The use of weight in therapy
The idea of using weight as a calming strategy has some basis in modern medical practice.
“Weighted blankets have been used for a long time, especially for children with autism or behavioral disorders. It is one of the sensory tools commonly used in psychiatric wards. To try to calm down, patients may choose to engage in a variety of sensory activities: holding a cold object, smelling certain scents, manipulating a test, building objects, and doing arts and crafts,” says Dr. Christina Kyusin, assistant professor of psychiatry at Harvard Medical School.
Blankets should work in the same way that tight swaddling helps newborns feel snug and safe. The blanket basically mimics a comforting hug, theoretically helping to calm the nervous system.
Companies that sell blankets usually recommend that you buy one that weighs approximately 10% of your body weight, which means a 7kg blanket for a 70kg person.
Squeeze anxiety
The question is, do they really work? Although some “pray” for these blankets, concrete evidence is unfortunately lacking. There are really no reputable scientific studies to support their effectiveness or ineffectiveness, says Dr. Kyusin. “A randomized clinical trial to test blankets is very difficult to implement. Blind comparison is not possible because people can automatically tell if a blanket is heavy or not. And it is unlikely that anyone would sponsor such a study,” she says.
While there is no solid evidence that weighted blankets are actually effective, for most healthy adults, there are few risks other than the price. Most weighted blankets cost at least $2000, and often more than $20.
But Dr. Kyusin warns that there are certain people who shouldn’t use a weighted blanket or should consult a doctor before buying one. This group includes people with sleep apnea, other sleep disorders, breathing problems, or other chronic illnesses. Also, you should consult a doctor or qualified therapist if you decide to purchase a weighted blanket for your baby.
If you decide to try a weighted blanket, be realistic about your expectations and be aware that results may vary. “Blankets can be helpful for anxiety and insomnia,” says Dr. Kyusin. But just as swaddling doesn’t work for all babies, weighted blankets won’t be a miracle cure for everyone, she says.
Remember, when it comes to chronic insomnia, which is defined as trouble falling asleep for at least three nights a week for three months or more, it’s best to seek professional help.