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Do Weighted Blankets Really Help With Insomnia and Anxiety?

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Adults need 7-8 hours of sleep every night to function at their best and stay healthy. Sadly, many find themselves repeatedly waking up or tossing and turning at night. In other words, this sleep problem has become a global issue.

 

In Singapore, many have trouble getting a good night’s rest. It even has the third most sleep-starved population after Tokyo and Seoul.

 

With that said, this sleep issue is alarming. What might seem like simple symptoms could be signs of sleep disorders. To resolve this problem, getting to the root cause is essential, and one way to do this is to learn more about one of the most common sleep disorders: insomnia.

 

What Is Insomnia?

Insomnia is a sleep disorder that makes it difficult to fall or stay asleep. It can also cause one to wake up too early and not get back to sleep. It results in sleep deprivation, leading to fatigue and difficulty functioning.

 

This sleep disorder can be short-term, meaning it lasts for only days or weeks. This usually happens due to stress. When it lasts for a month or more, it becomes chronic insomnia. Regardless of whether it is short-term or long-term, it can lead to severe health risks when left untreated.

 

What Are the Symptoms of Insomnia?

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Short-term insomnia and chronic insomnia have similar symptoms. These include:

Aggressiveness

Anxiety

Decreased motivation

Depression

Difficulty falling asleep

Extreme daytime sleepiness

Gastrointestinal symptoms

Headaches

Hyperactivity

Irritability

Lack of Coordination

Low energy

Not feeling well-rested upon waking up

Poor concentration

Poor memory

Waking up in the middle of the night

Waking up too early

Worrying about sleeping

 

What Causes Insomnia?

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This sleep disorder often comes from different physical and psychological factors. Insomnia causes include:

ADHS

Alzheimer’s disease

Anxiety

Bipolar disorder

Caffeine use

Changes to the sleep schedule

Chronic obstructive pulmonary disease

Chronic pain

Depression

Drinking

Gastrointestinal reflux disease

Genes

Hyperthyroidism

Medications

Menopause

Nightmares

PMS

Pregnancy

Restless legs syndrome

Schizophrenia

Sleep apnea

Sleep distractions, like extreme heat or cold and noise at night

Smoking

Stress

Traumatic events



What Are the Dangers of Untreated Insomnia?

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If this sleep condition persists, it can take a toll on overall health and wellness. Here are the potential complications that may happen when this disorder is left untreated:

Anxiety disorder

Asthma attacks

Depression

Diabetes

Difficulty functioning

Fatigue

Heart disease

High blood pressure

Increased risk of accidents, especially when driving or operating tools or machinery

Irritability

Lower your sex drive

Memory problems 

Obesity

Poor concentration

Seizures

Strokes

Weakened immune system function

 

What Are Some Home Remedies to Ease Insomnia?

Falling asleep doesn’t have to feel like going on a battlefield. It should be a pleasant experience that allows you to rest peacefully and wake up feeling refreshed. Unfortunately, this isn’t always the case.

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If you wonder how to sleep with insomnia, you’re not alone. Thankfully, there are many ways to improve sleep quality without popping sleep medications. Here are some of the best treatments for insomnia that you can try at home:

 

  • Avoid midnight snacks
  • Avoid using gadgets at night to limit blue light exposure before bedtime  
  • Exercise regularly
  • Check your medications
  • Hide alarm clocks in your bedroom
  • Limit caffeine and alcohol consumption
  • Limit naps
  • Optimize your bedroom for comfortable sleep
  • Stick to a sleep schedule
  • Try stress management techniques
  • Use sleep devices for insomnia, including weighted blankets for anxiety

 

What Are Weighted Blankets?

Weighted blankets are sleep aids that are filled with heavier materials, such as plastic pellets, glass beads, sand, rice, and more. These filling materials are evenly distributed over the sleeper’s body to promote calmness and relaxation.

Weavve’s Weighted BlanketFeaturing Weavve’s Weighted Blanket

 

Moreover, these weighed blankets mimic a therapeutic technique called deep pressure stimulation. This is why it feels like getting a big hug or being wrapped in a soothing swaddle like a baby every time they are used.

 

What Are the Benefits of Weighted Blankets?

Using these blankets can be life-changing, especially for those who have trouble sleeping every night. Here are some of the benefits of weighted blankets:

Calm the Nerves

Lying down with racing thoughts makes it hard for anyone to sleep soundly. This is where these unique blankets can be beneficial. The gentle pressure they offer may calm the nervous system, slow down the heart rate, and help improve sleep.

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Thanks to this benefit, these sleep companions are used by occupational therapists to help soothe those with autism spectrum disorders, sensory processing disorders, and social anxiety disorders. They also alleviate chronic stress symptoms. The theory is that they allow sleepers to put their focus on the hug-like sensation instead of anxious thoughts.

Trigger the Release of Natural Feel-Good Chemicals

The deep pressure stimulation from the blankets could trigger the brain to release feel-good chemicals, including serotonin, dopamine, and oxytocin.

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Serotonin keeps the mood steady and calms the mind and body, while dopamine promotes a sense of calm and happiness. On the other hand, oxytocin eases pain and reduces stress. All of these allow for a more peaceful and sound sleep.

