In today’s fast-paced world, many struggle with falling asleep or staying asleep throughout the night. This lack of quality sleep can significantly impact our overall well-being and productivity.
Since I started taking prednisone, I’ve had many nights where I struggle to sleep, don’t get enough sleep, or wake up randomly throughout the night.
When I heard that using a Weighted Blanket could help, I jumped on the chance to see whether it would improve the quality of my sleep.
Thankfully, various solutions are available to help improve sleep, and one such solution gaining popularity is the weighted blanket.
How do Weighted Blankets Work?
Weighted blankets work on the principle of deep pressure stimulation. They are filled with small, evenly distributed weights that gently pressure the body when lying under them. This pressure helps to activate the parasympathetic nervous system, promoting a sense of calm and relaxation. The deep pressure also triggers the release of serotonin and endorphins, neurotransmitters that promote happiness and reduce stress and anxiety.
Benefits of Using a Weighted Blanket for Sleep
Weighted blankets offer a range of sleep benefits, making them a valuable tool for those struggling with insomnia, anxiety, or other sleep-related issues. One of the primary benefits is the improvement in sleep quality. The weighted blanket’s deep pressure stimulation helps regulate the body’s natural sleep-wake cycle, promoting a more restful and undisturbed sleep. This can result in waking up feeling refreshed and rejuvenated.
Another benefit is the reduction in anxiety and stress levels. The gentle pressure from the weighted blanket has a calming effect on the nervous system, reducing the production of cortisol, the stress hormone. This can help alleviate anxiety and promote relaxation, making it easier to fall asleep and stay asleep throughout the night.
Weighted blankets are also known to provide relief for individuals with sensory processing disorders, such as autism or ADHD. The deep pressure stimulation helps to soothe and regulate the sensory system, promoting a sense of security and stability. This can lead to improved sleep patterns and overall well-being.
Choosing the Right Weighted Blanket for You
When choosing a weighted blanket, there are a few factors to consider. The blanket’s weight is essential and should be around 10% of your body weight. This ensures you receive the optimal amount of deep-pressure stimulation without feeling overwhelmed or uncomfortable.
The size of the blanket is also crucial. It should be large enough to cover your entire body, allowing for freedom of movement while you sleep. The blanket’s material should also be soft and breathable, ensuring a comfortable sleep experience.
Various options are available, from blankets filled with glass beads to plastic pellets. It’s essential to choose a blanket that suits your preferences and needs.
Tips for Using a Weighted Blanket for Better Sleep
To make the most out of your weighted blanket for better sleep, here are a few tips to keep in mind:
Start with a trial period:
If you’re new to using a weighted blanket, start with a trial period to see if it suits your needs. Gradually increase the duration of use as you become accustomed to the sensation.
Use it consistently:
Using a weighted blanket is essential to experiencing the maximum benefits. Incorporate it into your nightly sleep routine to establish a sense of familiarity and relaxation.
Experiment with different positions:
While most people prefer to use the weighted blanket on top of them, you can also try placing it underneath your legs or wrapping it around your shoulders for targeted pressure relief.
Practice good sleep hygiene:
Alongside using a weighted blanket, it’s essential to maintain a healthy sleep routine. This includes consistently going to bed and waking up, creating a relaxing sleep environment, and avoiding stimulating activities before bedtime.
Other Uses for Weighted Blankets
Weighted blankets are not limited to just improving sleep. They can also be beneficial in various other situations:
Anxiety and stress relief:
The deep pressure stimulation from a weighted blanket can help reduce anxiety and stress levels during daytime use. Simply draping the blanket over your shoulders or using it as a lap pad can provide a calming effect.
Relaxation and meditation aid:
The gentle pressure of a weighted blanket can enhance relaxation and deepen meditation practices. Using the blanket during meditation sessions can promote a sense of grounding and tranquillity.
Sensory regulation:
Weighted blankets are commonly used to support individuals with sensory processing disorders. Deep pressure stimulation helps to regulate the sensory system and promotes a sense of calm and security.
Alternatives to Weighted Blankets for Better Sleep
While weighted blankets are highly effective for improving sleep, they may only suit some. If you find that a weighted blanket doesn’t work for you, there are alternative options to explore:
Weighted clothing: If you prefer a more portable option, weighted clothing such as vests or wraps can provide similar deep-pressure stimulation throughout the day.
Relaxation techniques: Incorporating relaxation techniques into your bedtime routine, such as deep breathing exercises or progressive muscle relaxation, can help promote better sleep without needing a weighted blanket.
Aromatherapy: Certain scents, such as lavender, have been shown to promote relaxation and sleep. Essential oils or a diffuser in your bedroom can create a calming environment conducive to quality sleep.
Check this post for tips on how to Get Your Nap On
Want to try out a weighted blanket for yourself?
If you are ready to experience the benefits of a weighted blanket, check out these beauties from Amazon.
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