3 Ways to Use a Weighted Blankets

Weighted blankets have been around for quite some time now and have been proven to be quite effective when it comes to improving sleep quality. They may look like regular blankets, but they are designed to weigh more than traditional blankets. The weight is usually achieved through the use of plastic or glass beads that are sewn into small pockets within the blanket.

In recent years, the popularity of weighted blankets has significantly increased. This is primarily due to the numerous benefits they offer beyond just improving sleep quality. For instance, they have been found to reduce anxiety and alleviate stress. Other benefits of weighted blankets include improving mood, increasing focus, and reducing restlessness.

If you are interested in implementing the use of a weighted blanket in your life, this article is for you. Here, we will provide you with a comprehensive guide on how to use a weighted blanket and how it can transform your life for the better.

Choosing the Right Weighted Blanket

Before you start using a weighted blanket, it is essential to choose the right one for you. Ideally, the weight of the blanket should be between 5% and 10% of your body weight. However, if you are not sure about the weight to use, it is best to consult with your doctor or a sleep therapist.

Additionally, you should choose a blanket that is big enough to cover your entire body comfortably. This ensures that the pressure is evenly distributed throughout your body, and you achieve maximum benefits.

Reaping the Benefits

Now that you have the right weighted blanket let's dive into how you can make the most out of it. Here are some tips for using a weighted blanket effectively:

1. Use it primarily at night: Even though a weighted blanket can be used throughout the day, it is most effective when used at night while sleeping. This is because it helps regulate your nervous system by reducing cortisol levels, which can cause anxiety.
2. Practice deep breathing: Before you go to bed, take a few moments to engage in deep breathing exercises to relax your entire body. This will make it easier for you to fall asleep once the blanket is in place.
3. Create a calm sleeping environment: Make sure that your sleeping environment is conducive to deep sleep. Ensure that your room is dark, quiet, and cool enough for you to sleep comfortably.
4. Don't forget to stretch: A weighted blanket can make you feel relaxed and comfortable, but it is also crucial to stretch your muscles before and after sleeping. This helps to prevent muscle strains and injuries.
5. Avoid using with infants: A weighted blanket is not suitable for infants as it may pose a risk of suffocation. Therefore, never place a weighted blanket on a child who is below two years of age.

Benefits of Using a Weighted Blanket

There are several significant benefits of using a weighted blanket. Here are some of these benefits:

1. Reduces Anxiety: A weighted blanket can help reduce symptoms of anxiety. The deep pressure applied by the blanket calms the nervous system and reduces cortisol levels, which can cause anxiety.
2. Improves Sleep: Studies show that using a weighted blanket can help to improve sleep quality. It enhances relaxation, reduces muscle tension, and promotes a deep sleep state.
3. Relieves Pain: The pressure applied by a weighted blanket can offer relief from muscle and joint pains. It does this by reducing inflammation, promoting blood circulation, and increasing overall relaxation.
4. Helps with Depression: Using a weighted blanket can help regulate neurotransmitters in the brain, leading to an improved mood. It helps reduce feelings of depression and can lead to an improved overall quality of life.
5. Enhances Focus: The deep pressure of a weighted blanket can help you to focus better by reducing the distracting stimuli in your environment. This can be particularly helpful for people who deal with ADHD.

Final Thoughts

Implementing the use of a weighted blanket in your life can be the best thing you ever do. It offers numerous benefits, from reducing stress and anxiety to improving sleep quality. However, it is essential to choose the right blanket and use it correctly for maximum benefits.

Remember to practice good sleep hygiene by creating an ideal sleeping environment, engaging in relaxation techniques, and stretching before and after using the blanket. With these simple steps, you can enjoy a more relaxed, calmer, and fulfilling life with the help of a weighted blanket.