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How to Use a Weighted Blanket: Improve Sleep and Calm Your Mind

In recent years, weighted blankets have surged in popularity, emerging as a comforting solution for those grappling with anxiety, stress, or sleep difficulties. Their unique design, which distributes weight evenly across the body, provides a sense of security and relaxation reminiscent of a warm hug. If you’re considering incorporating a weighted blanket into your nightly routine, this article will guide you on how to use one effectively to improve your sleep and help you unwind.

Understanding Weighted Blankets

Weighted blankets are typically filled with materials like glass beads or plastic pellets, giving them a heavier feel, usually ranging from seven to 25 pounds. The principle behind their effectiveness lies in deep pressure stimulation (DPS), which can promote the release of serotonin and melatonin while reducing cortisol levels—the stress hormone. This biological response can lead to improved sleep quality and a calming effect on the mind.

Choosing the Right Weight

Before you begin using a weighted blanket, it’s essential to select the right weight for your body. A common guideline is to choose a blanket that is approximately 10% of your body weight. For example, if you weigh 70 kg, a blanket weighing around 7 kg would be ideal. However, personal preference plays a significant role; some may prefer a lighter or heavier blanket depending on their comfort level.

Considerations for Use

1. Size Matters: Ensure that the weighted blanket you choose is appropriately sized for your bed. If sharing with a partner, each of you may want your own blanket to ensure individual comfort.

2. Material Selection: Opt for a breathable fabric—cotton or bamboo are popular choices—as this will help regulate temperature and prevent overheating during the night. Fleece and minky fabrics are excellent for colder months but may not be suitable for everyone.

3. Safety First: If using a weighted blanket for children, ensure it is suitable for their age and weight. Generally, most guidelines suggest avoiding vibrant patterns that may be distracting and opting for designs that promote a calming environment.

How to Get Started

Setting the Scene

1. Create a Calming Environment: Before settling in with your weighted blanket, prepare your bedroom. Dim the lights, reduce noise, and perhaps play some soft music or white noise to create a tranquillising atmosphere.

2. Consistent Sleep Routine: Establish a regular sleep schedule by going to bed and waking up at the same time each day. Pairing this with your weighted blanket can enhance its effectiveness in improving sleep patterns.

Incorporating the Blanket into Your Routine

1. Snuggling Up: When it’s time for bed, and your room is ready, place the blanket over yourself, ensuring it is evenly distributed. Avoid using the blanket as a mattress topper or pillow; instead, it should be directly over your body.

2. Mindfulness Practice: As you lie under your weighted blanket, engage in mindfulness or deep-breathing exercises. Focus on the sensations the weight provides and allow yourself to relax into it.

3. Reading or Relaxation: Consider using the blanket while engaging in calming activities, such as reading a book or meditating. This can help reinforce positive associations with the blanket as a tool for relaxation.

Gradual Increase

If you’re new to weighted blankets, start by using it for short periods—perhaps 20 to 30 minutes—before bedtime. Gradually increase the duration as you become more accustomed to the weight, thus allowing your body to adjust comfortably.

Aftercare and Cleaning

Maintaining your weighted blanket is essential for hygiene and longevity. Check the care label for washing instructions, as many can be machine washed, while others may require spot cleaning. Regular washing helps to remove allergens and keeps your blanket feeling fresh.

Conclusion

Weighted blankets offer a multitude of benefits, from enhancing sleep quality to soothing anxiety and stress. By choosing the right size and weight, creating a calming environment, and integrating mindfulness practices, you can maximise the advantages of your weighted blanket. As with any tool for rest and relaxation, patience and consistency are vital. With time, you may find that your weighted blanket becomes an essential part of your nightly routine, leading to more restful sleep and a grounded sense of calm in your life.

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