The Weighted Blanket Trick

The Weighted Blanket Trick: A Hug That Puts You to Sleep

Why Your Body Resists Sleep

Your body isn’t wired to sleep under stress.
When you’re anxious, your sympathetic nervous system (fight or flight) takes over.
Your heart races. Muscles tense. Cortisol rises.
Sleep becomes impossible.

You need to switch modes—to the parasympathetic nervous system (rest and digest).

The Weighted Blanket Trick

Deep Pressure Stimulation (DPS) is a technique that applies firm, gentle pressure to the body.
Like a hug. Or swaddling.
The weighted blanket trick uses DPS to calm your nervous system.
It’s not just cozy—it’s science.

Why It Works

Here’s what happens under that gentle pressure:

• Cortisol (stress hormone) goes down
• Serotonin (mood stabilizer) goes up
• Melatonin (sleep hormone) gets released

Result?
You feel safe, relaxed, and ready to sleep.

How to Use the Weighted Blanket Trick

Step-by-Step:

1. Pick the Right Weight
   • 7–12% of your body weight is ideal
   • Too heavy = uncomfortable
   • Too light = ineffective
2. Set the Scene
   • Use it for 20–30 minutes before bed
   • Or sleep under it all night
3. Let It Work
   • Don’t force sleep
   • Just relax and let your nervous system shift

Your Deep Pressure Checklist

• Choose a breathable weighted blanket
• Ideal weight = ~10% of your body weight
• Use in a cool, quiet room
• Consistent use = better results
• Combine with a calming bedtime routine (e.g., no screens, warm tea)

Consider Before You Try

This technique is generally safe, but not for everyone.
Check this list before diving in:

• Heat Sensitivity
  Weighted blankets trap warmth. Choose cooling materials if you sleep hot.
• Respiratory or Circulatory Issues
  Avoid use if you have asthma, sleep apnea, low blood pressure, or poor circulation—consult your doctor first.
• Mobility Limitations
  People who can’t move the blanket off themselves easily should avoid it or use a lighter version.
• Children under 3
  Not safe. Use only under adult supervision and age-appropriate designs.

The Science Behind It

The technique was pioneered by Dr. Temple Grandin, who developed the first “squeeze machine” to calm hypersensitivity in individuals with autism. That principle—Deep Pressure Stimulation—forms the science behind today’s weighted blankets.

Supporting Research:

• Grandin, T. (1992). Calming effects of deep touch pressure in patients with autistic disorder.
• The effect of weighted blankets on sleep and related disorders: a brief review
• Positive Effects of a Weighted Blanket on Insomnia

Final Thought: Weight = Calm

A weighted blanket does what your body craves—pressure without stress.
It helps switch off the noise.
And switch on sleep.

Try it tonight.
Let calm press in. Let sleep come out.