What's the optimal sleeping position?
Written by
Stella Nilsson
Reviewed by
Prof. William Dalton, Ph.D.Adequate weighted blanket placement allows for all sleep positions to use them successfully. The key to proper use is placing the weight according to the natural alignment of the sleeper, allowing for therapeutic benefits without hindering movement. I have been successful in helping clients adapt blankets to their individual sleeping patterns.
Back Sleepers
- Cover from shoulders to toes for full-body pressure
- Center weight evenly across torso and legs
- Tuck sides under mattress to prevent shifting
- Ensure feet remain covered for complete relaxation
Side Sleepers
- Keep knees slightly bent under the blanket
- Position weight concentration on hips and shoulders
- Allow space between knees to prevent pressure points
- Use smaller blankets avoiding excess leg coverage
Stomach Sleepers
- Place blanket below hip level to avoid back pressure
- Concentrate weight on legs and lower back
- Ensure free movement for head turning
- Use lighter weights around 7-8% body weight
Breathing freely is crucial in every position. Ensure that the blanket does not restrict chest expansion. Back sleepers should make sure the diaphragm movement is easy. Side sleepers must ensure that there is no pressure on the neck and that the air passages are open. Stomach sleepers require the freedom to turn their heads without obstruction.
Unique considerations to greatly improve comfort. Pregnancy should be entirely devoid of abdominal coverage. Individuals with arthritis can benefit from relieving pressure from as many joints as possible. Utilize short supports and pillows to promote good spinal alignment. When rolling, it is best to turn slowly during the night.
Choosing a blanket design can improve the effectiveness of your intended position. In general, back sleepers prefer full-length blanket designs. Side sleepers prefer shoulder cutouts that are contoured to fit their body shape. Stomach sleepers typically want shorter length blankets that end at mid-thigh. Combo sleepers tend to prefer segmented weights.
Personalize your approach through experimentation. Begin with the recommended placements, then adjust as needed to suit your comfort level. Track sleep quality changes. Modify weight concentration areas weekly. Consult sleep specialists for persistent discomfort.
Read the full article: 10 Weighted Blanket Benefits for Better Sleep
