Weighted blankets have been really popular in recent years. After hearing so much hype about them, I decided to try it out myself to find out if weighted blankets reduce anxiety after all.
I’ve been dealing with anxiety for many years and have tried a lot of things to help reduce it. Meditation and breathwork are the most effective, but sometimes I need a little extra assistance, especially when I’m trying to fall asleep. So, a friend recommended a weighted blanket and I happened to have a gift card for Target, so I put it towards a 12 pound blanket. Before I get into my experience, let me give you a little background on weighted blankets.
How weighted blankets work
According to sleepfoundation.org, Weighted blankets take their inspiration from a therapeutic technique called deep pressure stimulation, which uses firm, controlled pressure to induce a feeling of calm. Using a weighted blanket may have subjective and objective benefits for sleep.
There are two main types of weighted blankets: knitted and duvet. I have a duvet that is filled with glass beads, but some are filled with plastic beads, ball bearings or other heavy fill. Knitted blankets use a dense yarn to create their weight.
There are many weight options, starting at 10 lbs for adults and up to 50 lbs. I’ve seen recommendations to go with 10% of your body weight. However, I started with a 12 lb throw just to try it out.
Here’s a handy chart to see what size you should get based on your weight:
Benefits of using a weighted blanket
With the use of deep pressure stimulation, weighted blankets can help stimulate the production of a mood-boosting hormone (serotonin), reduce the stress hormone (cortisol), and increase levels of melatonin, the hormone that helps you sleep. This may help improve overall sleep quality.
Users have said that they got a better night’s sleep and their mood even improved overnight!
Here’s a non-exhaustive list of benefits reported by users:
Provides comfort and security
Reduces stress and anxiety
Improves sleep quality
Calms the nervous system
Stops insomnia
Improves focus
Eases restless leg syndrome
Relieves arthritis, fibromyalgia and other chronic pain conditions
Boosts mood
Relieves PTSD
Helps control panic disorders
Eases OCD
Helps ease neurological disorders (like Tourette’s) and sensory processing issues including autism symptoms
Who should use a weighted blanket
Literally anyone can benefit from using a weighted blanket! Reviewers on Amazon have said that their weighted blanket has helped kids with sensory processing issues, freaked out dogs, and even soul-crushing hangovers.
But does a weighted blanket really reduce anxiety?
The pressure of weighted blankets puts your autonomic nervous system into “rest” mode, reducing some of the symptoms of anxiety, such as a quickened heart rate or breathing. This can provide an overall sense of calm.
It works for me!
Over the holidays, we traveled to New York to see my family and I left my weighted blanket at home. I don’t always have to take melatonin to sleep, but it became a MUST while we were there. I missed the comfort of having that slightly heavy throw over me and I really didn’t realize how much it helped my anxiety until I was away from it for a few days.
As I said, meditation and breathwork have been the greatest benefit to reduce anxiety for me, but since I purchased a weighted blanket, I have noticed an even greater reduction in anxiety and panic attacks. Now when I meditate, I lay in bed with the blanket over me for the added benefit and the stress of my day just melts away.
I’m very happy with my 12 pound weighted throw, so I’m not sure if I’ll upgrade to something heavier, but I can only assume it will just increase in benefits.
