Weighted Blankets: What’s The Big Deal?

Sleep and mental health are two things that simply can’t be ignored anymore if we want to live healthy and happy lives.

In the UK and much of the developed world, we are chronically stressed, anxious and sleep-deprived. And with the curveball 2020 has thrown so far, this epidemic has been exacerbated.

In a recent sleep survey, stress came in as the number one cause for lack of sleep, with one in four people believing that it affects the quality of their shuteye. And according to NHS figures 1 in 3 people experience insomnia at some point in their lives.

So it’s hardly surprising that the pursuit of a good night’s sleep is top of many people’s agenda, ours included.

After a little research we kept returning to the phenomenon of the weighted blanket. The popularity of weighted blankets is soaring as a result of claims they can improve sleep quality and reduce anxiety so Belle About Town spoke to Owen Aderibigbe of Tranquillow to find out the facts, and really understand the science behind the night-time heroes…

Owen told us: “The weighted blanket’s growing popularity is due to its simplicity and effectiveness. It can be hard to imagine that a very heavy blanket could actually significantly improve someone’s life. But it’s a drug-free option with no side effects that helps guide our body to a natural place of rest.

“I won’t claim it is the only solution for people who are suffering from insomnia and anxiety nor will I claim it works for everyone. It isn’t magic but for some people, it feels that way. If you go from three or four hours a night to eight hours of uninterrupted sleep, you might just feel like you have superpowers. For those of us who feel tired all the time, it is absolutely worth a try.”

How do Weighted Blankets work, and why?

The evenly distributed weight of the blanket is designed to calm the body, through a phenomenon known as deep pressure therapy (DTP) or deep touch therapy. Though you may not be familiar with these terms you are familiar with how they feel. That soothing relaxed feeling we experience while being held by our parents, or spooned by our partners or massaged by a paid stranger are all types of deep touch therapy.

DTP causes biochemical changes, like reduced cortisol (the hormone associated with stress), increased serotonin (the hormone associated with a feeling of well-being) and melatonin (the hormone that makes you feel sleepy).

In their study published in the Journal of Occupational Therapy in Mental Health, Brian Mullen et al, found that 33% of users had a lower physiology stress response when using a weighted blanket. However, 78% of users reported lower anxiety after using it compared to when not using the blanket in an exit survey.

In fact, in Sweden, they are so convinced of the effectiveness of the weighted blanket, that they are offered on their NHS. A Swedish study showed that weighted blankets have a positive effect on insomnia patients. They measured both objective and subjective outcomes and found that the weighted blankets performed favourably. Objectively, they found that sleep time increased, as well as a decrease in movements of the participants, during weighted blanket use. Subjectively, the participants liked sleeping with the blanket, found it easier to settle down to sleep and had an improved sleep, where they felt more refreshed in the morning. They concluded that a  “weighted blanket may aid in reducing insomnia through altered tactile inputs, thus may provide an innovative, non-pharmacological approach and complementary tool to improve sleep quality.”

What to look for when buying 

Does the weighted blanket come with a trial or warranty?

Owen says: “We are all different, what works for some of us doesn’t work for all of us. I would suggest that most people who try the blanket, at the very least, enjoy how comfortable it is. But depending on your reason for buying, this may not be enough. So I would recommend buying from a company that removes the risk as a good blanket is likely to be relatively expensive. You want a brand that offers at least a month to test the blanket. Be suspicious of any company that doesn’t have a generous returns policy.”

Go for a weighted blanket set rather than just a blanket.

“A lot of brands sell the weighted blanket and the cover separately. So when shopping I would suggest getting a set that includes at least a cover,” Owen tells us.
“Generally, it will be better value for money than buying the two separately.  You might choose not to get a cover as you may sleep with the blanket on top of a duvet but I think it’s good to have the option. A cover will preserve a blanket’s life. Aside from the practical, a nice soft cover makes the whole experience even more pleasurable. I’d also consider looking out for sets that include extras, like a weighted eye mask. Weighted or not, an eye mask is generally a good idea if you don’t have a very dark room with good light-blocking curtains. We are of the philosophy that we want to enhance all sensory inputs to help customers get to sleep. So we include an extra soft cover, a weighted eye mask and even earplugs.”

Buy your size

Generally, the recommended weight is 7- 12% of your body weight. But this is a recommendation and not a prescription. Some customers like as heavy as possible and some customers prefer lighter than their recommended weight. Some brands only offer one or two sizes so do check that you are catered for.

Get good quality material and a well-made blanket.

The overall blanket

Quality weighted blankets consist of several square pockets filled with weights and stitched together to make a blanket. This pocketed design helps to evenly distribute the weight all over the body and prevents the fillers from sliding to one side. Good blankets also tend to have several layers of different materials. The outer shell, the filling that gives it the weight, the padding between the two and the removable cover. 

The filling

“I would recommend glass microbeads filling over the more common poly pellet filling as the pellet filling can be a bit lumpy or uneven, depending on how well they are made,” Owen says. “For the extremely sensory-sensitive individual, this uneven texture may feel abrasive. Also because they are lighter than the glass microbeads, you need more of them to get the required weight, making the blanket bulky. Micro glass beads are hypoallergenic, more environmentally friendly and make for a better filling.”

The Stitching

Pay attention to the stitching that holds the filling in place. The last thing you want is leaking and make sure the filling is evenly distributed, the idea is that the weight is spread. 

A small but important detail, make sure your blanket has loops and the blanket cover has ties, to ensure that the blanket can be tied to the cover so it stays in place. You don’t want bunching or the blanket to slide to one side.

The Outer shell

I would recommend cotton for the inner blanket as it is the most versatile of the fabrics. It’s breathable but still warm.

The Removable cover

For the outer cover microfiber material is very soft and very comfortable. If you live in a hotter climate or you are a hot sleeper, you may want to explore getting another cover, either cotton or bamboo are cooler options.

• Belle About Town received a Tranquillow weighted blanket to trial for the purposes of this article. All references are linked to and all opinions the writer’s own.