When we think about sleep and seniors, discussing weighted blankets for elderly adults may not be at the top of the list, but it should merit some serious conversation. Sleep quality has a profound impact on our physical and mental well-being. And the effects are even more important for older adults. A good night’s sleep has often been touted as a cure-all for various afflictions, but there is some major merit to doing everything we can to improve the quality of our sleep. Sleep quality can decline for a number of reasons as we age, sleep disorders, medication side effects, and other health problems can all impact the ability of elderly people to fall asleep, stay asleep, and have high quality sleep. 

But thankfully, there are also steps that seniors can take to improve the quality of their sleep. Weighted blankets are one way to improve sleep quality in seniors (and in the general population). In this blog post, we’ll highlight the benefits of a weighted blanket on sleep and overall health, and provide some suggestions on what to look for (and what to avoid) when choosing a weighted blanket for you or your loved one. 

What is a weighted blanket? 

A weighted blanket is literally a heavy blanket that is heavier than typical, everyday blankets. They often range from about five pounds (particularly those for children) to 30 pounds, and – we’ll dive into this more later – the exact weight for you is often determined by a variety of factors, including body weight. 

Weighted blankets are supposed to apply deep, gentle pressure to your body throughout the night, whether you’re lying in bed or curled up on the couch. The weight of the blanket is added through a variety of ways, and how the extra weight is added can impact how much you enjoy the benefits of your weighted blanket and how much the blanket costs. 

Some weighted blankets are heavier than weighted blankets because they are sewn with a thicker, heavier material (while we don’t promote any brand, we have seen ads from a company called Bearaby whose blankets are made this way). These types of blankets tend to be more expensive; however, their weight is more evenly distributed, and they can often last longer than regular blankets, or weighted blankets that are made with other materials. 

More affordable weight blankets are often made with glass beads, ceramic beads, or plastic pellets sewn into pockets throughout the blanket. While these blankets are often more affordable, they are also more prone to ripping (and the beads spilling out in the washing machine or dryer), and the weight can sometimes not settle as evenly due to the beads piling up on one side or another of the “pouches.” Sometimes, weighted blankets are a combination of the two, with additional, heavy fabric sewn into the pockets instead of beads or pellets.

The Benefits of a Weighted Blanket

Weighted blankets, also sometimes referred to as “gravity blankets” have become a popular choice for social media influencers and advertisers in recent years. It seems that everyone has been touting the benefits of heavy blankets! But, the good news is that unlike so much that we see on social media, weighted blankets really do have benefits on our health. 

In fact, mental health professionals have used weighted blankets as a form of deep pressure stimulation therapy for years. But now, everyday folks are recognizing and reaping the rewards of this seemingly simple, everyday item.

And this is especially important for seniors! Here are some of our favorite blanket benefits, including those for health conditions and for, of course, better sleep:

Improved anxiety and stress levels

The pressure of weighted blankets can positively impact your autonomic nervous system, the part of your nervous system that is activated during anxiety attacks and due to stress. This impacts your breathing, digestion, seating, and shivering, aka “fight or flight” mode. 

When you sleep or sit with a weighted blanket, the pressure of the blanket puts consistent weight on your body, putting your autonomic nervous system into “rest” mode, quieting the “fight or flight response,” reducing heart rate, and leading to lower anxiety and a sense of calm. 

And with anxiety and stress leading to a host of health issues in older persons, improving anxiety and stress with something as simple as a weighted blanket (particularly with so many other benefits) is a simple way to have a big impact. 

Attention Deficit Hyperactivity Disorder (ADHD)

Weighted blankets have been shown to help children with ADHD; however, there is increased attention on the condition in elderly adults, particularly those with undiagnosed ADHD. The use of a weighted blanket provides deep pressure therapy that helps with brain fog and attention issues by stimulating the nervous system, essentially “quieting” the overflow of sensory stimulation that can make functioning difficult for those with ADHD.

