But do these blankets live up to their reputation? Or are buyers simply spending money on an expensive placebo?
To help clarify the pros and cons of weighted blankets, we turned to Craig Jackson, a professor at Birmingham City University in the UK.
What Does Science Say About Their Effectiveness as a Stress Relief Tool?
Occupational therapists—medical professionals who assist patients in performing daily tasks—have been using weighted blankets since the 1970s. According to these specialists, such blankets help children with and adults with sensory processing disorders.
They first hit the market in the 1990s but were primarily used in communities for individuals with special needs, noted Professor Jackson.
The landscape has dramatically changed in recent years as companies began targeting those labeled as “everyday anxious,” meaning anyone grappling with the stresses of modern life. The marketing worked: Time magazine even named the weighted blanket one of the 50 best “inventions” of 2018.
The concept of weighted blankets is quite simple. They typically weigh between 4.5 to 30 pounds (experts recommend choosing a blanket that weighs about 10 percent of your body weight). They create what occupational therapists refer to as “deep pressure stimulation.” The gentle, even pressure on the body mimics the sensation of being hugged, as reported by Science Alert.
Professor Jackson recalled a recent study involving 120 outpatient psychiatric patients. It showed that weighted blankets alleviated symptoms of in patients with severe depression, bipolar disorder, anxiety disorder, and ADHD over a four-week period. Researchers concluded that these blankets are a “safe and effective treatment for insomnia in patients with certain mental disorders.”
According to another study, 63 percent of adult participants reported reduced anxiety just five minutes after being under a weighted blanket.
However, the majority of research on this topic focuses on individuals with diagnosed mental health disorders. Scientists believe it is significantly more challenging to prove the benefits of weighted blankets for healthy individuals.
That said, this doesn’t mean they are entirely useless for those without diagnosed conditions. Shift workers who must sleep during the day when their brains are naturally active can attest to their effectiveness in combating the negative effects of irregular work schedules. Medical professionals, firefighters, and pilots who need daytime sleep benefit from falling asleep faster.
Contraindications and Doubts
Weighted blankets do carry certain risks. They should not be used by individuals who cannot move freely under their weight, nor by small children. People with , asthma, sleep , chronic lung diseases, circulation problems, high blood pressure, or claustrophobia should consult a doctor before purchasing such a blanket.
Meanwhile, many experts assert that weighted blankets contribute to better sleep quality and regulate sleep cycles, reduce anxiety and depression, and serve as a calming tool before stressful events.
When considering the purchase of such a blanket, it’s important to have realistic expectations, says Professor Jackson. “You’re not buying a miracle cure for all your woes, but rather a potentially soothing sleep aid that can help you feel calmer,” he believes. For many people suffering from insomnia, the justification for the purchase may be “that gentle pressure and sense of security.”
The question is not just whether weighted blankets work, but whether they are right for you and if their high price is justified in your case.
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