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The Benefits Of Weighted Blankets: Reduced Anxiety, Better Sleep And More

11th February 2022

Health Life

11th February 2022

By Beth Shelper

One of the biggest things that impacts our overall health: both mental and physical, is getting a good night’s sleep. From improving our energy levels to reducing our risk of cardiac problems (yes, really), getting the right amount of sleep is absolutely crucial, and so it’s no surprise that tips and tricks when it comes to promoting this all-important sleep are popular.

Aside from using The Relax Capsules to help you achieve a dream-like state and feel refreshed in the morning, if you haven’t heard of (or tried) the magic of a weighted blanket, you’re in the right place. Boasting a host of benefits (and levelling up your cosy status), weighted blankets are definitely the next big thing, not just for sleep, but for anxiety, too.

What is a weighted blanket?

For those of you that aren’t in the know yet, a weighted blanket (which are sometimes referred to as a gravity blanket) is a blanket that has been weighted, usually to the weight of around 5-30 pounds. The idea of the blanket is to mimic deep pressure stimulation, otherwise referred to as pressure therapy, which is a popular therapeutic technique that aims to reduce stress and induce deep, restful sleep.

What is deep pressure stimulation?

Deep Pressure Stimulation, sometimes shortened to DTPS, is a gentle pressure style therapy technique that involves a therapist applying slight pressure to points of the body to relax the central nervous system (CNS). The aim of DTPS is to relax your senses and nervous system to promote an overall feeling of calmness, serenity, and peace, releasing neurotransmitters to improve your mood like serotonin and dopamine.  

What are the benefits of a weighted blanket?

Aside from obvious benefits of sprucing up your room with a snazzy new weighted blanket, weighted blankets present a huge array of health benefits of a weighted blanket.

Notable benefits of weighted blankets include:

  • Increases your serotonin levels
  • Eases restlessness
  • Promotes deeper sleep
  • Reduces your heart rate
  • Soothes anxiety and stress
  • Increases feelings of safety to promote sleep
  • Improves your overall mood
  • Aid in muscle recovery
  • Help with feelings of loneliness

Aside from these impressive health benefits, weighted blankets can lead to some pretty interesting (and potentially unusual) benefits too…

  • Helps assist with symptoms of sensory disorders
  • Can help with symptoms of menopause
  • Lowers the risk of seizures
  • Helps relieve chronic pain
  • Decreases your nervous system activity (to promote calmness, of course)

Do weighted blankets help you sleep?

Whilst all these benefits sound great, the main reason people get weighted blankets is to improve sleep.

The short answer? Yes. Absolutely. The even better news? Studies have proven that weighed blankets are great for anxiety, too.

One study published in The Journal of Alternative and Complementary Medicine found that grounding techniques such as the use of a weighted blanket at night not only lead to better sleep, but lowered cortisol levels (you know, the hormone responsible for stress).

How do I know if I need a weighted blanket?

Everyone can benefit from a good night’s sleep, so we’re pretty confident in saying that everyone would benefit from a weighted blanket, particularly in the colder winter months.

Selecting the best weighted blanket

When it comes to picking the best weighed blanket for you, it’s all to do with the weight. When it comes to the selection process, the general rule that is followed is to match your weighted blanket weight with 10% of your body weight.

So, say for example you weighed 150 pounds. You’d want a 15 pound blanket. Someone who weights 200 pounds would most probably opt for a 20 pound blanket. Sound about right?

For the best results when using your weighted blanket, and to ensure you’re reaching as many light pressure points as possible during use, we definitely recommend that you sleep on your back. It’s all about the surface area that your blanket can reach. That’s the stuff.

Summary

Looks like you’re all set, then! With the perfect wind-down evening routine, The Relax Capsules and your personalised weighted blanket in tow, you’re some pretty good night’s sleep.

Don’t be concerned if you don’t immediately feel the benefits of the weighted blanket, either. At first, it can be a slightly strange sensation to have this feeling of weight on top of (or around) you at night, particularly if you’re someone that doesn’t tend to share a bed, co-sleep, or have a furry pet at the end of your bed keeping your feet warm.

Benefits of a weighted blanket aside, a good weighted blanket can feel like a nice, warm hug. Pair that with a nice cup of tea and a movie or your favourite series, and you’re in for a good night in (and a good night’s sleep, too). Sounds like a winning combination to us!

