As we get older, many of us struggle to get the same sleep quality we did when we were younger. While we have more time to relax and unwind, medical conditions, mental health disorders, and other factors can decrease how well we sleep as we age. Fortunately, there are easy solutions you can take to help promote a good night’s rest. One option is to use a weighted blanket, as there are many benefits of a weighted blanket.
These cozy comforters can help soothe the mind while creating a comfy space to peacefully drift off to sleep. Here, we’ll go over a few of the reasons why sleep becomes elusive for seniors. Plus, we’ll highlight the benefits of a weighted blanket, how it can improve your sleep quality, and what to look for when you shop for one.
Why Sleep Quality Decreases for Seniors
If you’re a senior or have a family member who is a senior, you may have noticed that a good night’s sleep is harder to come by. There are many reasons why sleep quality decreases as we age. Psychiatric and medical conditions can cause pain that makes it hard to rest while medications often have side effects that include insomnia.
According to the Sleep Foundation, seniors report higher rates of insomnia compared to young people. In addition, seniors have a higher risk of developing sleep disorders including sleep apnea and restless leg syndrome, which can disrupt sleep quality and increase feelings of fatigue and exhaustion. Compounding the problem further, mechanisms that control our sleep-wake cycles change as we get older, meaning we may not get as much shut-eye as we need.
Fortunately, there are steps you can take to improve your chance of getting a good night’s sleep. If you think your sleep quality is affected by a medical condition or medications, talk to your doctor. They can run tests and diagnostics and recommend treatment plans to help improve your sleep. In addition, your primary care physician can recommend a sleep specialist if you’re really struggling to get the rest you need.
Here, we’ll show you how one technique — using a weighted blanket — may help you get better sleep. That way, you can wake up rested and refreshed enough to do the things you love. Here are some of the benefits of a weighted blanket and tips on how to choose the right one for you.
What Is a Weighted Blanket?
Weighted blankets, also known as gravity blankets, were originally used to help in the treatment of autism spectrum disorders, sensory processing disorder, attention deficit hyperactivity disorder (ADHD), and even post-traumatic stress disorder (PTSD). They’re also effective in helping treat obsessive-compulsive disorder (OCD), anxiety disorders, and panic attacks. However, anyone can use a weighted blanket and this tool may be particularly beneficial for seniors who struggle to get restful sleep.
A weighted blanket is simply a covering that contains weights or plastic pellets, which are sewn into the lining. These blankets may sound heavy, but they typically total up to about 7-12% of an average adult’s body weight. You’ll find weighted blankets ranging from 5 pounds to 20 pounds.
If your doctor recommended using a weighted blanket, ask them how heavy it should be. If you’re looking for a weighted blanket on your own, look for a duvet or blanket that is 10% of your body weight plus one or two pounds. If you suffer from pain or you have a loved one who is frail, go for a lighter weight blanket — around 7% of total bodyweight instead.
So how do weighted blankets work? Weighted blankets apply firm, but gentle pressure that helps to induce feelings of calmness. They’re an integral part of deep touch pressure therapy also known as deep pressure stimulation — an occupational therapy that focuses on firm, gentle squeezing to provide a soothing sensation. You can think of a weighted blanket as offering the same sensation as getting a bear hug from your loved ones.
Deep touch pressure stimulation has been shown to increase the release of serotonin, a hormone that helps to regulate the sleep cycle. Pressure therapy may also release dopamine, a neurotransmitter responsible for feelings of happiness that also helps regulate sleep quality.
3 Benefits of a Weighted Blanket
Poor sleep doesn’t have to be an unavoidable feature of getting older. With the right tools and techniques, you can enjoy restful sleep during your golden years. One of those tools is a weighted blanket, which helps to create a cozy environment perfect for catching a few ZZZs. Here are a few of the benefits of a weighted blanket for seniors who want to get restful sleep.
