Anxiety is a common mental health issue affecting millions of people around the world. It can cause worry, restlessness, and physical symptoms such as a fast heartbeat or trouble sleeping. While therapy and medications are effective treatments, many people also seek natural or non-medical ways to ease their symptoms. One such method is using a weighted blanket.
Weighted blankets are heavy blankets filled with materials like glass beads or plastic pellets. These blankets are designed to apply gentle, even pressure to the body, which can create a calming effect. But how exactly do they help with anxiety? This article explains that in detail using simple and easy-to-understand language.
What Is a Weighted Blanket?
A weighted blanket looks like a regular blanket, but it is much heavier. The weight usually ranges from 5 to 30 pounds. The most common materials used to add weight include glass beads, plastic pellets, or metal chains sewn into quilted pockets.
The goal of a weighted blanket is to apply Deep Touch Pressure (DTP) — a type of gentle, constant pressure that has been shown to help calm the nervous system. It’s similar to the feeling of being hugged or swaddled.
What Is Anxiety?
Before explaining how weighted blankets help, it’s important to understand what anxiety is.
Anxiety is the body’s natural response to stress. It involves fear or worry about what’s to come. While feeling anxious is normal in some situations, such as before a big test or a job interview, for some people it becomes a chronic condition.
Common symptoms of anxiety include:
- Racing thoughts
- Restlessness
- Irritability
- Sleep problems
- Muscle tension
- Fast heartbeat
Anxiety disorders can be treated with professional help, including counseling, medications, or a mix of both. But weighted blankets offer an additional tool for people to manage their symptoms at home.
How Do Weighted Blankets Help With Anxiety?
1.Deep Touch Pressure (DTP)
The main way a weighted blanket helps with anxiety is through Deep Touch Pressure. This is a firm but gentle pressure that mimics a hug, massage, or swaddle. Research has shown that DTP can:
- Lower heart rate
- Decrease levels of the stress hormone cortisol
- Increase levels of serotonin and dopamine (feel-good chemicals)
- Create a sense of calm and safety
These effects help reduce the body’s “fight or flight” response that comes with anxiety.
2.Calms the Nervous System
When someone feels anxious, their nervous system becomes more active. They may feel jumpy, sweaty, or shaky. A weighted blanket helps to activate the parasympathetic nervous system, which is responsible for rest and relaxation. This helps the body feel calm and more balanced.
3.Reduces Nighttime Anxiety
Many people with anxiety also have trouble sleeping. They may lie awake at night with racing thoughts or panic attacks. Weighted blankets can help people fall asleep faster and stay asleep longer by:
- Creating a soothing, cocoon-like environment
- Helping the brain produce melatonin (a sleep hormone)
- Reducing the stress that keeps people awake
4.Provides a Sense of Safety
Weighted blankets give the feeling of being held. For people with anxiety, especially those with trauma or PTSD, this can help them feel protected. It’s similar to how babies are swaddled to help them sleep — the pressure is soothing and secure.
5.Improves Mood
The use of a weighted blanket may help the brain produce more serotonin, which is a chemical that helps improve mood. Low serotonin levels are linked to anxiety and depression. By promoting more serotonin, the blanket may naturally lift the person’s mood over time.
Benefits of Weighted Blankets for Anxiety
Let’s summarize the benefits:
- Natural and drug-free: Weighted blankets offer an alternative to medications.
- Easy to use: You simply lie under it while sleeping, relaxing, or watching TV.
- Non-invasive: There are no side effects like with some anxiety medications.
- Improves quality of sleep: Better sleep helps reduce anxiety over time.
- Good for children and adults: Weighted blankets can be used by people of all ages (with proper safety guidelines).
Who Can Use a Weighted Blanket?
Weighted blankets are safe for most people. However, they are especially helpful for those who:
- Have Generalized Anxiety Disorder (GAD)
- Experience panic attacks
- Have trouble sleeping due to stress
- Live with PTSD
- Are on the autism spectrum
- Experience sensory processing issues
It is important to choose the right weight. A good rule is to choose a blanket that is about 10% of your body weight.
Scientific Evidence Supporting Weighted Blankets
Studies and reports have supported the use of weighted blankets for anxiety and other conditions.
A 2015 study in the Journal of Sleep Medicine & Disorders found that participants who used weighted blankets had better sleep, felt calmer, and reported reduced anxiety.
Another 2020 study published in the Journal of Clinical Sleep Medicine showed that people with insomnia and anxiety felt more secure and slept better with a weighted blanket.
Occupational therapists have used deep pressure therapy for years to treat children with sensory issues, which also often include anxiety.
Though more research is still needed, the existing data shows promising results.
Additional Uses of Weighted Blankets
Weighted blankets are not just for anxiety. They can also help with:
- Insomnia
- Depression
- ADHD
- Autism
- Chronic pain
These conditions often overlap with anxiety, making weighted blankets a useful multi-purpose tool.
Are There Any Risks or Precautions?
- While weighted blankets are generally safe, some people should use them with caution.
- Children under 2 should not use them due to the risk of suffocation.
- People with respiratory problems, sleep apnea, or circulation issues should consult a doctor first.
- Always ensure the person can remove the blanket on their own.
- It’s also important not to use a blanket that is too heavy, as it can cause discomfort or make it harder to move.
How to Choose the Right Weighted Blanket
Here are some tips for choosing the right one:
- Weight: About 10% of your body weight (e.g., 15 lb for a 150 lb person)
- Size: Should cover your body but not hang over the edges of the bed
- Material: Choose a breathable fabric like cotton if you sleep hot, or a warmer material like fleece for winter
- Filling: Glass beads are quieter and more evenly distributed than plastic pellets
Some brands also make weighted blankets for couples or children. Make sure to follow the product guidelines.
How to Use a Weighted Blanket for Best Results
To get the most benefit from a weighted blanket:
Use it daily: Try using it every night or while relaxing in the evening.
Create a routine: Use it while meditating, reading, or winding down before bed.
Combine with other methods: It works best alongside healthy habits like exercise, deep breathing, and therapy.
Give your body time to adjust — some people feel immediate relief, while others may need a few days.
Conclusion
Weighted blankets are a simple and natural way to manage anxiety. They work by providing deep touch pressure, calming the nervous system, and improving sleep and mood. Whether you’re dealing with daily stress or a diagnosed anxiety disorder, a weighted blanket might help you feel more relaxed, rested, and safe.
If you’re struggling with anxiety, consider talking to a healthcare provider about using a weighted blanket as part of your wellness plan. It may not be a cure, but it can be a comforting tool on your path to better mental health.
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