Home / How To / How to use a weighted blanket for better sleep

How to use a weighted blanket for better sleep



Folded blankets, or gravity blankets, apply a light, even pressure all over the body, similar to a gentle hug. This deep pressure stimulation creates a calming effect that can lower anxiety and help you throw and turn less so that you get a better night’s sleep and wake up and feel refreshed. There is no guarantee that a weighted blanket will work for you, but research shows that many people benefit from one, so feel free to try it!

[[[[Edit]Step

[[[[Edit]Find out if a weighted blanket is right for you

  1. Try a weighted blanket if you have an anxiety or panic disorder. The weight of the blanket simulates “deep touch pressure”
    ;, which affects your nervous system by increasing the body’s production of both serotonin and oxytocin. This increases relaxation so that you get a good night’s sleep.[1]
    Use a weighted blanket for better sleep Step 1 version 2.jpg
    • A weighted blanket can also lower your cortisol levels so that you feel less stressed.[2]
    • Some people describe a weighted blanket as a “hugging machine”.
    • To further reduce your anxiety, do some meditation before bed.
  2. Use a weighted blanket if you are restless or have insomnia. The gentle pressure of a weighted blanket can limit how often you toss and turn at night, leading to more restful sleep.[3] Similarly, if you suffer from insomnia, the blanket can help you feel more relaxed so that you get a good night’s sleep.[4]
    Use a weighted blanket for better sleep Step 2 version 2.jpg
  3. Ask your pediatrician if a weight blanket is right for your child. There is some evidence that a weighted blanket can help children with ADHD (ADHD) or people with autism spectrum to relax and calm down.[5] But there is also some concern about the safety of weighted blankets for children and there have been some deaths in connection with suffocation.[6] Chat with your child’s doctor to find out if a weight blanket would be a good choice for your little one.
    Use a weighted blanket for better sleep Step 3 version 2.jpg
    • You can try giving your child a weight blanket to help them fall asleep. Check them out often and replace the blanket with a regular one when snoozing.[7]
    • Do not place a weighted blanket over a child who cannot remove it himself.[8]
    • Never place a weighted blanket on a baby under 1 year of age.[9]
  4. Avoid using a weighted blanket if you have a sleep disorder or other health problems. Unfortunately, it is best not to use a weighted blanket if you suffer from obstructive sleep apnea or have asthma.[10]
    Use a weighted blanket for better sleep Step 4 version 2.jpg
    • Do not use a folded blanket if you have heart problems, epilepsy or circulatory problems.[11]
  5. Stick with a regular blanket if you are claustrophobic. If you are afraid of small spaces, a weighted blanket can trigger you. Feel free to try one, but it may not be a good option for you.[12]
    Use a weighted blanket for better sleep Step 5 version 2.jpg

[[[[Edit]Use a weighted blanket

  1. Get a blanket that weighs. These blankets come in a variety of weights, from. Studies show that a blanket with weight is optimal for adults, as it creates a light pressure while preventing you from getting too hot at night.[13]
    Use a weighted blanket for better sleep Step 6 version 2.jpg
    • If a blanket does not work for you, choose one that weighs between 5 and 10% of your body weight.[14]
  2. Choose a blanket with materials that suit you. Folded blankets are filled with different materials depending on the manufacturer. Some have glass beads while others have metal or plastic pellets.[15] Check out some personal ones to find out which ones you think are best, as this is a matter of personal preference.
    Use a weighted blanket for better sleep Step 7 version 2.jpg
    • Also think about how easy the blanket is to wash!
  3. Wear lighter or fewer clothes if you get hot at night. Because a heavier blanket can keep you warmer, skip flannel pajamas and choose clothes that are thin and light. Or sleep in your birthday costume![16]
    Use a weighted blanket for better sleep Step 8 version 2.jpg
  4. Make sure that the blanket does not hang outside the edge of the bed. These blankets are available in different sizes. Get a blanket that fits over your body but is not too big – it should not hang over your bed.[17]
    Use a weighted blanket for better sleep Step 9 version 2.jpg

