Is daily weighted blanket use recommended?
Written by
Stella Nilsson
Reviewed by
Prof. William Dalton, Ph.D.Daily use of weighted blankets can offer therapeutic effects when used correctly. Most users can enjoy their evening sessions safely by following the proper weight guidelines. The trick is to match the weight of the blanket to the size of the user's body, thereby preventing undue strain or discomfort. Regularity enables the body to accept the therapeutic effects of the weighted blanket.
Weight Guidelines
- 7-12% body weight ideal range for most adults
- Children need 10% weight plus one pound maximum
- Elderly users benefit from lower percentages near 7%
- Adjust if experiencing breathing difficulties
Progressive Adaptation
- Start with 30-minute sessions during daytime relaxation
- Gradually increase to overnight use over 1-2 weeks
- Monitor body responses like temperature regulation
- Stop immediately if numbness or pain occurs
Health Precautions
- Essential medical consultation for respiratory conditions
- Avoid use with sleep apnea without CPAP machine
- Discontinue during illness with fever or infection
- Regularly assess mobility for safe removal
Using it nightly develops sleep quality with constant control of your circadian rhythm. The continuous pressure leads your body to release melatonin naturally. This leads to predictable sleep patterns over time. Most users report deeper sleep in the first week. This becomes a training routine, an effective part of winding down.
When first using a weighted blanket, start with shorter sessions, such as one hour, when reading or meditating in the evening. As your body adjusts, increase the amount of time spent under the blanket, and notice how your muscles feel increasingly relaxed and calm at night. By gradually introducing your body to the weighted blanket, you can avoid overwhelming it.
Safety is crucial for regular use. Each night, be alert to your breathing being clear. Make blanket removal easy without needing help from others. The room temperature should remain comfortably cool, at or below 72°F. Rotate the blankets weekly to ensure the filling remains uniformly distributed. These routines ensure continued daily use of each blanket for its healthful benefits.
Before engaging in any nightly routines, we highly recommend consulting your healthcare provider. Be sure to discuss your personal health history in detail. Do you need advice on the recommended weight? Please set up your ongoing usage monitoring guidelines with them. This professional input provides you with the opportunity to maximize benefits safely and accurately.
Read the full article: 10 Weighted Blanket Benefits for Better Sleep
