Weighted Blankets: Your Ticket to a Deeper, More Restful Sleep
Harnessing the Benefits of Weighted Blankets for Chronic Pain Relief
In today's blog, we'll be exploring the fascinating world of weighted blankets, and their potential role in aiding the relief of chronic pain. For the uninitiated, a weighted blanket, as the name suggests, is a blanket that's heavier than the standard variety. These blankets usually weigh anywhere between 5 to 30 pounds, and are filled with materials such as plastic pellets or glass beads to give them their unique weight.
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The concept of weighted blankets isn't exactly new. In fact, they've been used in the therapeutic world for quite some time, especially in therapy for individuals with sensory processing disorders. However, their popularity has skyrocketed in recent years, as more people discover their benefits, not only for sensory issues but also for problems such as insomnia, anxiety, and yes, chronic pain!
But before we delve deeper into how these blankets aid in pain relief, let's understand the science behind them.
The Science Behind Weighted Blankets
At the core of weighted blankets' effectiveness is a therapeutic technique known as deep pressure stimulation (DPS). This technique involves applying gentle, sustained pressure to the body. In essence, it’s the same comforting feeling you get when you’re hugged, swaddled, or held.
Research indicates that deep pressure stimulation can stimulate the production of serotonin, a hormone that promotes feelings of relaxation and well-being, while reducing the production of cortisol, a hormone associated with stress. This can lead to an overall sense of calm, which can be incredibly beneficial for individuals struggling with chronic pain.
Additionally, this calming effect can also promote better sleep. As we'll discuss later, quality rest is crucial for managing chronic pain, making weighted blankets a potentially valuable tool for pain sufferers.
weighted blanket
How do Weighted Blankets Work?
Now that we understand the science behind weighted blankets let's delve into how they work. When you use a weighted blanket, the extra weight creates a sensation of being swaddled or hugged. This feeling can trigger the release of serotonin and dopamine, “feel-good” hormones that can help to regulate your mood, promote relaxation, and lower stress levels.
The pressure from the blanket can also stimulate the release of melatonin, a hormone that regulates sleep. By enhancing the production of these hormones, a weighted blanket can help you achieve a deep and restful sleep, which is crucial for managing chronic pain.
Moreover, the weight of the blanket can also discourage tossing and turning, further promoting uninterrupted sleep. This can be particularly beneficial for individuals with chronic pain, as their discomfort often leads to frequent awakenings, resulting in poor sleep quality.
Benefits of Using a Weighted Blanket for Chronic Pain Relief
Having understood how weighted blankets work, let's now focus on their benefits specifically for chronic pain relief. Firstly, the deep pressure stimulation provided by weighted blankets can help to alleviate pain. This is because the pressure can help to relax tense muscles and joints, thereby relieving discomfort.
Secondly, as previously mentioned, weighted blankets can promote better sleep. Chronic pain can often lead to sleep disturbances, which can exacerbate the pain. By improving sleep quality, weighted blankets can help to break this vicious cycle.
Lastly, weighted blankets can also help to reduce anxiety and stress, which are often associated with chronic pain. By promoting relaxation and reducing stress, these blankets can help to improve overall quality of life for individuals with chronic pain.
Weighted Blankets and Anxiety: A Connection
There's a noteworthy connection between weighted blankets and relief from anxiety. As we've already mentioned, the deep pressure stimulation from weighted blankets can stimulate the release of "feel-good" hormones, which can help to reduce anxiety and promote relaxation.
Moreover, research has shown that weighted blankets can be particularly beneficial for individuals with anxiety-related disorders. In one study, 63% of participants reported lower anxiety after using a weighted blanket. This can be incredibly beneficial for individuals with chronic pain, as anxiety can often exacerbate their discomfort.
Choosing the Right Weighted Blanket for You
If you're considering purchasing a weighted blanket, it's important to choose the right one for your needs. As a general rule of thumb, the blanket should weigh approximately 10% of your body weight. However, individual preferences can vary, and some people may prefer a slightly heavier or lighter blanket.
It's also important to consider the material of the blanket. Some people may find blankets filled with glass beads to be more comfortable, while others may prefer the feel of plastic pellets. Additionally, consider the fabric of the blanket. If you tend to get hot at night, you might prefer a blanket made of a breathable fabric like cotton.
How to Use a Weighted Blanket for Maximum Benefits
To reap the maximum benefits from your weighted blanket, it's important to use it correctly. Firstly, ensure that the blanket is evenly distributed over your body. This will ensure that the pressure is evenly distributed, promoting maximum relaxation.
Secondly, consider using the blanket not just during sleep, but also during periods of rest or relaxation during the day. This can help to promote relaxation and reduce anxiety throughout the day.
Lastly, remember that it may take some time to get used to the feeling of the weighted blanket. However, most people find that after a few nights, they adjust to the weight and find it incredibly comforting.
Where to Buy Quality Weighted Blankets
If you're convinced about the benefits of weighted blankets and looking to buy one, rest assured that there are plenty of quality options available online. We here at The Chronic Pain Blog really like Zonli and Ombre Gravity weighted blankets. Other reputable retailers include Mosaic Weighted Blankets and SensaCalm. Amazon.com also sell a range of weighted blankets too. Go check them out!
When choosing a weighted blanket, remember to consider factors such as weight, material, and fabric. And most importantly, ensure that the blanket you choose suits your individual needs and preferences.
Conclusion
In conclusion, weighted blankets can offer a number of benefits for individuals with chronic pain. From promoting relaxation and reducing anxiety to improving sleep quality, these blankets can be a valuable tool in managing chronic pain.
Remember, everyone's experience with weighted blankets can be different, and what works for one person may not work for another. However, if you're struggling with chronic pain, a weighted blanket might just be worth considering. After all, a good night's sleep and a reduction in pain could be just a blanket away!
Check out our other posts and our book recommendations to learn more!
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Sources:
Baumgartner, J.N., Quintana, D., Leija, L., Schuster, N.M., Bruno, K.A., Castellanos, J.P. and Case, L.K. (2022). Widespread Pressure Delivered by a Weighted Blanket Reduces Chronic Pain: A Randomized Controlled Trial. The Journal of Pain, [online] 23(1), pp.156–174. doi:https://doi.org/10.1016/j.jpain.2021.07.009.
Penn Medicine (2022). 4 Ways Weighted Blankets Can Actually Help You. [online] Pennmedicine.org. Available at: https://www.pennmedicine.org/updates/blogs/health-and-wellness/2022/march/weighted-blankets.
Sweeney, S. (2022). Do weighted blankets really work? [online] Welia Health. Available at: https://www.weliahealth.org/2022/08/do-weighted-blankets-really-work/ [Accessed 17 Nov. 2023].