[[[[Edit]Get good sleep

  1. Aim for 7-8 hours of sleep per night. As an adult, you need about 8 hours of sleep per night. Teenagers need 9-10, younger children need at least 10, preschoolers need up to 12 and children need between 16 and 18 hours each night.[18]
    Use a weighted blanket for better sleep Step 10 version 2.jpg
    • Not getting enough sleep can make you irritated, depressed or anxious. It also affects your cognitive skills and reaction times, so get them in!
  2. Wake up and go to bed at the same time every day. Creating a regular sleep schedule is actually quite important and can improve the quality of your sleep. Make a schedule that works for you and stick to it – even on weekends and holidays.[19]
    Use a weighted blanket for better sleep Step 11 version 2.jpg
    • For example, you can go to bed at 10 pm and wake up at 6 am. If you are more of a night owl with a flexible schedule, go to bed at midnight and get up at 8 am.
  3. Have your last meal a few hours before bed. Eating a heavy meal too close to bed is not a good idea. You do not want to be too hungry or too drunk when you go to bed, so have dinner a few hours before bed and avoid snacks in the evening. In the same way, you drink a little so that you are not thirsty, but not so much that you have to get up to use the bathroom often.[20]
    Use a weighted blanket for better sleep Step 12 version 2.jpg
    • Stay away from caffeine and nicotine in the evening.[21]
  4. Make your bedroom cool, dark and comfortable. You will not sleep well if you are too hot or if your room is bright. Turn off the thermostat or use a fan at night and hang up some light-blocking shades to prevent sunlight from filtering into your room.[22]
    Use a weighted blanket for better sleep Step 13 version 2.jpg
    • You can also use earplugs or a white noise machine if you want.
    • Try to avoid watching TV in bed or rolling on your phone. The blue light can make it harder to fall asleep.[23]
  5. Exercise every day. Being active during the day can help you sleep longer and better. Try to exercise every day, but do not do strenuous workouts before you hit the hay – exercising within two hours after bedtime can actually negatively affect your sleep.[24]
    Use a weighted blanket for better sleep Step 14 Version 2.jpg
  6. Minimize your stress. If you have a lot in mind, it can be difficult to fall asleep. Take a few minutes to write down everything you need to take care of as well as any strains. Then delete your list to deal with the next day.[25]
    Use a weighted blanket for better sleep Step 15 version 2.jpg
    • Do some restful activities before going to bed, such as meditating or swimming.[26]

[[[[Edit]Tip

  • If you and your pediatrician decide that a heavy blanket is not a good choice for your child, try using a weighted vest during the day instead.[27]

[[[[Edit]References

  1. https://www.sleep.org/articles/will-a-weighted-blanket-help-you-sleep-better/
  2. https://www.psychologytoday.com/us/blog/sleep-newzzz/201907/what-you-need-know-about-using-weighted-blanket
  3. https://www.sleep.org/articles/will-a-weighted-blanket-help-you-sleep-better/
  4. https: // sleepc Council.org.uk/can-a-weighted-blanket-help-you-sleep/
  5. https://www.pennmedicine.org/updates/blogs/health-and-wellness/2019/february/weighted-blankets
  6. https://www.oxfordhealth.nhs.uk/wp-content/uploads/2014/05/Sensory-Weighted-Product-Advice.pdf
  7. https: // sleepc Council.org.uk/can-a-weighted-blanket-help-you-sleep/
  8. https://www.oxfordhealth.nhs.uk/wp-content/uploads/2014/05/Sensory-Weighted-Product-Advice.pdf
  9. https://www.nationwidechildrens.org/family-resources-education/700childrens/2019/11/weighted-blankets
  10. https: // sleepc Council.org.uk/can-a-weighted-blanket-help-you-sleep/
  11. https://www.oxfordhealth.nhs.uk/wp-content/uploads/2014/05/Sensory-Weighted-Product-Advice.pdf
  12. https: // sleepc Council.org.uk/can-a-weighted-blanket-help-you-sleep/
  13. https://www.psychologytoday.com/us/blog/sleep-newzzz/201907/what-you-need-know-about-using-weighted-blanket
  14. https: // sleepc Council.org.uk/can-a-weighted-blanket-help-you-sleep/
  15. https: // sleepc Council.org.uk/can-a-weighted-blanket-help-you-sleep/
  16. https://www.psychologytoday.com/us/blog/sleep-newzzz/201907/what-you-need-know-about-using-weighted-blanket
  17. https: // sleepc Council.org.uk/can-a-weighted-blanket-help-you-sleep/
  18. https://medlineplus.gov/healthysleep.html
  19. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
  20. https: // sleepc Council.org.uk/advice-support/sleep-advice/sleep-hygiene/
  21. https://medlineplus.gov/healthysleep.html
  22. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
  23. https://medlineplus.gov/healthysleep.html
  24. https: // sleepc Council.org.uk/advice-support/sleep-advice/sleep-hygiene/
  25. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
  26. https://medlineplus.gov/healthysleep.html
  27. https://www.oxfordhealth.nhs.uk/wp-content/uploads/2014/05/Sensory-Weighted-Product-Advice.pdf

Source link