1. Improved Sleep Quality
When it comes to getting a good night’s rest, sleep experts talk about practicing sleep hygiene. This means setting up your bedroom or sleeping environment in a way that maximizes your body’s ability to get good quality rest. The CDC recommends several sleep hygiene practices, including going to sleep at the same time each night, avoiding electronic devices at bedtime, and creating a dark and quiet environment for sleeping.
Incorporating a weighted blanket can help create a comfortable and warm spot for you to relax and drift off to sleep. Many of these blankets also have features that help to control the temperature so you don’t wake up in the middle of the night sweating or with cold feet. In addition, a weighted blanket may help to lower production of the stress hormone cortisol, helping you to relax at bedtime and setting you up for a good night’s sleep.
2. Reduce Stress and Anxiety
Weighted blankets are designed to reduce anxiety and stress by applying firm pressure that stimulates the central nervous system to release happy hormones. It’s the same feeling you get when you snuggle up in front of the fire with a cup of tea or when you cuddle your grandkids or pets. Studies show that the pressure applied by weighted blankets helps reduce the incidence of stress and anxiety.
One such study analyzed the effects of a weighted blanket on stress and anxiety levels in 32 adults. Researchers found that 63% of participants who used a weighted blanket reported decreased feelings of anxiety. The study also demonstrated a decrease in heart rate, blood pressure, and visible anxiety symptoms.
3. Manage Symptoms of Neurological Diseases
While weighted blankets won’t cure neurological diseases such as Alzheimer’s, dementia, Parkinson’s, and restless leg syndrome, they may be able to help control some symptoms. These neurological disorders often include depression and anxiety as symptoms.
By using a weighted blanket when you or a loved one feels anxious, you may be able to reduce symptoms in the short term. Weighted blankets may also be useful for people who suffer from chronic pain and fibromyalgia by increasing serotonin levels.
In addition, weighted blankets may be particularly useful for people who suffer from restless leg syndrome (RLS). Studies show that up to 35% of seniors will experience restless leg syndrome. RLS is a condition where you feel the constant urge to move your legs. Other symptoms include a creepy-crawly sensation or feeling like your legs are on pins and needles. The downward pressure of a weighted blanket may help to relieve some of the discomfort associated with this disorder and provide a calming effect that helps to promote better sleep.
How To Choose a Weighted Blanket
Now that you know the benefits of a weighted blanket, it’s important to understand how to choose the right one. Any search for the best weighted blanket should start with a chat with your doctor. Seniors who suffer from medical conditions, including respiratory or circulatory disorders, may need to avoid using a weighted blanket. If you’ve recently had surgery, using a weighted blanket may cause complications. For these reasons, it’s important to consult with a physician before purchasing a weighted blanket.
Once you’ve gotten the go-ahead from your doctor, there are several things to keep in mind when choosing your blanket. First, choose a blanket that isn’t too heavy. For some individuals, a heavy blanket can actually make sleep uncomfortable and may cause pain. Start with a lighter weighted blanket — around 7-10% of your body weight plus a pound or two. If that feels too light, you can choose one that’s around 12% of your body weight.
If you’re new to weighted blankets, you can also start off with a lap pad or a weighted vest instead of a full blanket. A lap pad is smaller and designed to fit firmly on your lap when seated. A weighted vest can be worn to reduce anxiety and helps you adjust to the feeling of gentle pressure before you commit to a full blanket.
Look for weighted blankets that are breathable to prevent overheating during the night. Blankets made of 100% cotton, nylon, or polyester are all good choices. The best options will also have the weight evenly distributed across the entire blanket.
Sleep Better and Stay Connected as You Age
Using a weighted blanket may help seniors get a better night’s sleep, especially for those who suffer from anxiety and sensory issues. While sleep is an important component of health, so is staying connected.
Snug can help you stay up to date on the latest trends and makes it easy for you to find advice and guidance as you navigate your golden years. On our blog, you’ll find a wealth of information for seniors — from tips on exercising to advice on how to use the latest technology.
Plus, Snug offers peace of mind for seniors aging in place with our free, daily check-in service. Each day you’ll receive a check-in notification. If you don’t respond, we’ll send a message to your emergency contact so they can make sure everything is OK.