Do weighted blankets help you sleep better? Here’s what to know

As outside temperatures grow chilly, weighted blankets can be a popular choice to warm up. Some people say the added pressure helps them soothe the worries of the day and get to sleep faster. But research on the effectiveness of weighted blankets is limited. Here’s what to know. Weighted blankets come with extra heft in the form of glass beads, pellets, cotton or another filling. Scientists haven’t studied exactly how the blankets work, but they have a few ideas. The blankets’ firm touch may calm the brain’s fight-or-flight response, said Dr. Neal Walia, a sleep medicine expert at UCLA Health. “The evenly distributed weight on you tells your body, ‘Hey, you’re in a calm environment,’” he said. The extra pressure also may signal the brain to release what’s called the love hormone, also known as oxytocin. It’s produced during bonding and cuddling, and can also lower anxiety, Walia said. How do I use a weighted blanket? For most healthy adults, experts say to choose a blanket that is about 10% of their body weight. So, a 150-pound person may opt for a 15-pound blanket. Weighted blankets are not recommended for babies or toddlers since they can hinder movement and breathing. People with sleep apnea, sleep-related disorders or respiratory problems should check with a doctor before using a weighted blanket. The blankets aren’t for everyone, and each person gets the best out of their blanket differently. For example, some may find them too hot to use during warmer months. And the extra swaddling comes at a cost: quality weighted blankets can range from $50 to over $300 depending on the size, weight and material. Can weighted blankets improve sleep? There are some hints that weighted blankets can help with anxiety, chronic pain and sleep. But the research isn’t conclusive. Even though there’s not yet strong evidence to back up the benefits of weighted blankets, sleep experts say there’s no harm in giving them a try if you’re willing to splurge. This article was provided by The Associated Press.