with insomnia each year. This is a worthy goal as insomnia is a disorder that significantly and negatively affects quality of life and can be challenging and expensive to treat. Because anything that allows you to be comfortable and relax is likely to help you fall asleep, at least in theory, a weighted blanket could be helpful to those with insomnia. Weighted blankets are a safe and effective intervention in the treatment of insomnia, according to Swedish researchers who found that insomnia patients with … Depression, anxiety, aggression, OCD, PTSD, and bi-polar disorder have . Weighted chain blankets are an effective and safe intervention for insomnia in patients with major depressive disorder, bipolar disorder, generalized anxiety disorder, or attention deficit hyperactivity disorder, also improving daytime symptoms and levels of activity. Study Shows That Sleeping With a Weighted Blanket Can Reduce Insomnia Weighted blankets are a safe and effective intervention in the treatment of … Researchers found that weighted chain blankets are an effective and safe intervention for insomnia in … You can also rest assured your sleep won’t be disturbed by the noise of beads moving around inside your blanket. Weighted blankets are touted as a naturally sleep-inducing, stress-relieving therapeutic tool. A growing number of insomnia sufferers are looking for a better night’s sleep under a weighted blanket. Conventional weighted blankets are made by filling the inner lining with pockets of plastic pellets or beads. John Cline, Ph.D., is a clinical psychologist, Diplomate of the the American Board of Sleep Medicine, a fellow of the American Academy of Sleep Medicine and a clinical professor at Yale University. 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