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Can a weighted blanket help you get a better night's sleep?
Thanks for asking. But increasingly, people are also buying weighted blankets to help them relax.
What is a weighted blanket and how does it work?
A weighted blanket is exactly what it sounds like, a blanket that is heavier than your usual duvet.
They're normally filled with either plastic pellets or glass beads and their extra weight is designed to provide a light pressure that has a therapeutic effect like being held which for some leads to a sense of calm reduced anxiety and better sleep.
Sensory integration therapy suggests that deep pressure can have a calming effect on the nervous system which can help with a host of anxiety issues, troubled sleep, insomnia, restless leg syndrome and can even help calm people with an autism spectrum disorder.
When you feel the weight of a blanket or are held tightly, it stimulates serotonin and dopamine production in the brain. said Dr Tracy Marks, a psychologist from Atlanta, Georgia, for the Daily Mail.
Serotonin is the precursor to melatonin which is essential for regulation of our sleep-wake cycle. also known as our circadian rhythm.
Melatonin induces you to feel tired and so is essential for good sleep.
Research from Uppsala University in Sweden published in the Journal of Sleep Research in October 2022, suggests that sleeping with a weighted blanket generated 32% higher levels of melatonin.
This is particularly interesting, as there's been concern over people who take melatonin supplements and the possible link that has been found with an increased risk of dementia in later life.
Are there any concerns about weighted blankets?
There are a few things to keep in mind if you would like to try a weighted blanket A blanket should be approximately 10% of an adult's body weight, so usually between 10 to 20 pounds.
You should be able to move around freely.
It should not be too heavy or hot. The blanket should not hang off the side of the bed.
And if you suffer from obstructive sleep apnea, asthma, or claustrophobia then you should avoid them.
Likewise, it's not always recommended for children.
What if weighted blankets are not for you?
A good night's sleep has a knock-on effect on the rest of your life. you're more likely to be able to focus, be in a better mood and so get on better with family and co-workers.
But if weighted blankets are not for you, then good sleep hygiene so eating healthily, getting exercise and not watching screens before bed can also be a great help likewise addressing anything that is causing you stress and anxiety if necessary by seeking professional help regardless of the weight of your blanket is a good idea.
There you have it. Now you know if a weighted blanket helps you get a better night's sleep.
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