How Deep Pressure Can Improve Your Sleep Routine

There are numerous innovative solutions that may help you get a better night’s sleep. Having a solid sleep routine is necessary for your overall health and well-being, and many who suffer from insomnia or frequent disruptions in the night are looking for ways to improve. 

One such trend that has gained popularity is the use of weighted pillows and blankets. These comfort items claim to help you fall asleep faster and get a quality night’s rest. In this article, we will explore the science behind weighted blankets and examine how their ability to provide pressure helps give you better sleep.

Weighted Blankets and How They Work

A weighted blanket is specially designed and filled with plastic pellets or glass beads to provide more weight. Its weight can range from five to twenty-five pounds. 

Weighted blankets and pillows provide what’s known as Deep Pressure Therapy (DTS) or Deep Pressure Stimulation (DPS). It’s a gently applied pressure to the body, much like a hug or a squeeze, and when the pressure occurs, it helps to release neurotransmitters that provide a sense of calm and relaxation.

The weight of the blankets also helps to activate the body’s parasympathetic nervous system, which is responsible for combating the“fight or flight” response. The nerves help to relax the body immediately upon periods of stress or danger, so they help to put the body at rest.

Studies have also shown that using a weighted blanket or pillow can result in an increase in the body’s production of melatonin. Melatonin is a hormone that your brain creates in response to darkness to help with the timing of circadian rhythms – your 24-hour internal clock, regulating your night and day cycles – and signals your body that it’s time to sleep. 

Investing in the right weighted blanket or best weighted hugging pillow can help provide many benefits to improving your sleep duration and sleep quality at night. People with other conditions, including anxiety, insomnia, or sensory processing, can find advantages in utilizing deep pressure stimulation to reduce their symptoms.

Tips for Your Weighted Blanket

You may need to learn what the best type of weight is for your body, and it could be beneficial to consult with a doctor or medical professional before buying a weighted blanket or pillow. If you’re planning to purchase one, look for something that’s around 10% of your body weight.

Some helpful tips to keep in mind when you want to incorporate a weighted blanket or pillow into your nightly routine include the following:

  • Keep it gradual: If you’re new to using weight and pressure, use it sporadically at first to allow your body to adjust to the added heaviness. Consider only putting the blanket on or hugging the pillow a few nights a week for a period before going to bed every night.
  • Material: there are different fabrics and materials to choose from, so check for your preferences. Breathable or hypoallergenic fabrics can be suitable if you tend to run hot or have allergies. The heaviness of the blanket and pressure can make you feel warmer, so keep this in mind if you need to have a fan or air conditioner on to keep your room cool and comfortable at night.

There are many weighted blankets and pillows on the market. What works for someone else you know may not work for you in terms of the blanket or pillow brand, so be sure to experiment with them before you make a purchase.

Extra Tips for A Good Night’s Sleep

Another sleep consideration you may want to consider is your nightly routine when getting ready for sleep. Creating a consistent sleep schedule and a relaxing routine to pair with your weighted blanket can significantly improve the quality of your rest. 

Make your bedroom one of rest and peacefulness. Keep devices and blue lights away so you’re not distracted and can get your body into a relaxed mode. Consider including some aroma therapy with a scented oil diffuser or soft music if it helps you get in the right mood.

Don’t do things that can hinder your sleep before bed, such as having a caffeinated or alcoholic drink, eating a lot of junk food, or doing heavy exercise. The weighted blanket or pillow can’t work well if you’re combating it with sleep deterrents. 

W weighted blankets and pillows can offer a promising science-backed solution in a world where getting a good night’s sleep is necessary for your health. The effects of deep pressure stimulation and an increase in melatonin help improve the body’s response to naturally calm itself and prepare for rest. If you’re looking for a better night’s rest, consider including a weighted blanket or pillow, and talk to your doctor or healthcare expert for more information and helpful suggestions to get started.


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