Do Weighted Blankets Work For Anxiety

Weighted Blankets for Anxiety: The Science of Why They Work

The science supporting gravity blankets

Weighted blankets create deep pressure touch, which is thought to help calm the nervous system of people in states of sensory arousal. This is the theory behind why some children with autism may respond to the use of weighted blankets or vests during moments of sensory overload.

The calming benefits of weighted blankets are supported by some research, too. One small study tested the effectiveness of weighted blankets in adults in 2006. The results were staggering: 63 percent reported lower anxiety after use, and 78 percent found the weighted blanket an effective calming mechanism.

Another study concluded that weighted blanket led to a calmer night’s sleep for people with insomnia.

However, the small size of these studies and the nature of their design has some sleep experts calling for more studies to scientifically validate claims that gravity blankets can help with anxiety and sleep.

How to Choose the Right Weighted Blanket for You?

The first question is how to choose the right size of weighted blanket. The rule of thumb for this is 10% of your body weight plus a pound or two.

What are the benefits of a weighted blanket for anxiety?

Weighted blankets can help reduce anxiety in both children and adults. They’re typically safe to use. They help many people achieve a relaxed state, allowing them to sleep more deeply.

Weighted blankets help ground your body during sleep by pushing it downwards. This process, known as “earthing” or “grounding,” may have a deeply calming effect. The blankets also simulate deep pressure touch (DPT), a type of therapy that uses firm, hands-on pressure to reduce chronic stress and high levels of anxiety.

Studies show that grounding may help reduce nighttime levels of cortisol, a stress hormone. Cortisol is produced when your brain thinks you’re under attack, eliciting the fight or flight response. Stress can escalate cortisol levels. This can have a negative impact upon the immune system. It can also increase blood sugar levels and adversely affect the digestive tract.

Elevated cortisol levels, especially those that don’t drop back down to normal levels naturally, can cause multiple complications. These include:

depression

anxiety

insomnia

weight gain

By providing deep pressure touch, weighted blankets can promote relaxation and help break this cycle. This may trigger the release of the neurotransmitters dopamine and serotonin, which are feel-good hormones produced in the brain. These hormones help combat stress, anxiety, and depression.

A study reported in the Journal of Alternative and Complementary Medicine indicated that grounding the human body while sleeping is an effective way to synchronize cortisol secretion with its natural, 24-hour circadian rhythms, especially in women. Grounding helped reduce cortisol production in the participants during sleep. This improved their sleep and alleviated stress, insomnia, and pain.

Another study found that 30-lb weighted blankets are a safe and effective way to reduce anxiety in adults. Of the 32 adults who participated in the study, 63 percent reported lower levels of anxiety.

How heavy should a weighted blanket be?

Your own weight should help you determine the weight of the blanket. Some weighted blanket manufacturers recommend that adults buy a blanket that’s 5 to 10 percent of their body weight. For children, they recommend blankets that are 10 percent of their body weight plus 1 to 2 pounds. Your doctor or an occupational therapist can also help you to decide which weight blanket will be the most comfortable and efficient for you.

It’s also a good idea to choose a blanket that’s made from a natural fiber, such as breathable 100 percent cotton. Polyester and other synthetic fabrics are typically much hotter.

Weighted blankets aren’t for everyone, since they may add some heat as well as weight. Before using a weighted blanket, you should discuss it with your doctor if you:

have a chronic health condition

are going through menopause

have circulation issues

have respiration issues

have temperature regulation issues