A Closer Look at Anxiety, Sleep Struggles, and Relief Options
If you’ve ever lain awake at night with racing thoughts or felt your body remain tense long after the day is over, you’re not alone. Anxiety and sleep difficulties affect millions of adults and often overlap, creating a cycle that can be difficult to break. As people look for supportive, non-invasive ways to improve rest, weighted blankets have grown in popularity.
At the Encino Center for Sleep & TMJ Disorders in Encino, CA, Dr. Simmons often speaks with patients who are exploring complementary tools to support better sleep and reduce nighttime anxiety. Weighted blankets are one option that frequently comes up in these conversations.
If anxiety or sleep issues are interfering with your daily life, guidance from a sleep-focused professional can make a meaningful difference. Contact Dr. Simmons at the Encino Center for Sleep & TMJ Disorders in Encino, CA, at (818) 300-0070 to learn more about personalized sleep care options.
What Is a Weighted Blanket?
A weighted blanket is a therapeutic blanket designed to be heavier than a standard comforter. The added weight is evenly distributed across the body to provide gentle, consistent pressure.
Unlike traditional blankets that are primarily intended for warmth, weighted blankets focus on sensory input. They are available in a range of weights, typically between five and 30 pounds, and come in various sizes depending on whether they’re meant for individual use or a full bed.
Most weighted blankets are filled with materials such as glass beads or plastic pellets sewn into small compartments to prevent shifting. Outer fabrics vary and may include cotton, fleece, bamboo-based textiles, or cooling blends designed for breathability.
The Science Behind Weighted Blankets
The potential benefits of weighted blankets are commonly linked to deep pressure stimulation (DPS). DPS is a type of sensory input that applies firm but gentle pressure to the body, similar to a comforting hug.
This pressure may help regulate the nervous system by encouraging the body to move out of a heightened stress response and into a calmer state. Studies suggest DPS can influence neurotransmitters like serotonin and dopamine, which are associated with mood and relaxation, while helping reduce cortisol levels linked to stress.
Dr. Simmons explains that calming the nervous system is often an important part of improving sleep quality, especially for patients dealing with chronic stress, anxiety, or sleep disruptions.
How Weighted Blankets Help with Anxiety
For individuals experiencing anxiety, weighted blankets may help create a grounding sensation that promotes a sense of safety and calm. The steady pressure can reduce physical restlessness and help quiet racing thoughts, particularly at night.
Some research indicates that weighted blankets may lower perceived anxiety levels, especially in situations that typically trigger stress. Many users report feeling more relaxed before bed or during moments of overwhelm.
While responses vary, patients at the Encino Center for Sleep & TMJ Disorders often ask Dr. Simmons about weighted blankets as a supportive option when anxiety contributes to difficulty winding down or staying asleep.
How Weighted Blankets Help with Sleep
Weighted blankets are frequently used to support sleep by encouraging relaxation and improving comfort at bedtime. The calming effects of deep pressure stimulation may help shorten the time it takes to fall asleep and promote more settled rest throughout the night.
Some users report fewer awakenings and less tossing and turning. Research on sleep challenges, including insomnia, suggests weighted blankets may improve sleep quality for certain individuals when used appropriately.
Dr. Simmons emphasizes that while weighted blankets can be helpful, they work best as part of a comprehensive sleep strategy rather than as a standalone solution.
Who Can Benefit Most?
Weighted blankets may be particularly helpful for individuals who experience:
- Generalized anxiety or chronic stress
- Difficulty falling or staying asleep
- Sensory processing sensitivities, including those associated with ADHD or autism spectrum disorder
- Ongoing mental or physical tension from daily demands
That said, many people without diagnosed conditions also find weighted blankets comforting and beneficial for relaxation.
Choosing the Right Weighted Blanket
A common recommendation is selecting a weighted blanket that is approximately 10% of your body weight, though comfort preferences should always guide the final choice.
Size is another important factor. Some people prefer a blanket that fits their mattress, while others choose one sized specifically to their body to prevent excess weight from pulling off the bed.
Material and temperature regulation are also key considerations. Breathable fabrics and cooling features may be helpful for those who tend to sleep warm, while heavier fabrics may appeal to individuals who prefer a cozier feel.
Important Safety Considerations
Weighted blankets are not appropriate for everyone. Young children, individuals with respiratory conditions, circulation issues, or mobility limitations should avoid using them unless cleared by a healthcare provider.
Users should always be able to move freely and remove the blanket without assistance. If you have underlying health concerns or questions about whether a weighted blanket is right for you, Dr. Simmons recommends consulting a qualified sleep professional before use.
Tips for Getting Started
If you’re new to weighted blankets, start gradually. Using the blanket during relaxation time or short naps can help your body adjust before using it overnight.
Combining a weighted blanket with healthy sleep habits—such as maintaining a consistent bedtime, limiting screen use before bed, and creating a calm sleep environment—can improve results.
It’s also important to set realistic expectations. Some people notice benefits quickly, while others may need time to adapt.
A Path Forward for Calmer Nights and Clearer Days
When restless nights and anxious thoughts begin to affect your energy, focus, and quality of life, it may be time to seek support from a sleep-focused professional who understands what you’re experiencing. Dr. Simmons and the team at the Encino Center for Sleep & TMJ Disorders welcome individuals from Sherman Oaks, Tarzana, and Van Nuys who are looking for answers and meaningful guidance. Compassionate care and thoughtful evaluation can make a real difference in how you sleep and how you feel each day. To learn more about your options, call (818) 300-0070 and take the first step toward more restorative rest.