Autism

Similar to ADHD, there is increased attention on the prevalence of autism in elderly adults. Sadly, there is a lack of understanding and support for Autistic seniors; however, that is changing. Weighted blankets can help those with autism spectrum disorder, which often coexists with ADHD and anxiety disorders, medical conditions that are often positively impacted by weighted blankets. Weighted blankets provide pressure that can help those with autism and sensory processing disorder manage stress and feel calm when their sensory systems are on overdrive.

Restless Leg Syndrome

​It’s estimated that up to 1/3 of seniors over 65 suffer from restless leg syndrome, a condition that causes an incredibly strong urge to move the legs, especially when sitting, laying down, or trying to sleep. The feeling can be extremely uncomfortable, and can have a negative impact on sleep and mental health. 

Although there are more than 12 million Americans who suffer from RLD, there isn’t much that’s known about the condition. Deep pressure touch therapy, such as the therapy provided by a weighted blanket, is one option for treating the condition, as it applies gentle pressure to trigger points, releasing sleep hormones and helping to alleviate the twinges and even movements that can accompany the condition. 

Better Sleep

As we’ve touched upon, the gentle pressure of weighted blankets stimulate the release of relaxing hormones, which can improve a range of issues, while also improving sleep. The calming effect of weighted blankets can help you take less time to fall asleep while minimizing sleep disturbances and improving deep sleep (especially when paired with an eye mask). This can help improve poor sleep quality and lead to a better night’s sleep overall. And with sleep quality influencing health concerns for many elderly individuals, improving sleep is a top priority. 

What about eye masks? 

In addition to weighted blankets, weighted eye masks are also increasing in popularity as of late. Eye masks in general improve sleep quality due to blocking out light, and even a small amount of light has been shown to affect cognitive health and sleep quality. 

Weighted eye masks carry many of the same benefits of weighted blankets, with the added benefit of eliminating light “pollution” that can impact sleep and health. It can also help reduce tension in the face, improving migraines and anxiety. If your budget and goals align, it may be worthwhile to try one. Just as with a weighted blanket or any major change to your health or daily routine; however, we recommend talking to your doctor before making any changes. 

​What to Consider When Choosing a Weighted Blanket

Choosing the right weighted blanket can make a major impact on your ability to enjoy the health benefits that come along with their usage. Consider these factors when contemplating between brands and options:

The right weight.

While there are weighted blankets available between 5 and 30 pounds, that doesn’t mean you should choose any weight. A doctor can provide medical advice to help you decide which weight is best for you or a loved one, but the general rule is that a weighted blanket should be about 10% of your body weight. 

For seniors with mobility impairment or strength concerns, weighted blankets of a certain size or weight could pose a health risk, so a lighter weighted blanket may make more sense in some instances.

The type of material.

Whether you choose a heavy material, ceramic beads, glass beads, or plastic pellets can depend on a variety of factors, including budget. Beads are typically in lower-cost weighted blankets. Plastic pellets are typically bigger than ceramic or glass, which can lead to a bulkier blanket. 

Thicker-material blankets can be chunky and difficult to use for some seniors. Glass beads are heavier than plastic, but are typically about the size of a grain of sand. Polyester filling is lighter, but can be a much warmer blanket, which may pose a challenge for those who are hot sleepers. 

Size. 

In addition to the weight of the blanket, the size is also important to consider. Will you be using your blanket while sitting on the couch watching TV or reading a book, or when you sleep? Consider how you’ll be using your blanket each day to determine whether you want more of a comforter, or a “napper.” 

​A cover.

If you have pets and pet fur is a concern, covers can be a helpful way to keep your blanket clean. They’re also helpful for heavier blankets, since blankets above 10 pounds should be washed in a commercial washer, as they can damage smaller washing machines in homes. Cotton covers are typically more breathable than other materials, but you may even be able to find covers for various seasons, ensuring you get maximum value from your blanket in the summer, winter, and every day in between. 

LiveBetter at Home offers home care in Edmond, Norman, and across OKC.

Our professional caregivers are dedicated to helping you and your loved ones stay happy, healthy, and safe at home. To learn more about our respite care, home care, and virtual care options, call us at (405) 461-6175 or contact us through our website today.