Try a weighted blanket for deeper sleep

Use a weighted blanket (typically 10-15% of your body weight) as your primary bedcover. The evenly distributed pressure promotes relaxation and can reduce the time it takes to fall asleep.

Why It Works

Weighted blankets apply deep pressure stimulation (DPS), which activates the parasympathetic nervous system and increases serotonin and melatonin production while decreasing cortisol. A 2020 randomized controlled trial published in the Journal of Clinical Sleep Medicine found that participants using weighted blankets had significantly reduced insomnia severity and improved sleep maintenance compared to a control group. The calming effect is similar to the principle behind swaddling infants.

Tips

• Choose a blanket that is roughly 10% of your body weight as a starting point
• Glass bead filling is quieter and distributes weight more evenly than plastic pellets
• Not recommended for children under 2 or individuals with respiratory or circulatory conditions
• May feel too warm in hot climates; look for cotton or bamboo covers with breathable construction