What are the benefits of weighted blankets?
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Benefits of Weighted Blankets: A Comprehensive Review
Introduction to Weighted Blankets
Weighted blankets are therapeutic tools designed to provide deep touch pressure stimulation, mimicking the sensation of being held or hugged. This article synthesizes current research on the benefits of weighted blankets, focusing on their impact on anxiety, sleep, and chronic pain.
Anxiety Reduction with Weighted Blankets
General Anxiety Relief
Several studies have demonstrated that weighted blankets can significantly reduce anxiety levels. For instance, a study conducted in an inpatient mental health facility found that patients using weighted blankets experienced a significant reduction in anxiety, as measured by the Spielberger State-Trait Anxiety Inventory and pulse rates. Similarly, another randomized controlled trial indicated that weighted blankets might be effective in reducing anxiety among patients with anorexia nervosa and avoidant-restrictive food intake disorder.
Anxiety in Specific Populations
Weighted blankets have also shown promise in reducing anxiety in specific populations. For example, individuals with high trait anxiety experienced greater reductions in chronic pain when using a weighted blanket, suggesting a potential link between anxiety reduction and pain relief. Additionally, children with attention-deficit/hyperactivity disorder (ADHD) and sleep problems reported feeling less stressed and more relaxed when using weighted blankets .
Sleep Improvement with Weighted Blankets
General Sleep Benefits
Weighted blankets have been found to improve various aspects of sleep. A study involving participants with sleep onset and maintenance issues reported improvements in sleep efficiency, sleep maintenance, and a reduction in wake after sleep onset. Participants also felt they fell asleep faster, experienced better sleep quality, and felt more rested in the morning.
Sleep in Children with ADHD
In children with ADHD, weighted blankets have been shown to improve total sleep time and sleep efficiency. A randomized controlled trial found that weighted blankets significantly increased total sleep time and sleep efficiency while reducing wake after sleep onset. These benefits were particularly notable in children aged 11-14 years and those with the inattentive subtype of ADHD.
Sleep in Autistic Children
However, the effectiveness of weighted blankets in improving sleep for autistic children remains inconclusive. A study found no significant differences in total sleep time, sleep-onset latency, or sleep efficiency when using weighted blankets compared to control blankets, although parents and children favored the weighted blankets subjectively.
Chronic Pain Relief with Weighted Blankets
Weighted blankets have also been explored as a non-pharmacological intervention for chronic pain. A randomized controlled trial demonstrated that a heavy weighted blanket significantly reduced broad perceptions of chronic pain compared to a light weighted blanket, particularly in individuals with high trait anxiety. The study suggested that the reductions in pain might be due to the interoceptive and social/affective effects of deeper pressure.
Hormonal and Physiological Effects
Research has indicated that weighted blankets might influence hormonal levels associated with stress and sleep. A study found that using a weighted blanket resulted in a significant increase in pre-sleep salivary melatonin concentrations, which could potentially enhance sleep quality. However, no significant differences were observed in cortisol levels, salivary alpha-amylase activity, subjective sleepiness, or total sleep duration.
Conclusion
Weighted blankets offer several potential benefits, including reducing anxiety, improving sleep quality, and alleviating chronic pain. While the evidence is promising, particularly for anxiety and sleep improvements in specific populations, more research is needed to establish standardized guidelines for their use and to understand the underlying mechanisms of action. Weighted blankets represent a valuable, non-pharmacological tool that can be integrated into therapeutic practices to enhance emotional and physical well-being.
Sources and full results
Most relevant research papers on this topic
Weighted Blanket Use: A Systematic Review.
The efficacy of weighted blankets for sleep in children with attention‐deficit/hyperactivity disorder—A randomized controlled crossover trial
Widespread pressure delivered by a weighted blanket reduces chronic pain: A randomized controlled trial.
SLEEP: intervention with weighted blankets for children with attention deficit hyperactivity disorder (ADHD) and sleep problems: study protocol for a randomised control trial
1203 Worth The Weight: Weighted Blanket Improves Sleep And Increases Relaxation
Assessing the Impact of Weighted Blankets on Anxiety Among Patients With Anorexia Nervosa and Avoidant- Restrictive Food Intake Disorder: A Randomized Controlled Trial.
Weighted Blankets and Sleep in Autistic Children—A Randomized Controlled Trial
A weighted blanket increases pre‐sleep salivary concentrations of melatonin in young, healthy adults
Using weighted blankets in an inpatient mental health hospital to decrease anxiety.
A randomized controlled study of weighted chain blankets for insomnia in psychiatric disorders.
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