From the Guidelines
For insomnia and restless sleep, a weighted blanket of 10% of your body weight is generally recommended, as it provides deep pressure stimulation that can help calm the nervous system and improve sleep quality. For example, if you weigh 150 pounds, a 15-pound blanket would be ideal. The Gravity Blanket, YnM Weighted Blanket, and Bearaby Napper are excellent options that provide even weight distribution and breathable fabrics.
Key Features to Consider
- Look for blankets with glass bead filling rather than plastic pellets for better weight distribution and durability.
- Cotton or bamboo covers offer better temperature regulation for comfortable sleep.
- Weighted blankets work through deep pressure stimulation, which increases serotonin and melatonin production while decreasing cortisol levels, helping calm the nervous system.
- This pressure also reduces movement during sleep and creates a secure feeling that can help you fall asleep faster and stay asleep longer.
Recommendations for Use
- Start with shorter periods under the blanket until you adjust to the weight.
- Ensure your blanket has a washable cover for hygiene maintenance. According to the American College of Physicians guidelines 1, the goal of treatment for insomnia is to improve sleep and alleviate distress or dysfunction caused by the disorder, and weighted blankets can be a useful adjunct to other treatments, such as cognitive behavioral therapy for insomnia (CBT-I) and pharmacologic therapy.
From the Research
Weight Blankets for Insomnia and Movements in Sleep
There are no research papers provided that directly evaluate the effectiveness of weight blankets for insomnia and movements in sleep.
Alternative Treatments for Insomnia
- Cognitive Behavioral Therapy for Insomnia (CBT-I) is a widely recommended treatment for chronic insomnia, as it produces sustained benefits without the risk of tolerance or adverse effects associated with pharmacologic approaches 2, 3, 4, 5, 6
- Melatonin has been shown to be effective in improving sleep-onset difficulties 4
- Meditative movement therapies have been found to improve self-report sleep efficiency and severity of insomnia disorder 4
- Exercise, hypnotherapy, and transcranial magnetic resonance have also shown some support, but more studies are needed to confirm their effectiveness 4
Key Components of CBT-I
- Sleep consolidation
- Stimulus control
- Cognitive restructuring
- Sleep hygiene
- Relaxation techniques 5