Everyone has their version of a beauty sleep routine that will vary and change depending on preferences and age. It’s no secret that having a steady circadian rhythm is one of the foundations of health, but we often sacrifice and deprioritize quality sleep in our everyday lives.
This is sometimes due to obligations and sometimes due to mental health issues like anxiety and depression. There’s a big difference between choosing not to go to sleep and not being able to because your thoughts are running in circles, and your body follows suit. And if you can’t sleep well, you can’t feel well, so the vicious cycle begins. Using weighted blankets and pillows to help you in your search for more restful sleep is a good way to set yourself up for success. Here’s what you need to know.
How can weighted blankets help you sleep better?
It may sound counterintuitive when you first think about using a heavy blanket to facilitate deeper sleep and relaxation. This is where the science comes in. The positive effects of weighted blankets and pillows are directly connected with DTP, the Deep Touch Pressure.
What this means is that our body reacts positively to equally distributed gentle pressure, which allows for a soothing effect. People describe the sensation of having a weighted blanket on as having a full-body hug, and it’s known that hugging does wonders for our nervous system.
As a result, your cortisol levels go down, while your melatonin and serotonin go up, and both are necessary to induce the feeling of relaxation. When there’s no cortisol to keep you on edge, other “cuddly” hormones swoop in and take over the body, allowing you to become calmer and fall into a deep sleep.
There are different variations of weighted blankets that you can use, and often, people pair them with weighted pillows for extra support. If you’re worried that you may find the weighted blanket too restricting, then using a weighted pillow first is a good way to dip your toes into DTP without over-committing. Finding the best soothing weighted pillows may take time, but it’s worth your time and research, as it can help you deal with insomnia, depression, anxiety, and, on some occasions, even chronic pain.
How to choose a weighted blanket?
If you’ve decided to give DTP a try, the next step is figuring out what type of blanket works for you. There are some guidelines for you to keep in mind, but in the end, it’s all about personal preferences.
Weight of the Blanket
The first and most important thing is choosing the right blanket weight. A general rule of thumb is that you want a blanket that weighs about 10% of your body weight, so if you weigh 180 pounds, the blanket should be in the 18 lb range. However, this is not an exact science, so you should leave room for experimentation.
Some people prefer more pressure on their body while they sleep, so they can choose heavier options, while others may find even 10% of their weight too constricting and need a lower weight. The good news is that some of the weighted blanket manufacturers offer a trial period, so you can choose a certain weight, try it out, and swap it for a more suitable solution if it doesn’t work.
Choosing the Filling and the Materials
The next factor to keep in mind when you’re picking your perfect weighted blanket is the filling. Why is this important? Because it affects the way that the weight is distributed and the feeling you get is slightly different.
The most popular options for weighted blanket fillings are plastic pellets and glass microbeads. Blankets with plastic pellets are the easiest to find and maintain, and they’ll contour snugly around your body. These pellets are the ones that are often used in children’s toys, so they’re completely safe for you.
Weighted blankets with glass microbeads are usually slightly more expensive, but if you’re bothered by the sound or the feel of the plastic pellets, then glass microbeads are the better option. Since they’re very small, they can’t be crushed and can’t hurt you in any way, and these blankets are less bulky than the ones with plastic pellets. Some weighted blankets can also be filled with steel beads, dried grains, and even pebbles.
When choosing the material of your weighted blanket, consider how you like to sleep and how easy it will be to clean. Cotton is the most versatile choice because it caters to most preferences, but you can also try fleece, flannel, or bamboo textiles. We’d recommend having a blanket with an easy-to-wash cover so that you don’t risk damaging the filling in the washing machine.
Conclusion
Finding the perfect weighted blanket that will improve your sleep may require some trial and error, but it’s definitely worth it. Using this simple yet effective aid to soothe your nervous system and relax you could make all the difference in managing and improving your mental health. Start slowly to avoid feeling constricted by your weighted blanket and give in to the comfort and the feeling of safety it brings, you’ll be glad you did!
