The Science Behind Weighted Blankets: How They Can Alleviate Anxiety Symptoms

Looking for an easy, affordable and natural way to manage anxiety? A weighted blanket could be a great addition to your mental health toolkit.

Having gained mainstream popularity in 2017, weighted blankets are used to help people with ADHD and autism, as well as relieve symptoms in anxiety sufferers.

Here, we explain the science behind weighted blankets and how they can alleviate anxiety symptoms:

What is a weighted blanket?

Weighted blankets are therapeutic devices that are heavier than normal blankets and duvets. They can weigh between 2kg and 15kg. The pressure from the extra weight mimics a therapeutic technique called deep pressure stimulation, also known as pressure therapy.

What are they used for?

Weighted blankets are used for physical, mental and neurological conditions. They’re particularly popular for people with ADHD and autism. Children with autism can find have trouble sleeping and studies have shown that weighted blankets can improve sleep in children with autism. In people with ADHD, they’ve been found to restrict hyperactive movements. Sufferers of anxiety often find relief with weighted blankets, too.

How do they alleviate anxiety symptoms?

Weighted blankets mimic deep pressure stimulation – a therapy that involves squeezing, hugs or holding to relax the nervous system. Your autonomic nervous system controls basic bodily functions such as breathing, digestion, sweating, and shivering. It also prepares your body for stress or rest, often referred to as the fight or flight response.

These sensations of being hugged or held help to relax your automatic nervous system. Weighted blankets achieve this, causing users to feel relaxed and relieved of anxiety symptoms such as shortened breathing and quickened heart rate. Studies show that weighted blankets have a calming effect on anxiety sufferers, and can help get a better sleep by creating a restful state of mind before going to bed.

Picking the right blanket

Choosing a blanket depends greatly on your weight. Generally, the optimal blanket weight is 10% of your body weight. So, if you weight 60kg, your ideal weighted blanket should weigh around 6kg.

Risks of using a weighted blanket

There are very few risks in using a weighted blanket. However, they are not suitable for toddlers under 2 years old (as there’s a risk of suffocation), or people with obstructive sleep apnoea, asthma and claustrophobia.

While adding a weighted blanket to your mental health toolkit is a great idea, professional treatment is still the most effective method of anxiety management. Medmate makes it easy to get the help you need. We provide  mental health care from the comfort of the home, making it simple and convenient to get treated. Our team of empathetic clinicians and psychologists are there for you every step of the way. Take the first step towards overcoming anxiety and book in for a consultation today.