Sleepers swear by them, but jury still out on efficacy of weighted blanket craze
If 2017 was the year of the Instant Pot, 2018 was the year to gift or get a weighted blanket — a duvet-like bed cover weighing from five to 25 pounds (2.3 to 11.3 kilograms). Never heard of one? Neither had I, until I got this assignment. But they are a hot commodity. For example, the Gravity Blanket, which began as a Kickstarter campaign in 2017, reports US$16.5 million in sales for 2018.
The theory is that a heavier-than-normal blanket hugs a sleeper, and may prevent tossing and turning. As a result, the sleeper feels more secure, and sleeps longer and more soundly.
The concept isn’t new. Heavy wraps have been used as a calming mechanism for children with autism, ADHD and other sensory disorders for more than a decade.
With a few exceptions, weighted blankets are composed of sixby-six-inch (15.2-by-15.20-cm) stitched squares (some brands are four-by-four inches, or 10.2-by-10.2 cm) filled with tiny glass or plastic beads.
How did weighted blankets morph from a therapeutic tool to the hottest must-have? Word-of mouth, says Bill Fish, co-founder of Tuck.com, a sleep resource website. “An acquaintance posted about one on Facebook and received 100 comments in the first 24 hours,” says Fish.
Medical science is just starting to, ahem, weigh in. There is little data on the efficacy of weighted blankets. Raj Dasgupta, assistant professor of clinical medicine at the University of Southern California and a spokesman for the American Academy of Sleep Medicine, is open to the use of weighted blankets. He sees sleep as a puzzle made up of pieces including sound, light, temperature and comfort. For some, the answer is a white noise machine, blackout curtains, the perfect pillow or blue-light blockers. “For others, it’s the sensation of being hugged and cuddled — improved comfort,” Dasgupta says.
If you’re thinking about buying a weighted blanket, here’s what you need to know:
THERE IS NO ‘MUST-BUY’ BRAND
Although well-known companies such as Sleep Number are getting into the weighted blanket game, there is no industry leader, Fish says. You’ll find weighted blankets at department stores, mass merchandisers, bedding shops and online on both shopping sites and sites for people with special needs.
WEIGHT MATTERS
Most blankets are sold in fivepound increments from five to 25 pounds (2.3 to 11.3 kilograms). A general rule of thumb is to choose a blanket roughly 10 per cent of your ideal body weight, recommends Laura Lemond, owner of Mosaic Weighted Blankets. Young children under the age of three or weighing less than 50 pounds (22.7 kg) should not use a weighted blanket because of the risk of suffocation — there have been at least two child deaths involving the blankets.
THEY AREN’T CHEAP
Weighted blankets sell for $70 to $300. The heavier the blanket, the larger the size and the higher quality the materials, the greater the cost.
ENSURE YOU CAN WASH IT
Whether the blanket is a onepiece or slips into a cover, it is going to get dirty at some point. You want one that is machine-washable, says Donna Chambers, founder of Sensacalm.
THIS IS A SOLO ACT
Though weighted blankets come in various lengths, most are 48 inches (1.22 metres) wide, a bit narrower than a twin bed.
YOU MAY GET HOT
No matter how cool you keep your bedroom, many people feel warm or even hot in bed because of their own body temperature and the composition of their mattress. A heavy blanket may exacerbate the problem.
A RETURN OR EXCHANGE POLICY IS A MUST
Some sellers offer trial periods so you can return the blanket for a refund or exchange for a different weight.
A weighted blanket isn’t for everyone. Some people feel claustrophobic or uncomfortable. Dasgupta says watching what you eat and drink and creating good sleep habits such as setting specific sleep/ wake times and sticking to them can often help as much as external sleep aids. Even more important, put away the technology.