References

  • Ghaly, M., & Teplitz, D. (2004). The biologic effects of grounding the human body during sleep as measured by cortisol levels and subjective reporting of sleep, pain, and stress. Journal of Alternative & Complementary Medicine, 10(5), 767-776. Click here.
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Daily capsules to reduce stress and anxiety, promote feelings of calm and relaxation, and help you get an amazing night's sleep.
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How to Beat Imposter Syndrome, According to Experts

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From the Bedroom to the Gym: Is Your Sex Life Affecting Your Workout Performance?

From the Bedroom to the Gym: Is Your Sex Life Affecting Your Workout Performance?

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So, whilst it is unclear whether sex itself affects workout performance, the reduction in stress levels it may bring is definitely beneficial for preserving our results!   The Effects of Exercise and Training on the Body Exercise and training also cause the body to undergo a number of changes. These occur both during and after the physical activity. There are in fact a number of similarities in changes that happen during exercise and sex:   Physical Changes That Occur During Exercise The physical changes that happen in the body vary based on the type of exercise being undertaken, however, there are some that are common to exercise in general: Increased heart rate Increased blood flow, especially to the muscles Faster, deeper breathing due to additional oxygen needs Heightened activity within the circulatory, respiratory, musculoskeletal and endocrine systems A full summary of the changes that occur within these systems can be found here. More aerobically demanding exercise will, of course, place greater emphasis on the circulatory and respiratory systems as well as causing fat to be metabolised as an energy source. Resistance training, which often relies more heavily on the lactate and creatine phosphate energy systems, instead promotes greater muscular and endocrine (hormone) activity. Note the common physical changes between sex and exercise here, as they do crossover!   Psychological Changes That Occur During Exercise The psychological changes that occur during exercise are similar to those experienced during sexual activity and are mostly related to the release of endorphins and other ‘feelgood’ hormones. These help to regulate mood, and it is common knowledge that frequent exercise and leading an active, healthy lifestyle promotes a feeling of wellbeing.   Does Sex Affect Our Workouts? This is where things become complicated. Though extensive studies have been done on the subject, the results of these have varied massively. We must also take into account the experience of individuals, and this anecdotal evidence again has huge variance. Let’s look at both:   Sex and Training: What the Science Says Scientific studies on the relationship between sex and training are contradictory at best. There’s no denying the positive benefits of both activities, particularly from a psychological perspective, but as for the effect of sex on actual performance in the gym the results are inconclusive. A study, published in April 2021, by Kirecci, Albayrak and co. examined the effects of sexual activity of 50 men in the 24 hours prior to training on lower body strength. The study measured effects by having the men perform 3 separate squat sessions, each at the same time of day. Each of these sessions occurred after participating in or abstaining from sexual activity the night before. The men performed 5 sets of 5 repetitions of their maximum squat weight during these sessions and the difference in weight lifted was observed. The study concluded that ‘sexual intercourse within 24 hours before exercise [has a] detrimental effect on lower extremity muscle force, which suggests that restricting sexual activity before a short-term activity may be necessary.’ Aside from this study, most others found either no notable relationship between sex and athletic performance. A meta-analysis of 9 crossover studies, conducted by Zavorsky and Brooks and published on 16 September 2022, confirms this. The analysis concluded that ‘The results demonstrate that sexual activity within 30 min to 24 h before exercise does not appear to affect aerobic fitness, musculoskeletal endurance, or strength/power.’ This is perhaps more notable, because these studies incorporated different types of exercise and were not restricted purely to a strength/power based activity like squats.   Anecdotal Evidence: What About the Experiences of Real Gym Goers? The anecdotal evidence is, as expected, highly individualised. However, there tends to be a bias against the results of most studies, particularly in those participating in sports involving strength and aggression. For example, many fighters claim that they perform better when they abstain from sex in the days leading up to a contest. Similarly, bodybuilding forums are full of debate on this topic and many claim they note a significant decrease in motivation to train at maximum intensity after sexual activity. It has been hypothesised that this may be due to a downregulation in testosterone production after sex; during orgasm the mineral zinc is released in the body and this is also a precursor for natural testosterone production in the body and may, therefore, provide some reasoning as to the experience of many trainees.   Key Takeaways The relationship between sex and workout performance will always be a complicated one. The effects of one on the other in terms of physical fitness and, in particular, mental wellbeing, are clear, but when it comes to actual performance this appears to be highly individual. We’d advise doing what feels best for you but not worrying too much about it. Instead, prioritise your nutrition and make sure you’re fuelling your workouts properly. While you’re here, why not take a look at the Innermost range? We’re proud to be completely transparent about the ingredients in our products and we always ensure they’re of the highest quality. Check us out, and be sure to get in touch if you have any questions!
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