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 rates9. 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 disorder6.
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 relief3. Additionally, children with attention-deficit/hyperactivity disorder (ADHD) and sleep problems reported feeling less stressed and more relaxed when using weighted blankets2 4.
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 onset5. Participants also felt they fell asleep faster, experienced better sleep quality, and felt more rested in the morning5.
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 onset2. These benefits were particularly notable in children aged 11-14 years and those with the inattentive subtype of ADHD2.
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 subjectively7.
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 anxiety3. The study suggested that the reductions in pain might be due to the interoceptive and social/affective effects of deeper pressure3.
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 quality8. However, no significant differences were observed in cortisol levels, salivary alpha-amylase activity, subjective sleepiness, or total sleep duration8.
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.
Weighted blankets may help reduce anxiety, but more research is needed to confirm their effectiveness in reducing insomnia.
Systematic ReviewThe efficacy of weighted blankets for sleep in children with attention‐deficit/hyperactivity disorder—A randomized controlled crossover trial
Weighted blankets significantly improve sleep time, sleep efficiency, and wake after sleep onset in children with attention-deficit/hyperactivity disorder, potentially offering an alternative to pharmacological sleep interventions.
RCTWidespread pressure delivered by a weighted blanket reduces chronic pain: A randomized controlled trial.
A 15-lb weighted blanket significantly reduces chronic pain perceptions compared to a 5-lb blanket, offering an accessible, nondrug therapy for pain relief.
RCTSLEEP: intervention with weighted blankets for children with attention deficit hyperactivity disorder (ADHD) and sleep problems: study protocol for a randomised control trial
Weighted blankets may be an effective and cost-effective non-pharmacological intervention for children with ADHD and sleep problems.
RCT
Rigorous Journal1203 Worth The Weight: Weighted Blanket Improves Sleep And Increases Relaxation
Weighted blankets can improve sleep quality, reduce stress, and increase relaxation, especially for those with sleep onset and maintenance issues.
Non-RCT
Very Rigorous JournalAssessing the Impact of Weighted Blankets on Anxiety Among Patients With Anorexia Nervosa and Avoidant- Restrictive Food Intake Disorder: A Randomized Controlled Trial.
Weighted blankets may help reduce anxiety in patients with anorexia nervosa and avoidant-restrictive food intake disorder when used alongside occupational therapy interventions.
RCTWeighted Blankets and Sleep in Autistic Children—A Randomized Controlled Trial
Weighted blankets did not significantly improve sleep duration, fall asleep faster, or wake less often in children with autism spectrum disorder, but were favored by both children and parents.
RCT
Highly CitedA weighted blanket increases pre‐sleep salivary concentrations of melatonin in young, healthy adults
Using a weighted blanket at bedtime significantly increases salivary melatonin concentrations, potentially benefiting insomnia and anxiety.
Non-RCTRigorous JournalUsing weighted blankets in an inpatient mental health hospital to decrease anxiety.
Weighted blankets are a safe and potentially effective alternative to medications, seclusion, and physical restraints for managing anxiety in inpatient mental health patients.
Non-RCTA randomized controlled study of weighted chain blankets for insomnia in psychiatric disorders.
Weighted chain blankets effectively and safely improve insomnia in patients with major depressive disorder, bipolar disorder, generalized anxiety disorder, or ADHD, while also improving daytime symptoms and activity levels.
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