People with autism sleep better with a weighted blanket: An extensive study of effects on sleep and daily activities
Table of contents
- Why are sleep problems so common in people with autism?
- What is a weighted blanket and how does it work?
- The Swedish study: What did they study?
- Results of the research
- Why does the weighted blanket work so well for autism?
- Tips for choosing and using a weighted blanket
- Conclusion
Why are sleep problems so common in people with autism?
People with autism often have difficulty sleeping due to several factors:
- Hypersensitivity to stimuli: Many people experience sensory overload, which makes it difficult to relax.
- Decreased melatonin production: Studies show that people with autism often have lower production of melatonin, the hormone that regulates the sleep cycle.
- Anxiety and Stress: Feelings of anxiety are common in people with autism and can interfere with falling asleep and staying asleep.
These factors can make it difficult for the nervous system to calm down at night. Many people with autism are looking for solutions to improve their sleep, with the weighted blanket becoming a popular choice.
What is a weighted blanket and how does it work?
A weighted blanket is, as the name suggests, a heavy blanket that is usually filled with small glass beads. The weight usually ranges from 6 to 12 kilograms, depending on the user's preference and their body weight.
The pressure the blanket exerts on the body is called deep pressure stimulation. This pressure has a calming effect on the nervous system, similar to the feeling of a tight hug. The stimulation can cause:
- Lowering heart rate and blood pressure: Deep pressure stimulation stimulates the parasympathetic nervous system, which lowers heart rate and blood pressure.
- Increased oxytocin and serotonin: The pressure can promote the production of the 'happy hormones' oxytocin and serotonin, which can help reduce feelings of anxiety.
- Cortisol Reduction: By lowering cortisol levels (the stress hormone), deep pressure stimulation promotes relaxation and calm.
These effects may be particularly helpful for people with autism, who often struggle with increased stress and anxiety.
The Swedish study: What did they study?
The recent Swedish study focused on the question of whether weighted blankets can have a positive effect on sleep and daily activities of people with autism and/or ADHD. For the study, children and adults were interviewed about their experiences with the blanket. The researchers collected data in three main areas:
- Reasons for use: Why did participants start using the blanket?
- Impact on nighttime routine: This included questions about falling asleep, staying asleep, and feeling when waking up.
- Effect on daily activities: This looked at the ability to go to school or work, perform household tasks, and how morning and evening routines went.
Results of the research
The results of the study were promising and showed that the weighted blanket had a positive effect on sleep and daily functioning:
- Improved sleep quality: 89% of participants reported that the blanket helped improve their sleep quality. They felt calmer and were able to fall asleep and stay asleep more easily.
- Easier to fall asleep: 59% of participants indicated that they fell asleep faster thanks to the use of the blanket. The deep pressure stimulation seems to play an important role in this by helping the body relax.
- Improved daily routines: About 50% of participants reported that using the blanket not only improved their sleep, but also their daily routine. This was especially true for the morning routine; people reported feeling more energetic upon waking.
These findings are consistent with previous studies, but provide more detailed insights into the broad effect of weighted blankets on different aspects of daily life.
Why does the weighted blanket work so well for autism?
Several mechanisms contribute to the success of weighted blankets for autism:
- Calming effect through deep pressure stimulation: The weighted blanket provides a constant, even pressure that calms the body. This can reduce feelings of anxiety and overstimulation, which helps you fall asleep.
- Structure and routine: A set bedtime ritual—such as using a weighted blanket—can help people with autism calm down. Routine and predictability are often essential for them.
- Sensory Integration: The deep pressure stimulation can help improve sensory processing. For people with autism, the blanket can help ground their senses, which can improve their sleep and daily functioning.
Tips for choosing and using a weighted blanket
Choosing a good weighted blanket is important to achieve maximum effect. Here are some tips to keep in mind:
- Choose the right weight: A general guideline is that the blanket should be about 10% of the body weight. This will provide enough pressure without being too heavy.
- Try it out: We offer a 31-night sleep guarantee. It may be useful to try the blanket for a few weeks to see if it has the desired effects.
- Consistent use: Use the blanket regularly to achieve the best results. A regular sleep routine can enhance the effectiveness of the blanket.
Conclusion
The benefits of weighted blankets for people with autism are clear: better sleep, less stress, and an increased sense of security. The positive effects of the blanket not only affect falling asleep and staying asleep, but also extend to daily life. This non-invasive solution can provide valuable support for sleep problems and daily routines for people with autism. However, always consult a specialist before purchasing a weighted blanket, especially for younger children or people with physical complaints.