How a weighted blanket helped get rid of insomnia. Personal experience

psychologist, teacher

“As a co-organizer, I had the opportunity to participate in one of the studies on sleeping with weighted blankets. Since we did not have the budget to purchase them, we produced the necessary amount ourselves, using ordinary blankets with sewn-on metal chains as weighted blankets.”

This was an idea we picked up from our Swedish colleagues. It consisted of using a weighted blanket for a month during a night’s rest. The results of the experiment showed that the product is really effective for anxiety and insomnia, although in the scientific community this question is still considered open.

Despite the fact that a heavy blanket is absolutely not a panacea for everyone, I myself immediately after the results of the study bought one for myself, and it served me for years exactly as a means of normalizing sleep. According to my own subjective feelings, it really helped me fall asleep faster and generally improved the quality of my sleep.

Scientists attribute the positive health effects of the weighted blanket to the production of melatonin, which regulates circadian rhythms, or deep pressure therapy.

From a biochemical perspective, perhaps it’s because being under a heavy product triggers (but of course that doesn’t mean always, in everyone and to the same degree) the same processes as other tactile events, such as hugs.

However, there is a nuance: you get used to the product quite quickly, so I use it only when, for example, I go to bed excited.

According to my observations, a heavy blanket can be considered as one of the effective, but still auxiliary means within the framework of sleep hygiene.

If you are experiencing insomnia more than a few times a week for a month or longer, this is a reason to see a doctor. However, in many “mild” cases, it is sleep hygiene that helps relatively quickly. This is primarily the observance of sleep and wakefulness, moderate physical activity, limiting stimulants.

Doctor’s opinion

leading traumatologist-orthopedist, podiatrist (specialist in foot diseases)

“Colleagues have an interesting experience in such a complex junction of disciplines as psychology and somnology. I can add that the method seems harmless, but I would pay attention to some aspects.”

For example, you should not cover small children with such a blanket. They are not yet so active and independent. A heavy product can put pressure on the child, and he will not be able to resist it.

Blankets should be used with caution in cases where a person has breathing problems. Sleep apnea is not such a rare pathology as it seems. Additional pressure on the chest area with a weighted product can negatively affect the process of inhalation. Special attention to people with acute respiratory disorders, such as asthma.

In addition to the above, it should be noted that blankets with weighted blankets should be used with caution by people with claustrophobia. Fear of confined or cramped spaces can be exacerbated by the heaviness of the product.

Choose the weight of the weighted blanket correctly. It should be easy for you to free yourself in case of an emergency. Depending on your body weight, body fitness, degree of health and current body health, the weight of the blanket can always vary.

Try not to overload your body and aim for the weight of the weights to be no more than 5-10% of your body weight.

If a person is diagnosed with acute or chronic pathologies, it is recommended to consult with specialized specialists before using the weighted blanket.