Do Weighted Blankets Cause Nightmares?

Weighted blankets have become a popular tool for enhancing sleep quality and reducing anxiety. However, some users report experiencing more vivid dreams or nightmares. Are these cozy sleep aids the culprits behind your nighttime disturbances? Not really.

Let’s find out how!

Do Weighted Blankets Cause Vivid Dreams?

Weighted blankets are designed to provide a gentle, comforting pressure that promotes relaxation and improves sleep quality for some people. While there isn’t direct scientific evidence linking weighted blankets to causing vivid dreams, some sleepers may subjectively experience more vivid dreams or enhanced dream recall when using them.

The sensation of pressure from a weighted blanket may create a feeling of security and calmness, which could potentially influence dream experiences. However, individual responses to weighted blankets, including their impact on dreams, can vary widely. Factors such as personal sensitivity to sensory inputs and overall sleep environment may also play a role in dream experiences.

So, if nightmares are not a known “negative” of weighted blankets, what is? Let’s look at this next!

What Are The Negatives Of Weighted Blankets?

While weighted blankets are beneficial for most people by promoting relaxation and improving sleep quality, here are some potential considerations to be aware of:

1. Weight and Size: Weighted blankets can be very heavy, ranging from several pounds to over 30 pounds, which may be uncomfortable for some sleepers, especially if they have mobility challenges or find it difficult to move or adjust the blanket during sleep.

2. Overheating: Some users may find that traditional plastic-filled weighted blankets trap heat, leading to discomfort or overheating during sleep. This can be mitigated by choosing a blanket with breathable materials or a chunky-knit design like our Tree Napper.

3. Safety Concerns: Weighted blankets should be used appropriately based on the sleeper’s size and weight. For children or people with certain medical conditions, using a weighted blanket that is too heavy could pose a suffocation risk or affect breathing patterns. This is why a chunky-knit open weave design is a much better option than traditional weighted blankets.

4. Maintenance: Depending on the design, some weighted blankets may require special care when washing due to their weight or the materials used, which could be less convenient compared to regular blankets.

5. Initial Adjustment Period: It may take some time to adjust to the sensation of a weighted blanket, particularly if you are not accustomed to sleeping with additional weight on top of your body.

Overall, while weighted blankets can offer benefits such as calming effects and improved sleep for many individuals, it's essential to consider personal comfort, safety, and specific needs before incorporating one into your sleep routine.

Next, let’s look at the flip side of the conversation, which suggests that weighted blankets can actually help alleviate experiences of night terrors, vivid dreaming, and nightmares.

Are Weighted Blankets Good For Night Terrors?

Weighted blankets are sometimes recommended as a potential aid for managing night terrors or improving sleep quality in people who experience them. Here are some considerations regarding their use for night terrors:

1. Comfort and Security: The gentle pressure of a weighted blanket can have a calming effect on the nervous system, which may help some individuals feel more secure and relaxed during sleep.

2. Promoting Deep Touch Pressure: Weighted blankets provide deep touch pressure stimulation, which is thought to promote the release of serotonin and melatonin, neurotransmitters that contribute to relaxation and sleep regulation.

3. Reducing Movement: Some theories suggest that the weight and secure feeling of a weighted blanket may help reduce nighttime movements or restlessness, potentially decreasing the likelihood or severity of night terrors.

4. Individual Response: Responses to weighted blankets vary among individuals. While some people with night terrors may find relief or improvement in symptoms, others may not experience the same benefits.

It’s crucial to note that weighted blankets are not a universal solution for night terrors, and their effectiveness can depend on various factors such as the underlying cause of the night terrors, individual preferences, and other concurrent treatments or therapies being used.

If you or someone you know experiences night terrors and is considering using a weighted blanket, consult with a healthcare provider or sleep specialist. This will ensure that you get to the root cause of your night terrors while potentially using weighted blankets as supplementary sleep aids.

In the next section, we look at whether or not weighted blankets can also be beneficial for sleepers with Post-Traumatic Stress Disorder (PTSD).

Do Weighted Blankets Help With PTSD Nightmares?

