Weighted blankets are useful support comforters filled with materials like glass beads or plastic pellets, designed to apply gentle, even pressure across the body. This pressure—known as deep touch pressure stimulation—has been linked to increased serotonin and melatonin levels and reduced cortisol, promoting relaxation and better sleep. Originally used in occupational therapy, weighted blankets have become a popular sleep aid for individuals dealing with anxiety, insomnia, ADHD, and even sleep apnea.
The Science Behind Weighted Blankets and Sleep
According to experts, the deep pressure provided by weighted blankets can help calm the nervous system. This sense of grounding can reduce restlessness and nighttime awakenings, making it easier for some people to fall and stay asleep. While more research is needed, many users report feeling more secure and comfortable throughout the night with a weighted blanket.
For people who suffer from obstructive sleep apnea (OSA), better sleep quality can be a game-changer. Although a weighted blanket won’t treat the root cause of sleep apnea, it may improve relaxation and reduce stress, which can help with adherence to other treatments like CPAP therapy or oral appliance treatment.
Are Weighted Blankets Safe for People With Sleep Apnea?
This is where things get a little more nuanced. While weighted blankets can offer benefits, those with sleep apnea—especially moderate to severe cases—should consult their sleep doctor before trying one. The added weight on the chest could potentially make breathing more difficult for some individuals during sleep.
However, there is no blanket rule (pun intended). Many people with mild sleep apnea or those who use a CPAP machine find that a weighted blanket enhances comfort without negatively affecting their breathing. The key is choosing the right blanket, which should be generally about 10% of your body weight, and monitoring how you feel when using it.
Tips for Using a Weighted Blanket Safely
If you’re considering adding a weighted blanket to your sleep setup, here are a few guidelines:
- Start with a lightweight option and increase the weight slowly if needed.
- Consult your sleep specialist to ensure the blanket won’t interfere with your breathing or CPAP therapy.
- Look for breathable fabrics like cotton or bamboo to avoid overheating.
- Use it for naps or relaxation time before incorporating it into your full night’s sleep.
About the Practice
Star Sleep & Wellness in Dallas is dedicated to diagnosing and treating sleep disorders like sleep apnea using innovative and personalized care. Our expert team includes board-certified sleep medicine specialists and ENT physicians who work together to create comprehensive treatment plans. Whether you’re struggling with snoring, sleep apnea, or poor sleep quality, the professionals at Star Sleep & Wellness are here to help you breathe—and sleep—better.
Call us at (844) 409-4657 or request a consultation online.