Wrapped in Comfort: Weighted Blankets Alleviate Anxiety

Wrapped in Comfort: Weighted Blankets Alleviate Anxiety

Weighted Blankets Are Used Clinically

Weighted blankets are a type of sensory integration modality used within the field of occupational therapy and psychology to regulate emotions and physical responses [1]. Weighted blankets are a form of sensory modulation intervention recommended as human therapeutic devices for crisis intervention and prevention [2]. Weighted blankets are commonly used in mental hospitals as restraint substitutions, but are also becoming more popular amongst the general population [1,2,3,4].

 

How Do Weighted Blankets Decrease Anxiety?

The use of weighted blankets has been determined to significantly decrease anxiety [1,2,3,4,5,7,8,9]. Weighted blankets provide deep pressure stimulation resulting in activation of the parasympathetic nervous system, which promotes a physiological relaxation response in the body [1]. Deep pressure stimulation increases serotonin and melatonin concentrations in the brain, while simultaneously decreasing the stress hormone, cortisol [1]. This is how weighted blankets can biologically reduce anxiety levels [1,3,4,5,7,8,9].

 

Weight Recommendations

In order for the weighted blanket to provide deep pressure stimulation, it must be 10% of the user’s body weight [6]. This implies that individuals heavier than approximately 210–250 lbs may receive limited to no benefit from deep pressure stimulation. The most common weights for adults are 10-20 lbs, and the heaviest blanket on the market is 50 lbs [6].

 

Material Recommendations

Fleece material can offer warmth, and cotton can keep you cool. The most comfortable material is chenille, and for a silkier experience you can choose the minky material. Waterproof weighted blankets are also available and allow for water vapor from sweat and heat to escape from underneath the blanket. 

Related Deep Pressure Stimulation Items

Weighted blankets are not the only weighted items that provide deep pressure stimulation. Below are some other items to consider for your anxiety:

  • Weighted stuffed animals
  • Weighted neck wrap
  • Weighted eye pillow
  • Weighted robes
  • Weighted hoodie
  • Weighted snuggies

    • Want to get started with your sensory integration journey for anxiety? Check out our store to begin!

     

    References:

    1. Becklund, A. L., Rapp-McCall, L., & Nudo, J. (2021). Using weighted blankets in an inpatient mental health hospital to decrease anxiety. Journal of Integrative Medicine, 19(2), 129-134. https://doi.org/10.1016/j.joim.2020.11.004
    2. Champagne, T., Mullen, B., Dickson, D., & Krishnamurty, S. (2015). Evaluating the safety and effectiveness of the weighted blanket with adults during an inpatient mental health hospitalization. Occupational Therapy in Mental Health, 31(3), 211-233. https://doi.org/10.1080/0164212X.2015.1066220
    3. Chen, H. Y., Yang, H., Chi, H. J., & Chen, H. M. (2013). Physiological effects of deep touch pressure on anxiety alleviation: The weighted blanket approach. Journal of Medical and Biological Engineering, 33(5), 463-470. https://doi.org/10.5405/jmbe.1043
    4. Eron, K., Kohnert, L., Watters, A., Logan, C., Weisner-Rose, M., & Mehler, P. S. (2020). Weighted blanket use: a systematic review. The American Journal of Occupational Therapy, 74(2), 7402205010p1-7402205010p14. https://doi.org/10.5014/ajot.2020.037358
    5. Mullen, B., Champagne, T., Krishnamurty, S., Dickson, D., & Gao, R. X. (2008). Exploring the safety and therapeutic effects of deep pressure stimulation using a weighted blanket. Occupational Therapy in Mental Health, 24(1), 65-89.https://doi.org/10.1300/J004v24n01_05
    6. Noyed, D. (2023, May 22). How heavy should a weighted blanket be?. Sleep Foundation. https://www.sleepfoundation.org/best-weighted-blankets/weighted-blanket-weight-chart#:~:text=As%20a%20rule%20of%20thumb,12%25%20of%20the%20sleeper%27s%20weight.
    7. Ohene, R., Logan, C., Loresto, F., Watters, A., Eron, K., Markovchick, T., & Mehler, P. S. (2022). Assessing the Impact of Weighted Blankets on Anxiety Among Patients With Anorexia Nervosa and Avoidant–Restrictive Food Intake Disorder: A Randomized Controlled Trial. The American Journal of Occupational Therapy, 76(6). https://doi.org/10.5014/ajot.2022.049295
    8. Vinson, J. (2020). Weighted blankets: anxiety reduction in adult patients receiving chemotherapy. Number 4/August 2020, 24(4), 360-368. https://doi.org/10.1188/20.CJON.360-368
    9. Warner, S. M., Tannenbaum, S. L., Pathan, S., & Lozada, J. S. (2023). Weighted Blankets for Pain and Anxiety Relief in Acutely Injured Trauma Patients. Journal of Pain & Palliative Care Pharmacotherapy, 1-10. https://doi.org/10.1080/15360288.2023.2174634

     

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