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Sleep Aid
Updated September 23, 2025
Weighted blanket
A weighted blanket is a heavy blanket designed to provide gentle pressure across the body. This pressure can promote calmness and improve sleep by making you feel secure.
Category
Sleep Aid
Use Case
Promoting relaxation and reducing anxiety during sleep or rest
Key Features
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Deep Pressure Stimulation For Relaxation
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Even Weight Distribution Across Body
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Calming Effect On The Nervous System
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Promotion Of Serotonin And Melatonin Release
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Reduced Restlessness And Improved Sleep
In Simple Terms
What It Is
A weighted blanket is a special kind of blanket that is heavier than a regular one. It’s filled with materials like plastic pellets or glass beads that are evenly distributed throughout. This creates a gentle, all-over pressure when you lie underneath it. Think of it less like a fluffy comforter and more like a cozy, comforting hug that you can wrap yourself in. The weight is measured in pounds and is typically chosen to be around 10% of your own body weight for the best effect.
Why People Use It
The main reason people turn to weighted blankets is for the deep sense of calm they can provide. The steady, distributed pressure from the weight has a soothing effect on the nervous system. This pressure can help your body feel more grounded and secure, which can slow a racing heart and ease feelings of anxiety. For many, this makes it easier to fall asleep and stay asleep, as the body relaxes into a more restful state. It’s a tool for managing daily stress and improving overall sleep quality without any medication.
Everyday Examples
Imagine you’ve had a long, stressful day at work. Your mind is buzzing with thoughts, making it hard to wind down. You drape a weighted blanket over your legs while reading a book on the couch. The gentle pressure helps quiet your thoughts, allowing you to relax more deeply. Another common example is using the blanket at night. Instead of tossing and turning, the weight provides a constant, reassuring presence that can help you drift off to sleep more quickly. Parents might use a lighter weighted blanket to help a restless child feel safe and settled at bedtime. Students often use them while studying to reduce feelings of overwhelm and improve focus.
Technical Details
Definition
A weighted blanket is a therapeutic bedding accessory designed to provide deep pressure stimulation (DPS). It is constructed with an even distribution of weight, typically ranging from 5 to 30 pounds, across the user's body. Unlike standard blankets, its primary function is not thermal insulation but sensory input, leveraging controlled pressure to promote a calming effect on the nervous system. It is classified as a non-pharmacological intervention for improving sleep and reducing anxiety.
How It Works
The mechanism of a weighted blanket is rooted in the principle of Deep Pressure Stimulation. The evenly distributed weight applies gentle, constant pressure to the body, which stimulates the proprioceptive sense—the sensory system responsible for perceiving body position and movement. This pressure is interpreted by the brain as a calming, grounding sensation. It encourages the release of neurotransmitters like serotonin and dopamine, which enhance mood and relaxation, while simultaneously reducing the production of cortisol, a primary stress hormone. This physiological shift helps to lower heart rate and quiet the nervous system, moving the body from a state of high alert (sympathetic nervous system dominance) to a state of rest-and-digest (parasympathetic nervous system dominance), thereby facilitating the onset of sleep and reducing feelings of stress.
Key Components
Outer Shell: Typically made from breathable fabrics like cotton, bamboo, or flannel to ensure comfort and temperature regulation.
Filling Material: The source of the weight, which can be plastic poly pellets, glass beads, or steel shot beads. These materials are selected for their density and non-toxic properties.
Baffle Box Construction: A grid-like system of fabric walls sewn into the blanket to create individual pockets. This prevents the weighted filling from shifting and pooling, ensuring even weight distribution.
Stitching: Reinforced stitching is critical for durability, preventing the filling from leaking out over time, especially with regular use and washing.
Common Use Cases
Insomnia and Sleep Onset Difficulty: Used by individuals who struggle to fall asleep or stay asleep, as the calming pressure can decrease nighttime restlessness.
Anxiety and Stress Disorders: Employed as a grounding tool to mitigate symptoms of generalized anxiety, panic attacks, and post-traumatic stress disorder (PTSD).
Sensory Processing Disorders: Particularly beneficial for individuals with Autism Spectrum Disorder (ASD) or ADHD, as Deep Pressure Stimulation can help modulate an over-responsive or under-responsive sensory system.
Restless Legs Syndrome (RLS): The pressure can provide relief from the uncomfortable sensations and urge to move the legs.
* General Relaxation: Used by the general population for unwinding after a stressful day or during activities like reading or watching television.
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