Weighed Down for Better Sleep
Thursday, November 16, 2017
By Aimee Sterk, LMSW, MATP Staff
I have a long history of battling insomnia. Lately, I have been having even more problems sleeping following a series of life traumas and increased anxiety. My therapist suggested trying a weighted blanket. I had previously heard of weighted blankets as calming options for people on the Autism Spectrum. I never knew they have a variety of other uses.
According to an article in Psychology Today,
“Weighted blankets are one of our most powerful tools for helping people who are anxious, upset, [and feeling out of sorts],” says Karen Moore (link is external), OTR/L, an occupational therapist in Franconia, N.H. These special blankets are filled with weighted pellets, which are sewn into compartments to keep them evenly distributed. Weighted blankets are also sometimes marketed for general use as an aid to sleep and relaxation.
“These blankets work by providing input to the deep pressure touch receptors throughout the body,” Moore says. “Deep pressure touch helps the body relax. Like a firm hug, weighted blankets help us feel secure, grounded, and safe.” Moore says this is the reason many people like to sleep under a comforter even in summer.
What a revelation! After posting on Facebook, to friends inside and outside the disability community, looking for local resources to try a weighted blanket, several friends chimed in that they too thought these blankets would be helpful for them. Some even said they were using one without realizing it—heavy comforters were their preference all year. One friend, who runs an Autism Center, connected me with some online options for buying weighted blankets and making your own. Another connected me with Christie DePrekel at Peaceful Product . These chance connections via social media have changed my life!
Christie of Peaceful Product is local and offered me several weights of blankets to try as I was hesitant to commit to the investment without knowing if the blankets would help me—though I had a feeling they would. I stopped by later the same day to pick up the sample blankets.
I tried a 15 pound and a 10 pound blanket and found I far preferred the heavier variety—and that my sleep and anxiety were much improved. I slept soundly (for me) the night before I had to give a speech to a nationwide audience—which normally would not be how I’d sleep before such a big event. I have found I also like sitting on the couch with the calming weight on me.
Christie mentioned that some members of her family have sensory processing disabilities, which is why she started making the blankets herself—looking to make quality items to meet their needs. Talking to her more about sensory processing, I realized that I too am sensitive to sound, pressure, smell, sight, and touch. Since I was a child I remember self-soothing by rolling my hands back and forth over a favorite blanket. I also achieve great peace when watching repetitive things like sprinklers or machines at work. I have met others friends who have the same type of soothing response. I also have created my own type of squeeze machine having my partner hug me hard and/or lay on top of me while I’m on the floor, comforted by the intense pressure (until it’s hard to breathe). I wonder if it is all related?
Christie has seen weighted blankets help people with Autism, Aspergers, ADHD, Anxiety, PTSD, Insomnia, Sensory Processing Disorder, and Restless Leg Syndrome.
After deciding I definitely wanted my own weighted blanket, I met Christie at a fabric store and picked out some microplush fabric to cover my blanket (you should have seen me at the store with my eyes closed plunging my hands into the bolts of fabric to test their softness and soothingness). I then specified the size and weight I wanted, and one week later, my blanket was ready.
I now sleep with it every night. The pressure is comforting on a primal level. I have trouble with night sweats, so the lightweight microplush has been helpful (the sample blankets were a thick fleece). If the weight didn’t affect the heat of the blanket at all, I would have gotten even heavier of a blanket.
The formula commonly used to choose the weight of the blanket is 10% of the body weight plus 1 or 2 pounds for children. In older teens and adults this formula can be quite heavy so trying different weights like I did might be your best option. I found that in my arms a 10 pound blanket felt very very heavy. But, once that weight was spread out over me, I thought it was way too light.
Have you tried a weighted blanket or have you been doing your own version of weighted blanket sleeping without even realizing that is what you were creating on your own?
Do you think something like this might work for you or someone you know?