一、 Suggestions for choosing the weight of a weighted blanket should follow several aspects:
（1）Personal weight
- Generally, it is recommended to choose a weighted blanket that accounts for about 7%- 12% of one’s body weight. For example, a weighted blanket weighing 3.5-6 kilograms is more appropriate for a person weighing 50 kilograms; for a person weighing 70 kilograms, a weighted blanket weighing 4.9-8.4 kilograms can be chosen.
- When children use weighted blankets, the weight should be lighter. Generally, it is recommended to be 5%-10% of their body weight. This is because children’s bodies are relatively smaller and more sensitive, and excessive pressure may make them uncomfortable.
(2)Purpose of use
- Assisting sleep: If it improves sleep quality, a slightly heavier weighted blanket may have a better effect. It can provide a stronger sense of pressure, help relax the nervous system, and make it easier for people to enter a deep sleep. However, it should not be too heavy, otherwise excessive pressure may cause discomfort and affect sleep.
- Relieving anxiety: For relieving anxiety, a weighted blanket of moderate weight is more suitable. It can give the body moderate pressure stimulation and promote the body to secrete neurotransmitters such as serotonin, thereby achieving the effect of relieving anxiety.
(3)Physical condition
- Healthy adults usually have a wide range of adaptability to weight. However, if there are cardiovascular diseases, respiratory diseases, or if the body is relatively weak, a lighter-weighted blanket should be chosen to avoid adverse effects on the body due to excessive pressure.
- Pregnant women need to be particularly cautious when choosing a weighted blanket. Generally, it is not recommended for pregnant women to use weighted blankets, especially in the third trimester, because excessive pressure may compress the abdomen and affect the development of the fetus and the health of the pregnant woman.
Personal preference - Some people like a stronger sense of pressure and feel that it is more secure and comfortable. In this case, a relatively heavier weighted blanket can be chosen; while some people are more sensitive to the sense of pressure and prefer a lighter weight. When choosing, personal feelings and preferences should be fully considered.
When choosing a weighted blanket, you can initially determine a suitable weight range based on the above factors, and then adjust it according to the actual feeling of use to find the weighted blanket weight that best suits you.
二. What is the theoretical basis for choosing in this way?
(1)Human physiological mechanism
- Stimulating neurotransmitter secretion: There are a large number of sensory nerve endings distributed in the skin and muscles of the human body. When a weighted blanket applies pressure according to a certain proportion of body weight, this pressure stimulation will be transmitted to the brain through the nerve endings, prompting the brain to release neurotransmitters such as serotonin and dopamine. Serotonin can regulate emotions, relieve anxiety, and make people feel relaxed and calm; dopamine is related to pleasure and satisfaction and helps improve sleep quality.
- Activating the parasympathetic nervous system: The pressure provided by a weighted blanket of appropriate weight can activate the human parasympathetic nervous system. This system is mainly responsible for the body’s rest and digestion functions. After being activated, it can reduce heart rate, slow down breathing frequency, and relax muscles, thereby making people enter a more peaceful and relaxed state, which is conducive to falling asleep and maintaining good sleep.
(2)Principle of deep pressure touch stimulation
- Deep Pressure Touch Stimulation (DPTS) refers to applying uniform and certain depth of pressure to the body surface. This kind of stimulation can have a calming and relaxing effect on the human body. The weighted blanket determines the weight based on the body proportion to better provide this kind of deep pressure touch stimulation, simulating the feeling of being hugged or wrapped, bringing psychological comfort and security to people, thereby reducing anxiety and helping to relax.
(3)Improvement of sleep quality
- Studies have shown that when the weight of a weighted blanket is about 7%-12% of the human body weight, it can effectively reduce the number of times of waking up at night and prolong deep sleep time. This is because a weighted blanket of appropriate weight can help the body relax, reduce muscle tension and involuntary body movements, and make it easier for people to enter and maintain a deep sleep state, thereby improving sleep quality.
三. Relevant scientific papers supporting the above basis:
(1)Regarding sleep improvement:
- The Karolinska Institute in Sweden once experimented. They recruited 120 participants with an average age of 40. Some used a 6-kilogram weighted blanket, and others used a normal blanket. After four weeks, 60% of weighted blanket users felt that their insomnia decreased and their sleep quality improved. A follow-up visit one year later found that 78% of people had their insomnia symptoms relieved after using the weighted blanket for 12 months.
(2)Regarding stimulating neurotransmitter secretion and activating the nervous system:
- Although there may be relatively few studies on the direct relationship between weighted blankets and neurotransmitter secretion and nervous system activation, some studies on deep pressure touch stimulation (DPTS) can serve as indirect support. For example, studies have shown that DPTS can stimulate the human nervous system and prompt the brain to release neurotransmitters such as serotonin. The weighted blanket uses a similar principle of deep pressure touch stimulation. By giving the body uniform pressure stimulation, the weighted blanket may produce similar neurophysiological reactions, thereby helping people relax, relieve anxiety, and improve sleep.
(3)Regarding human perception and adaptation to pressure:
- In some studies related to pressure therapy, it is mentioned that the human body will have different physiological and psychological reactions to different degrees of pressure stimulation. The weight selection of weighted blankets is based on a certain proportion of human body weight, which is related to the human body’s perception and adaptability to pressure. When the pressure is within a certain range, the human body can adapt well and produce positive reactions such as a sense of relaxation and security; when the pressure is too large or too small, the expected effect may not be achieved. This reaction mechanism of the human body to pressure also provides a certain theoretical basis for the weight selection of weighted blankets.
However, research on weighted blankets is still relatively limited, and different studies may have certain differences and limitations. When using weighted blankets, individual experiences may also be different, and choices and use should be made according to one’s own situation.
