I have been intrigued with weighted blankets for quite a while. I am certainly interested in anything that would help me get a better night’s sleep without using medication in any form, over-the-counter or prescription. As I began to research weighted blankets I found scientific research was very limited. I did find one study done in 2015 in the Journal of Sleep Medicine and Disorders that concluded the participants had a calmer night’s sleep with a decrease in movements. The participants also believed the weighted blanket used in the study provided them with a more comfortable, better quality, and more secure sleep. That was enough positive feedback for me to delve into it a little more!
So what are weighted blankets? They are heavy blankets, 15 plus pounds (although some weigh less), filled with poly-pellets that have the texture of plastic pebbles, glass beads that have the texture of sand, or chains. The theory behind them is they provide deep pressure that gives you a feeling of calm or that you are being hugged or swaddled. The weight in the blanket makes it harder for you to move which in turn makes it harder to disturb yourself while sleeping.
Weighted blankets have been popular to treat children with disorders like autism or ADHD and have now become popular to help with sleep issues for many ages. They are not recommended for the very young or the elderly however. They are also not recommended for people who snore or have sleep apnea, fragile skin, circulatory problems, or temperature regulation issues.
If you do decide to invest in a weighted blanket, what weight should you purchase? Most recommendations are to choose one that is 10% of your body weight or 10% of your body weight plus 1 to 3 pounds depending on your age. For young children, 1 pound, for older children and teens, 2 pounds, and for adults up to the 3 pounds above your body weight.
Many weighted blankets come with an outer cover that is machine washable. Those fabrics can range from extra warm to extra soft to cool to the touch. Most weighted blankets themselves are not machine washable so choosing one with a washable cover is an important consideration. Weighted blankets can be pricey so it pays to do your homework and compare those that come with an outer cover included and those that charge an additional fee for the cover.
There are non-profit groups that not only make weighted blankets to give to children with special needs they also include directions to make your own. Two I am familiar with are Sharing the Weight, which one of my co-workers is a part of, and Weighted Comfort for Kids. If you are interested in making a weighted blanket for yourself or a friend, the directions on these sites are easy to follow.