Weighted blankets have long been used for certain conditions. They may provide advantages for individuals with insomnia and anxiety, but research is scarce.
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Some people count sheep at night. You count the issues. If you frequently end up lying awake at night, observing the ceiling, you might be searching for solutions to enable you to get back to sleep. A brand new method that doesn't involve drugs or doctors is becoming increasingly popular: weighted blankets.
These blankets appear like regular blankets, but are full of plastic beads or pellets to make them heavier. They normally weigh from 3 kilos to twenty kilos. Companies are marketing them as an answer for insomnia in addition to nighttime restlessness and stress reduction. And individuals are buying. Sales of blankets have increased over the past two years.
Use of weight in therapy
The idea of ​​using weight as a sedation strategy has some basis in current clinical practice.
Blankets are thought to work in the identical way that snuggles do to assist babies feel comfortable and secure in order that they go to sleep more quickly. The blanket essentially mimics a comforting hug, theoretically helping to calm and settle the nervous system.
Blanket firms generally recommend that you just buy one which weighs about 10 percent of your body weight, which implies a 15-pound blanket for a 150-pound person.
Reducing anxiety
The query is, do they really work? While some people swear by these blankets, hard evidence is unfortunately lacking. Dr. Cousins ​​says there really aren't any credible scientific studies to back up the claims. “A randomized clinical trial to test blankets would be very difficult,” she says. A blind comparison is unimaginable because people can routinely tell if a blanket is heavy or not. “And it's unlikely that anyone would sponsor such a study,” she adds.
Should you utilize a weighted blanket?
Although there isn't any strong evidence that weighted blankets are literally effective, for many healthy adults, aside from cost, the possibilities of trying one are slim. Most weighted blankets cost at the least $100 and infrequently greater than $200.
But Dr. Kisson says there are some individuals who shouldn't use weighted blankets or should check with their doctors before doing so, including those that
Also, check along with your doctor or trained therapist in the event you're keen on trying a weighted blanket for a baby.
If you choose to try a weighted blanket, be realistic about your expectations and know that results may vary.
“Blankets can be helpful for panic attacks or insomnia,” says Dr. Cousins. But just as swaddling works for some babies and never others, weighted blankets won't be a miracle cure for everybody, she says.
Is there a greater option?
Also, bear in mind that there could also be higher, evidence-based solutions to your sleep struggles, especially in the case of chronic insomnia, defined as at the least three nights per week for 3 months. It is finished as difficulty falling asleep or staying asleep. or more.
“For insomnia, the first-line recommendation now is cognitive behavioral therapy (CBT) and a specific form of relaxation techniques, exercises that are supported by evidence from controlled trials,” says Dr. Cosen.
CBT is often administered over a four- to 10-week program that helps you make lasting changes in your sleep habits, including limiting the time you spend in bed. This helps train you to avoid staying in bed unless you might be asleep. CBT will be difficult and typically works best when performed by knowledgeable.