Serve as a Form of Sensory Therapy

People with attention deficit hyperactivity disorder (ADHD) or autism spectrum disorder (ASD) tend to get overstimulated by noises and sensations in social situations. With weighted blankets, they may feel secure and protected, making them at ease and helping them get the restful sleep they need.

Weavve’s Weighted BlanketFeaturing Weavve’s Weighted Blanket

 

Do Weighted Blankets Help With Insomnia and Anxiety?

Trying to sleep with racing thoughts and overwhelming emotions is no easy feat. The good news is that weighted blankets can promote relaxation and relieve insomnia symptoms. Here are the ways they help with anxiety and sleep disorder:

Calm the Nervous System

People with an overactive nervous system may find it difficult to fall and stay asleep due to rapid heart rate, hyperactivity, and shortness of breath. These issues can be addressed with these special blankets. Providing deep touch stimulation calms the fight-or-flight response and activates the parasympathetic nervous system.

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Besides deep touch stimulation, the placebo effect may have a role in managing insomnia symptoms. A systematic review revealed that believing that weighted blankets could positively affect sleep could potentially help you get the refreshing rest you need.

Alleviate Anxiety

Anxiety causes sleeping issues, including insomnia. Similarly, lack of sleep may cause anxiety.

 

Besides being unable to fall or stay asleep or suffering from unsatisfying sleep, anxiety can impact rapid eye movement (REM) sleep. This then can cause disturbing dreams, which can lead to more sleep disruptions. Because of this frustrating sleep disorder, many people dread going to bed. This dilemma is called sleep anxiety.

 Weavve’s TENCEL™ Lyocell Classic Set in Cloud WhiteFeaturing Weavve’s TENCEL™ Lyocell Classic Set in Cloud White

 

To soothe anxiety, weighted blankets may help. They ease persistent feelings of fear, uneasiness, and worry. A study found that these sleep aids safely and effectively reduce anxiety in adults.

Reduce Autonomic Arousal

Deep pressure stimulation can reduce autonomic arousal. This is especially helpful for people who feel stressed or experience physical anxiety symptoms, particularly during bedtime. It promotes better sleep and helps settle in for a good night’s rest by slowing down functions and restoring energy at night.

 

How Do You Properly Use Weighted Blankets for Insomnia?

If you’re planning to use weighted blankets to manage insomnia symptoms and get better sleep, here are things to remember:

Weavve’s Weighted BlanketFeaturing Weavve’s Weighted Blanket

Choose the Right Weight

Weighted blankets come in different weights. To choose the right one, get one that is ten percent of your body weight. For instance, go for a 5-kilogram blanket if you weigh 50 kilograms. Also, look for one that is designed to evenly distribute weight.

Consult a Doctor

These blankets are generally safe to use, but they are not for everyone. They are not recommended for young children since they may be too heavy. They may also pose a safety hazard for pregnant women, seniors, or those with respiratory issues.

 

Conclusion

To sum it all up, weighted blankets have science-backed benefits for insomnia. While they do not totally serve as insomnia treatment, they are an inexpensive way to reduce anxiety and stress, making relaxing and sleeping challenging.

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Although these blankets are worth a try, they won’t be able to fix everything. Be aware of their limitations. They may not be able to treat chronic insomnia and ease severe symptoms.

 

To treat insomnia for good, start practicing good sleep habits. Talking to a mental health professional or a doctor is also better in the long run when seeking sustainable, long-term strategies. It can help you identify the cause of your sleep problem and receive appropriate care for your needs.

 

DISCOVER WEAVVE’S WEIGHTED BLANKET

Weavve’s Weighted Blanket is designed with smaller compartments for even weight distribution, helping you to relax by stimulating the feeling of being held or hugged. 

Weavve’s Weighted BlanketFeaturing Weavve’s Weighted Blanket

 

The deep touch pressure offered by the weighted blanket is supposed to make you feel safe, relaxed, and comfortable. Hypoallergenic and non-toxic with a breathable fabric that is machine and dryer safe. Here at Weavve, The Ultimate Guide to Weighted Blankets also provides you with the benefits and why you should be trying one!

 

Shop Weighted Blanket Singapore

 

DISCOVER WEAVVE’S TENCEL™ LYOCELL DUVET 

Want something lighter? Try our Lyocell Duvet instead.

Weavve’s TENCEL™ Lyocell Duvet is the first in Singapore featuring 100% pure TENCEL™ Lyocell fibers in both its exterior fabric and inner filling, providing you with great thermal regulation properties for maximum comfort and rest.

 

Weavve’s TENCEL™ Lyocell DuvetFeaturing Weavve’s TENCEL™ Lyocell Duvet

 

We hope that with this new innovative product, every Singaporean can ‘feel 100% all the time’. For cooler and fresher sleep, you may head on over to find out how Weavve’s 100% TENCEL™ Lyocell Duvet is designed.

 

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Here at Weavve, we pride ourselves on being committed to responsible sourcing, production, sale and use of our products. We take great effort in ensuring that our decisions account for all the people who help build our products, the environment and our consumers. From Standard 100 by Oeko Tex® certified sheets to SEDEX certified factories, Weavve makes sure that everyone is cared for at every step of the way.

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