NEW YORK (AP) — Rhonda James was skeptical when her husband ordered a weighted blanket for her online. But five minutes after wrapping it around her body, she stoned.
“It was like a really big hug,” said James, a banker in Charleston, South Carolina.
As outdoor temperatures become cool, weighted blankets can be a popular choice for warmth. Some people say the added pressure helps them ease the worries of the day And sleep faster.
But research on the effectiveness of weighted blankets is limited. Here’s what you need to know.
What is a weighted blanket?
Weighted blankets have extra weight in the form of glass beads, pellets, cotton, or other filling. Scientists haven’t studied exactly how the blankets work, but they have some ideas.
The firm touch of blankets can calm the brain. fight or flight responsesaid Dr. Neal Walia, a sleep medicine expert at UCLA Health.
“Having weight evenly distributed across you tells your body, ‘Hey, you’re in a calm environment,'” he said.
The added pressure can also signal the brain to release something called the love hormone, also known as oxytocin. It’s produced during bonding and cuddling, and can also reduce anxiety, Walia said.
How to use a weighted blanket?
For most healthy adults, experts advise choosing coverage that is about 10 percent of their body weight. So a 150 pound person can opt for a 15 pound blanket.
Weighted blankets are not recommended for babies or toddlers as they may interfere with movement and breathing.
People with sleep apnea, sleep-related disorders, or breathing problems should consult a doctor before using a weighted blanket.
Blankets aren’t for everyone and each person gets the most out of their blanket differently. For example, some may find them too hot to use during the warmer months.
And the extra swaddling comes at a cost: Quality weighted blankets can range from $50 to over $300 depending on size, weight and material.
James takes hers out of the cupboard to relax when she watches TV or sips a glass of wine.
Lucy Taylor, a freelance writer from Wales, uses her blanket to fall asleep when her anxiety skyrockets during the winter.
“If my body is relaxed, my mind follows suit,” she said.
Can weighted blankets improve sleep?
There isn’t a lot of research on whether weighted blankets actually work, and the studies that do exist look at small groups. Most studies don’t focus on the average sleeper. Instead, they’re studying whether weighted blankets can help people with chronic sleep problems, mental health issues, or developmental disorders.
Some evidence suggests that weighted blankets may help with anxiety, chronic pain, and sleep. But the research is not conclusive.
A study of 120 people with insomnia found that weighted blankets helped them sleep better compared to a lightweight blanket. Another study of 67 children with autism found that the weighted blanket didn’t affect their sleep at all, but both the children and their parents preferred it to a regular blanket.
And a third study of 94 adults with chronic pain found that a heavier blanket did not affect sleep, but was more effective at reducing pain than a lighter blanket.
Although there isn’t yet solid evidence supporting the benefits of weighted blankets, sleep experts say there’s no harm in trying them if you’re willing to splurge.
Dr. Daniel Barone, a sleep medicine expert at Weill Cornell Medicine, suggests it to his patients after other traditional therapies and medications.
“If it doesn’t hurt and it can help, it’s worth a try,” he said.
___
The Associated Press Health and Science Department receives support from the Howard Hughes Medical Institute’s Science and Education Media Group. The AP is solely responsible for all content.