Creating A Perfect Sleep Environment: Role of Weighted Blankets in Sleep Hygiene 1

Creating A Perfect Sleep Environment: Role of Weighted Blankets in Sleep Hygiene

Getting a good night’s sleep is essential to our daily function and overall well-being. But it’s no surprise that so many people struggle to attain restful sleep. There are many attributing factors to creating a great environment that promotes optimal rest. 

This could be as detailed as the bedding you choose, such as weighted blankets and pillows. Weighted blankets have picked up in popularity, and for good reason. Let’s talk about their role. 

The Role of Weighted Blankets

A weighted blanket is exactly how it sounds. They are blankets that are weighted and heavier than a traditional blanket. Often, they are filled with materials like glass beads and plastic pellets. This subtle weight addition applies soft pressure to the body. This is a therapy approach called Deep Touch Pressure of DTP. Even if you just started with a cuddle pillow before finding your weighted blanket match, you’re doing better than yesterday. 

DTP has been used as a therapeutic approach thanks to its ability to increase both serotonin and melatonin levels in the body. At the same time, DTP works to decrease cortisol or our stress at home. This leads to better relaxation and, in turn, improved sleep quality. 

Benefits of Weighted Blankets in Sleep Hygiene

  • The subtle pressure provided by weighted blankets calms down our nervous system. When our nervous system is regulated it’s much easier to fall asleep at night. 
  • One of the most common effects people report is having a sense of reduced anxiety and stress. This is because it mimics the feeling of being “hugged.” Weighted blankets are known for helping those who struggle with anxiety disorders or high-stress.
  • When we are well rested, our cognitive function improves. That includes our focus and attention. In general, this is a mood stabilizer. 
  • Restless Leg Syndrome and Insomnia are two conditions that often develop from sleep disorders. These conditions have been alleviated with restful sleep. The pressure from the blanket usually calms the restless movement and creates a “secure” feeling environment. 
  • Weighted blankets provide a sensory experience. This can be particularly calming and beneficial for those who suffer from ADHD and Autism among many other diagnosed disorders. 

How To Create Your Perfect Sleep Environment

Taking the time to work on your environment can make a major impact on not just your night but your day to day. 

  1. First consider the weight of your blanket. General guidelines recommend choosing a weight that is about 10% of your body weight. Too much weight can be more suffocating than relaxing. 
  1. Considering what material best fits your needs is another key point: Something breathable is important to avoid overheating. This is usually a natural fabric like cotton or even bamboo. This will promote a comfortable environment that doesn’t wake you up in a sweat. 
  1. Adjust your room temperature to fit your blanket. A cool room is best for sleep quality. The recommended temperature is to keep the room between 60 degrees Fahrenheit and 67 degrees Fahrenheit. 
  1. Keep your room quiet and as peaceful as can be. Using blackout curtains to prevent lights and an early sun will allow you to wake up more naturally. Noise machines can help block out city noise or any other disruptions. 
  1. Last but certainly not least, engage in a relaxing bedtime routine. This may look totally different depending on the person. Some may enjoy reading while others find their beauty routines to be relaxing. 

Exploring Your Options 

Weighted blankets can truly be a game-changer when it comes to positively impacting your sleep and energy. While it is not as simple as just ordering anything, the good news is you don’t have to wait long.

Our sleep environment should be focused on providing us with the ultimate comfort and place of serenity. This means eliminating stressful factors and promoting healthy melatonin and serotonin production. With the right weighted blanket, this is achievable. You’ll find yourself on cloud nine with sweet dreams. 

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