Weighted blankets are dense bed coverings that give users the sensation of being wrapped in a warm hug and safe while they sleep. They are often referred to as anti-anxiety blankets and considered as security blankets for both kids and adults. However, as any good doctor will tell you, these blankets are not for everyone.
Actually, one question we usually get from customers is whether using a weighted blanket might cause harm especially to the joints. It’s wise to care about safety when it comes to health and wellness products so we are going to share what we know about the benefits and potential risks of weighted blankets so you can decide for yourself.
Understanding Weighted Blankets
They were first conceived as something to help autistic people feel stronger while they sleep but they are now sought after by all kinds of people for therapeutic benefits. Weighted blankets usually have glass beads or plastic pellets spread out evenly across the surface so they weigh about 5 to 30 pounds.
The idea is that the extra weight will make you feel the sensation of a firm hug also known as deep pressure stimulation. Scientists believe the gentle pressure can make muscles feel supported, making them relax. This would then decrease cortisol and stimulate serotonin and melatonin allowing the natural sleep process to take over.
Weighted blankets can be helpful in various situations. If you are reading this, you might already be in the know. Perhaps you are a light sleeper such that even a tiny disturbance will get you turning and tossing, or you might be dealing with anxiety, depression or pain such as arthritis, muscle tension, etc., whatever the hassle you might benefit from snuggling under a weighted blanket.
They can provide a calming effect, helping you sleep faster and longer. Now to the question at hand:
Can a Weighted Blanket Harm Your Joints?
To cut to the chase, weighted blankets are generally safe. Most people can use them without hurting their joints. In fact, deep pressure stimulation can be great for you.
Let’s face it, we could all use a deep tissue massage to relieve stress and muscle tension after an exhausting day. That being said, there are factors that may make weighted blankets potentially unpleasant for you. We are talking about:
Existing Joint Conditions or Sensitivities
Weighted blankets can be soothing for people suffering from various kinds of pain. However, it’s wise to speak with your healthcare provider because excessive pressure can be too much for joints that are already inflamed due to fibromyalgia, arthritis or other musculoskeletal disorders.
And even with your doctor's approval, always listen to your body. It will let you know whether the blanket is too heavy or being applied unevenly so you can alert your doctor.
Excessive Weight
By excessive weight we are talking about using a blanket that is too heavy. Usually, the blanket should be about 10 % of your actual body weight if not slightly more.
Moreover, it’s good to ease into it by starting with a 12–15-pound blanket and only on the lower half of your body until you get used to it and that's when you drape it all over yourself for full effect.
Sliding straight into an excessively heavy blanket, because you are impatient, can exacerbate existing joint issues. And even if you don’t have any joint issues you could still develop discomfort on the shoulders, hips and knees over time due to your continuing usage of an excessively heavy blanket.
Bad Sleeping Positions
Another possible danger of a weighted blanket on joints is that it can force you to shift into an uncomfortable sleeping position. This usually happens if you use a blanket that’s too heavy or whose weight is not distributed evenly.
It may tug too much on the arms or legs, putting your joints into stressed sleeping positions. If you use a weighted blanket then it is good to keep your body aligned properly so you don’t stress your joints.
Too Many Hours under a Weighted Blanket
It’s generally safe to sleep under a weighted blanket for a few hours or overnight. However, snuggling under such a blanket, the whole day could cause your joints and muscles to suffer simply because your body may not be used to being under pressure over a prolonged period
Can Weighted Blankets Help with Joint Health?
On the flip side, weighted blankets could be good for your joints. The warm hugging sensation can improve blood circulation, reduce inflammation and even muscle tension.
Additionally, the gentle compression can be soothing for chronic pain or joint discomfort. It's like getting a myofascial release to loosen muscles and treat pain. Many people with anxiety or sleep disorders also find that snuggling under a weighted blanket reduces tossing and turning which helps wake up relaxed and is good for overall joint health and wellbeing.
To summarize, weighted blankets are generally safe and are unlikely to harm your joints if used correctly. In fact, they may help improve circulation, and reduce inflammation, stiffness and hurting. However, if you suffer from pre-existing joint conditions or sensitivities, it’s good to consult a doctor before introducing these blankets into your sleep routine. Above all, listen to your body and discuss with your doctor in case of any discomfort.
With that being said, we’ve come to the end of this discussion. If you have made up your mind about weighted blankets after a consultation with your doctor, feel free to inspect our collection and find something to help you snuggle like a bug in a rug.
