From the Guidelines
Weighted blankets may be beneficial in reducing the frequency of sleep-related arousals, as they can promote relaxation and improve sleep quality, although direct evidence on their specific impact on sleep arousals is limited. When considering the use of weighted blankets, it's essential to look at the broader context of sleep management, including good sleep hygiene, consistent bedtime routines, and appropriate sleep environments, as highlighted in a 2023 study on managing children with 22q11.2 deletion syndrome 1. This study suggests that interventions such as good sleep hygiene and consistent bedtime routines are beneficial, and additional strategies like the use of melatonin or weighted blankets may also be helpful. Key points to consider when using weighted blankets include:
- Choosing a blanket that is approximately 10% of the user's body weight
- Ensuring the blanket is comfortable for the user's temperature preferences
- Allowing at least 1-2 weeks of consistent use to determine effectiveness, as some individuals may require an adjustment period. While the direct impact of weighted blankets on sleep-related arousals is not extensively studied, their potential to improve sleep quality and reduce anxiety and stress, as suggested by their ability to increase serotonin and melatonin production while decreasing cortisol levels, makes them a worthwhile consideration for individuals experiencing sleep disruptions.
From the Research
Weighted Blankets and Sleep-Related Arousals
- There is limited research directly addressing the impact of weighted blankets on the frequency of sleep-related arousals.
- A study on the effect of weighted blankets on sleep and related disorders found that weighted blankets could improve sleep quality and alleviate negative emotions and daytime symptoms in patients with sleep disorders 2.
- However, this study does not specifically mention the frequency of sleep-related arousals.
- Other studies have investigated the role of hyperarousal in sleep disorders, including the use of cognitive behavioral therapy for insomnia (CBT-I) 3, 4, 5, 6.
- These studies suggest that hyperarousal can contribute to sleep problems, but they do not provide direct evidence on the effect of weighted blankets on sleep-related arousals.
- Further research is needed to determine the specific impact of weighted blankets on sleep-related arousals.