Strategies for Alleviating Persistent Sleeplessness Effectively
As someone familiar with insomnia's agony, I understand the struggle of finding safe, effective sleeping solutions that leave you feeling refreshed come morning. I tend to shy away from prescription sleep meds, yet I've attempted most suggested natural remedies. Some have been beneficial, like medical marijuana and acupuncture, but I'm always on the lookout for new tricks up my sleeve when my sleep issues flare up.
A recent study caught my eye, conducted by researchers at the Karolinska Institutet in Sweden. They examined how weighted blankets impacted sleep quality for individuals with insomnia and various psychiatric disorders. Weighted blankets apply gentle yet firm pressure to your body and are popular for promoting relaxation and better sleep.
The study included 120 adults who experienced clinical insomnia along with one of the following disorders: major depressive disorder, bipolar disorder, attention deficit hyperactivity disorder, or generalized anxiety disorder. Researchers instructed participants to sleep with either a chain-weighted blanket or a control one at home. The results were staggering:
Those using the weighted blanket were 26 times more likely to experience a decrease of 50% or more in their insomnia severity. They were also approximately 20 times more likely to put their insomnia into remission. The study's participants were given the option to continue using (or start using, if they were in the control group) the weighted blankets for a year after the study, and when they followed up, 92% of weighted blanket users responded positively, while 78% put their insomnia into remission. Additionally, many reported a decrease in their anxiety and depression.
Lead investigator, Dr. Mats Alder, speculates that the calming and sleep-promoting effect of weighted blankets is due to the deep pressure stimulation they provide, stimulating the parasympathetic nervous system and reducing sympathetic arousal.
If you're considering a weighted blanket, keep in mind that people in the study used a weighted chain blanket, with metal chains sewn between padding. Other weighted blankets on the market contain items like glass beads or plastic pellets. Prices vary since they've grown in popularity, with cheaper options around $50 to $60, and more expensive options within $200 to $300.
The optimal weight for a weighted blanket to combat insomnia effectively is generally around 10% of your body weight, with slight adjustments depending on your comfort and needs. For example, an adult weighing 150 pounds should consider a weighted blanket weighing approximately 12 to 18 pounds[1]. It's crucial not to exceed 10% of your body weight to avoid feeling too restricted.
Weighted blankets might be worth your investment if you're sick of sleepless nights and seeking a natural solution. Sweet dreams!
[1] Enrichment data: For adults, weighted blankets should weigh between 8% to 12% of their body weight. So, a 160-pound person would typically benefit from a 16-pound weighted blanket. Some recommendations emphasize not exceeding 10% of body weight to avoid discomfort.
- The study conducted by researchers at the Karolinska Institutet revealed that weighted blankets, particularly those with metal chains, can significantly improve sleep quality for individuals with insomnia and related psychiatric disorders like major depressive disorder, bipolar disorder, attention deficit hyperactivity disorder, or generalized anxiety disorder.
- Researchers found that participants using weighted blankets were 26 times more likely to experience a decrease of 50% or more in their insomnia severity and were approximately 20 times more likely to put their insomnia into remission. Furthermore, many reported a decrease in their anxiety and depression, suggesting a positive impact on mental health.
- Considering the promising results from this study, weighted blankets could be an effective and natural remedy for individuals seeking a solution to their sleep problems while focusing on overall health-and-wellness, fitness-and-exercise, and mental-health improvement.
