How to Use a Weighted Blanket for Better Sleep: Tips for Beginners

Weighted blankets have become a popular tool for improving sleep quality, reducing anxiety, and promoting relaxation. But if you're new to weighted blankets, you might have questions: How heavy should it be? How do you use it properly? Can it help with insomnia? In this guide, we'll walk you through everything you need to know about using a weighted blanket for better sleep.

Whether you've just purchased your first weighted blanket or are considering one, these tips will help you get the most out of your investment. From choosing the right weight to incorporating it into your bedtime routine, we've got you covered.

What Is a Weighted Blanket and How Does It Work?

A weighted blanket is a blanket filled with materials like glass beads or plastic pellets to add extra weight. It typically weighs between 5 and 30 pounds. The weight provides deep pressure stimulation (DPS), a calming sensation similar to being hugged or swaddled. This can help lower cortisol levels and increase serotonin and melatonin, promoting relaxation and better sleep.

Many people use weighted blankets to ease anxiety, reduce stress, and improve sleep quality. They are also used in occupational therapy for individuals with sensory processing disorders. The key is to use the blanket correctly to experience these benefits.

How to Choose the Right Weight for Your Weighted Blanket

The general rule of thumb is to choose a weighted blanket that is about 10% of your body weight. For example, if you weigh 150 pounds, a 15-pound blanket is ideal. However, personal preference matters. Some people prefer a slightly lighter or heavier blanket. If you're between sizes, it's often better to go lighter, especially if you are a beginner.

Bearaby offers a range of weights to suit different needs. The Queen Weighted Blanket is available in multiple weights, and the Tree Dreamer and Terraclay Dreamer also come in various sizes. If you share a bed, consider a larger size that allows each person to have their own weighted blanket.

• Start with a weight that is 5-10% of your body weight.
• If you are petite or sensitive, go lighter.
• For children, consult a pediatrician and never exceed 10% of their body weight.

How to Use a Weighted Blanket for the First Time

When you first get your weighted blanket, it's important to ease into using it. Begin by placing the blanket over just your legs or torso while sitting on the couch. This helps your body adjust to the sensation. After a few sessions, try using it overnight, but start with shorter periods—perhaps an hour or two—before committing to the whole night.

Place the blanket evenly over your body, from your shoulders down to your feet. Avoid covering your head or neck to prevent overheating or discomfort. If you feel claustrophobic, you can fold the blanket so it only covers your lower body. The goal is to feel comfortable and relaxed, not trapped.

Tips for Sleeping Better with a Weighted Blanket

To maximize the benefits of your weighted blanket, incorporate it into a calming bedtime routine. Use it while reading, meditating, or listening to soothing music. The deep pressure can help signal your body that it's time to wind down. Also, ensure your room temperature is cool, as weighted blankets can retain heat. Bearaby's breathable, filler-free designs like the Tree Dreamer and Terraclay Dreamer are made with natural fibers that help regulate temperature.

If you share a bed, consider using separate weighted blankets or a larger size like the Queen Weighted Blanket to avoid disturbing your partner. Weighted blankets are not recommended for infants, toddlers, or pets due to suffocation risks. Always consult a doctor if you have respiratory issues, circulatory problems, or are pregnant.

• Use the blanket for 20-30 minutes before bed to promote relaxation.
• Pair it with other sleep hygiene practices like limiting screen time.
• Wash your weighted blanket according to care instructions to keep it fresh.

Common Mistakes to Avoid When Using a Weighted Blanket

One common mistake is choosing a blanket that is too heavy. This can cause discomfort, difficulty moving, or even anxiety. Another mistake is using the blanket all night right away without acclimating. Some people also forget to consider the fabric and fill. Bearaby's weighted blankets are filler-free, using chunky knit cotton that is breathable and eco-friendly, reducing the risk of overheating.

Avoid using a weighted blanket if you have certain medical conditions without consulting your doctor. Also, don't use it on children under 2 years old. Finally, remember that a weighted blanket is a tool, not a cure-all. It works best when combined with healthy sleep habits.

Frequently Asked Questions About Weighted Blankets

Q: Can I use a weighted blanket if I have insomnia? A: Yes, many people find weighted blankets helpful for falling asleep faster and staying asleep. The deep pressure can calm the nervous system. Q: How long does it take to get used to a weighted blanket? A: Most people adjust within a few nights, but it can take up to two weeks. Q: Can I wash my weighted blanket? A: Yes, but check the care label. Many Bearaby blankets are machine washable on a gentle cycle. Q: Are weighted blankets safe for children? A: For children over 2, under supervision, and with appropriate weight (usually 5-10% of body weight).

If you have more questions, explore Bearaby's collection of weighted blankets designed for comfort and sustainability.

Ready to experience the calming benefits of a weighted blanket? Explore Bearaby's selection of sustainable, breathable weighted blankets like the Queen Weighted Blanket and find your perfect weight for deeper, more restful sleep.