Benefits of Weighted Blankets for Children with Autism

Weighted blankets have gained popularity as a sensory and emotional support tool, especially for issues such as insomnia, anxiety, ADHD, autism, and other sensory processing disorders. Here, we explore their main benefits, scientific evidence, and potential drawbacks:

1. Reducing Anxiety and Stress
   The deep pressure provided by weighted blankets can help activate the parasympathetic nervous system, triggering a calming response and reducing the activation of the sympathetic nervous system, which is associated with the “fight or flight” stress response. By applying pressure to strategic points on the body, these blankets mimic a firm hug, increasing the release of neurotransmitters like serotonin and oxytocin. These chemicals are linked to feelings of wellbeing, calm, and security, helping to reduce anxiety levels and boost mood.
2. Improved Sleep Quality and Maintenance
   One of the most notable benefits is their ability to enhance both the onset and quality of sleep. The consistent, even pressure helps reduce nocturnal movement, enabling users to stay asleep longer. In a 2020 study conducted by Karolinska University Hospital, participants with clinical insomnia and other psychiatric disorders experienced significant improvement in sleep duration and quality after four weeks of use. The results also showed increased daytime energy and activity, reduced fatigue symptoms, and fewer nighttime awakenings.
3. Hormone Regulation and Increased Melatonin
   Melatonin, the sleep hormone, is essential for regulating the sleep-wake cycle. A 2022 study by Uppsala University found that, in young and healthy individuals, the use of weighted blankets increased melatonin levels by about 32% within the first hour of use. Although further research is needed to confirm if this effect remains over time, these findings suggest that the pressure from weighted blankets may help regulate circadian rhythms and improve the body’s ability to relax at the end of the day.
4. Support for ADHD and Autism
   For children with ADHD and individuals with ASD (Autism Spectrum Disorder), weighted blankets have been a staple therapeutic tool in occupational therapy. Characteristics of these conditions often include challenges with self-regulation and sensory response. A weighted blanket can provide a calming response that helps children reduce hyperactivity, improve concentration in school, and manage their emotions better. It has also been observed that weighted blankets help to reduce heart rate and blood pressure, allowing children to achieve a calm state and focus on everyday activities.
5. Sensory Integration and Proprioception
   Deep tactile pressure serves as a form of “proprioceptive stimulation,” helping users become more aware of their own bodies in space. This benefit is especially important for those with sensory processing disorders, who often have difficulty responding to external stimuli appropriately. In these cases, a weighted blanket acts as a sensory integration tool, providing the necessary pressure for the body to respond appropriately to its environment.

Scientific Evidence

In addition to studies by Karolinska and Uppsala, earlier research has already suggested the positive impact of deep pressure on mental and physical health:

• Reduction of Cortisol and Stress: A 2004 study found that deep pressure significantly reduced cortisol levels, the stress hormone, in individuals suffering from insomnia and stress. Lowering cortisol improves sleep quality and overall mood.
• Occupational Therapy and Proprioception: Weighted blankets have long been used in occupational therapy for individuals with autism, ADHD, and sensory processing disorders. Increasing bodily awareness helps regulate arousal levels and improves emotional response to stimuli.

Mechanism of Action: How Weighted Blankets Work

Weighted blankets function based on the principles of deep touch pressure (DTP). The deep pressure applied to key points on the body can create calming effects similar to a massage or a firm hug. This mechanism is comparable to therapeutic techniques like acupressure, where pressure points help relieve physical and emotional tension.

1. Release of Serotonin: Pressure on the body stimulates the production of serotonin, a neurotransmitter that helps regulate mood and the sleep cycle. Together with melatonin, this assists in inducing and maintaining sleep.
2. Reduction of Cortisol: By lowering cortisol levels, the blanket helps calm the sympathetic nervous system, facilitating rest and recovery.
3. Increase in Oxytocin: This neurotransmitter, often referred to as the “love hormone,” aids in relaxation and can help reduce anxiety and pain perception, generating a feeling of calm and wellbeing.

Precautions and Usage Recommendations

• Appropriate Weight of the Blanket: The blanket’s weight should be 5-10% of the user’s body weight, heavier for adults and lighter for children. A blanket that is too heavy can cause discomfort or even be counterproductive, leading to feelings of claustrophobia or breathing difficulties.
• Contraindications: Weighted blankets are not recommended for infants or young children (especially under five years old), nor for individuals with respiratory conditions like obstructive sleep apnoea or asthma, as the extra weight could cause breathing difficulties.
• Supervision in Children’s Use: In the case of children, it is advised that weighted blanket use be monitored by an occupational therapist or trained adult, especially if there are additional conditions like autism or ADHD. The blanket should not cover the child’s head or face and should be removed once they fall asleep.
• Gradual Use and Adaptation: Start with short periods of use, about 20 to 30 minutes, and gradually increase as tolerance and individual needs allow.

Conclusion

Weighted blankets represent an effective therapeutic option to improve sleep and reduce anxiety in individuals with various sensory and emotional conditions. While their use is associated with multiple benefits, it is essential to use them cautiously and appropriately to maximise their positive effects and avoid potential risks. For many, particularly those with ADHD, autism, or chronic anxiety, a weighted blanket can significantly enhance quality of life, helping manage emotions and providing a sense of calm and wellbeing. However, this tool should complement—not replace—good sleep hygiene practices and relaxation routines.