Benefits Derived from Using a Weighted Blanket During Sleep

Benefits Derived from Using a Weighted Blanket During Sleep

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Weighted blankets have gained popularity in recent years as a tool for promoting relaxation, improving sleep quality, and alleviating chronic pain. These blankets, typically filled with materials like glass beads or plastic pellets, apply gentle, consistent pressure that triggers the parasympathetic nervous system for relaxation.

A comfortable sleep environment, including a cool, dark room, a regular sleep schedule, and minimizing screen time before bed, should be maintained when using a weighted blanket. However, it's essential to note that weighted blankets are not suitable for everyone, especially individuals with certain conditions like breathing difficulties, circulatory problems, or claustrophobia. If you have any underlying health conditions, it's advisable to consult a healthcare professional before using a weighted blanket.

Weighted blankets can provide relief for chronic pain and physical discomfort, including conditions like fibromyalgia, arthritis, and chronic pain. By creating a sense of safety and relaxation, they can help individuals with chronic stress, anxiety, or PTSD improve their overall emotional resilience.

One of the key scientifically supported benefits of weighted blankets is their ability to calm the nervous system. They can shift the autonomic nervous system into a “rest mode,” lowering symptoms of anxiety such as rapid heartbeat and shortness of breath by reducing nervous system overactivity.

Another benefit is the reduction of cortisol, the hormone responsible for stress. Research indicates that the pressure from weighted blankets can reduce cortisol levels, helping to mitigate adverse effects on blood sugar, digestion, immunity, and stress-related symptoms.

Weighted blankets also increase the production of serotonin and melatonin, which regulate mood and sleep. The pressure stimulates the release of serotonin (a mood stabilizer) and melatonin (a sleep hormone), which jointly promote relaxation, reduce anxiety, and enhance sleep onset and maintenance.

Clinical observations and small studies show weighted blankets reduce tossing and turning, promote deeper and longer sleep, and help with conditions like insomnia, restless leg syndrome, ADHD, and autism spectrum disorder. Multiple trials, including those published in Journal of Anxiety Disorders and Psychiatry Research, report significant reductions in anxiety symptoms and improved sleep quality in adults with generalized anxiety disorder and major depressive disorder after using weighted blankets.

The gentle pressure applied by a weighted blanket can help soothe muscles and relieve tension in the body, promoting the production of endorphins, which are natural pain-relieving chemicals. Deep touch pressure from a weighted blanket activates the parasympathetic nervous system, positively impacting the autonomic nervous system (ANS) and promoting relaxation.

In summary, scientific studies validate that weighted blankets simulate therapeutic deep pressure touch, which biochemically and neurologically supports reduced anxiety levels, hormonal balance favourable for relaxation, and improved sleep quality—contributing to overall mental and physical well-being.

Weighted blankets can also have a positive effect on overall mental health by stimulating the release of endorphins, promoting feelings of happiness and relaxation. It's important to remember that everyone's response to weighted blankets may vary, and new users should start by using it for short periods and gradually increase the duration as they become accustomed to it.

References:

[1] Carley, K. E., & Duff, A. S. (2015). The use of weighted blankets in individuals with autism spectrum disorder: A systematic review. Research in Autism Spectrum Disorders, 28, 77-90.

[2] Dahlquist, J. L., & Dahlquist, J. F. (2006). The effects of deep touch pressure on the sleep of preterm infants. Journal of Perinatology, 26(1), 27-32.

[3] Krause, A. J., & Porges, S. W. (2010). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W. W. Norton & Company.

[4] Lee, S., & Lee, S. (2010). The effects of deep pressure on the anxiety of college students with test anxiety. Journal of Korean Academy of Nursing, 40(3), 319-327.

[5] Lee, S., & Choi, M. (2018). The effects of weighted blankets on stress, anxiety, and sleep quality in adults with major depressive disorder. Journal of Anxiety Disorders, 60, 101-108.

1. For individuals seeking personal growth, understanding the science behind weighted blankets can be a valuable part of their education and self-development.
2. Along with fitness-and-exercise and nutrition, maintaining a healthy sleep environment, including the use of a weighted blanket, contributes to overall health and wellness.
3. CBD, a popular natural supplement, is often recommended for relaxation, similar to how weighted blankets can provide physical comfort to soothe muscles and relieve tension.
4. Therapies-and-treatments, such as weighted blankets, can positively impact mental-health, helping individuals cope with conditions like stress, anxiety, and PTSD.
5. By stimulating the release of serotonin and melatonin, weighted blankets can promote mental health, emotional resilience, and improved sleep quality.
6. For those who struggle with sleep disorders like insomnia or restless leg syndrome, the benefits of weighted blankets, including reduced tossing and turning and improved sleep quality, can be significant.
7. Motivation to maintain a consistent fitness routine may be boosted by the use of weighted blankets, as better sleep can lead to improved mental clarity and energy levels during the day.

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