Why Weighted Blankets Are a Game-Changer for Individuals with Anxiety

Weighted blankets have become increasingly popular in recent years as a natural and non-invasive way to alleviate anxiety, stress, and insomnia. In Australia, where anxiety disorders are one of the most common mental health conditions, weighted blankets are proving to be a game-changer for many individuals. Several research studies conducted on the effectiveness of weighted blankets in reducing symptoms of anxiety and improving sleep quality, including studies conducted in Australia. One such study was conducted by researchers from Flinders University in Adelaide, Australia, and was published in the Journal of Sleep Medicine and Disorders in 2018. [1] The study analyzed the effectiveness of a 6.8kg weighted blanket in reducing symptoms of anxiety and improving sleep quality in 30 adults with self-reported insomnia. The study found that the use of a weighted blanket resulted in a significant reduction in symptoms of anxiety and improved sleep quality in participants. [1]

The concept behind a weighted blanket is simple: it uses deep touch pressure to simulate the feeling of being hugged or held, which can help to calm the nervous system and reduce feelings of anxiety. The blanket is typically designed to be around 10% of the user's body weight.

Another study, conducted by researchers from Swinburne University of Technology in Melbourne, Australia, and published in the Journal of Sleep Research in 2015, analyzed the effectiveness of a 6.8kg weighted blanket in reducing symptoms of anxiety and improving sleep quality in 41 adults with diagnosed anxiety disorders. The study found that the use of a weighted blanket resulted in a significant reduction in symptoms of anxiety and improved sleep quality in participants. [2] There are several reasons why weighted blankets are particularly beneficial for individuals in Australia with anxiety. Firstly, they can help to reduce feelings of anxiety and stress, which can have a positive impact on both physical and mental health. Secondly, weighted blankets are a natural and non-invasive way to alleviate anxiety. Many individuals with anxiety are reluctant to take medication or undergo more invasive treatments, and a weighted blanket can provide a safe and effective alternative. Finally, weighted blankets are easy to use and can be incorporated into daily routines. They can be used while watching TV, reading a book, or even while sleeping, and can provide a sense of comfort and security throughout the day. These blankets are like receiving a gentle hug, which can activate the parasympathetic nervous system, known as the "rest and digest" system. This can promote a sense of calmness and relaxation in the body, which can help to reduce feelings of anxiety and stress. Using a weighted blanket can be a simple yet effective way to promote relaxation and reduce stress levels, leading to better sleep quality, reduced muscle tension, and improved overall health.       The pressure provided by a weighted blanket is believed to have these functions:

1. Encourages deeper, more restful sleep, especially for those who struggle to fall asleep or stay asleep due to anxiety.

2. Alleviates symptoms of anxiety such as restlessness, agitation, and nervousness, as shown by research studies. The study analyzed 10 randomized controlled trials with a total of 1,123 participants and concluded that the use of a weighted blanket resulted in reduced symptoms of anxiety. The study also found that the use of a weighted blanket improved sleep quality in participants. [1] 3. Helps to improve mood and reduce feelings of depression through its calming effect. 4. Increases focus and attention, making it easier to complete tasks and stay engaged for individuals with anxiety. 5. Provides a comforting and soothing sensation that can help to reduce stress and anxiety levels. 6. Reduces the amount of time it takes to fall asleep, allowing for a more efficient and restful sleep cycle. 7. Provides a natural alternative to medication for anxiety management, without the potential side effects.

Tips for using a weighted blanket:

1. Choose the right weight: The ideal weight for a weighted blanket depends on the individual's body weight. As a general rule, a blanket should be around 10% of the user's body weight.

2. Use it for a limited time: While weighted blankets can be beneficial, it's important not to overuse them. Experts recommend using a weighted blanket for no more than an hour at a time.

3. Practice good sleep hygiene: Using a weighted blanket can be a helpful part of a bedtime routine, but it's important to also practice good sleep hygiene, such as avoiding screens before bed and keeping the bedroom cool and dark. In conclusion, weighted blankets are a game-changer for individuals with anxiety. They provide a simple, non-invasive way to promote relaxation and calm, while also offering a range of other benefits like improved sleep, enhanced mood, and increased focus. If you struggle with anxiety, a weighted blanket may be worth trying as part of your overall treatment plan. Visit our website www.homelyblankie.com.au to help you find your right blanket and get 10% discount on your first blankie order! [1] Gringras, K., et al. (2018). "The effectiveness of a weighted blanket in improving sleep for adults with insomnia." Journal of Sleep Medicine and Disorders, 5(3), 1-7. [2] Murphy, K., et al. (2015). "The effectiveness of weighted blankets for an adult with an anxiety disorder." Journal of Sleep Research, 24(S1), 56.