Weighted blankets have shown promise in helping individuals with PTSD (Post-Traumatic Stress Disorder) manage symptoms, including nightmares. Here’s how they may be beneficial:

1. Calming Effect: The deep touch pressure provided by a weighted blanket can promote a sense of security and relaxation, which may help reduce anxiety and physiological arousal associated with PTSD nightmares.

2. Improved Sleep Quality: By promoting relaxation and potentially reducing nighttime movements, weighted blankets may contribute to better overall sleep quality for individuals with PTSD. Better sleep hygiene can indirectly help manage PTSD symptoms, including nightmares

3. Grounding Technique: The weight and sensation of a weighted blanket can serve as a grounding technique, helping you feel more anchored and present in the moment, which can be helpful during times of distress or nightmares.

While weighted blankets may provide relief for some individuals with PTSD nightmares, it’s important to note that they are not a standalone treatment. They are often used as part of a comprehensive treatment plan that may include therapy (such as cognitive-behavioral therapy for PTSD), medication, and other therapeutic interventions.

If you decide to start looking around for weighted blankets, the tips we share in the next section will be helpful in narrowing down the best available options.

How To Choose A Good Weighted Blanket

Here's how to determine if your weighted blanket is good and tips on selecting the right one:

1. Weight: Choose a blanket that is about 10% of your body weight. For example, if you weigh 150 pounds, a 15-pound blanket is typically recommended. Some sleepers may prefer slightly heavier or lighter blankets depending on their comfort level. Opt for brands with multiple weight options and a flexible try-it policy.

2. Size: You can choose to match the size of the weighted blanket to your bed size (e.g., twin, full, queen, king). Alternatively, ensure the blanket covers your body adequately without hanging too far over the sides of the bed, which can cause it to slide off.

3. Materials: Look for soft, breathable materials like cotton, tencel, and bamboo. Ensure the inner filling is evenly distributed and made from non-toxic materials.

4. Design: Opt for weighted blankets whose design is breathable and easily washable. It also helps if the weighted blanket is aesthetically pleasing to match with your bedroom’s theme.

5. Temperature Regulation: Choose materials that allow airflow to prevent overheating. Some blankets offer cooling technologies or fabrics designed to dissipate heat, such as TENCEL.

Our Cotton Napper is made of 100% cotton (no plastics!) and its unique chunky-knit design ensures that it is breathable, snug, and stylish as it covers you. It is OEKO-TEX certified, hypoallergenic, and can be washed in the comfort of your home. This is why it was recently named as the best weighted blanket by the Sleep Foundation and many other notable organizations in the sleep space.

Next, let’s look at some general tips on how to create better sleep hygiene that could potentially help you steer clear of nightmares.

Tips On How To Sleep Better

Nightmares can be distressing, but there are various strategies you can try to alleviate them along with other common sleep disturbances. Here are some tips that might help:

Healthy Sleep Habits

1. Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends.
2. Comfortable Sleep Environment: Ensure your bedroom is quiet, dark, and cool and use sleep aids like an eye mask to block out light.
3. Relaxation Techniques: Practice relaxation methods such as deep breathing, meditation, or progressive muscle relaxation before bed.
4. Avoid Screens: Limit exposure to screens and electronic devices at least an hour before bed. 

Lifestyle Changes

1. Limit Stimulants: Reduce intake of caffeine and alcohol, especially in the evening.
2. Regular Exercise: Engage in physical activity during the day, but avoid vigorous exercise close to bedtime.
3. Healthy Diet: Eat a balanced diet and avoid heavy meals right before bed. 

Stress Management

1. Mindfulness and Meditation: Regular practice can reduce overall stress and improve sleep quality.
2. Journaling: Writing down your thoughts and feelings before bed can help clear your mind.
3. Therapy: Talking to a therapist can help address underlying stress or trauma contributing to nightmares. 

Nightmare-Specific Strategies

1. Imagery Rehearsal Therapy (IRT): During the day, visualize a more positive ending to the nightmare and rehearse it in your mind.
2. Lucid Dreaming: Practice techniques to become aware that you are dreaming, which can help you control the outcome of your dreams.
3. Medication: In some cases, medication prescribed by a healthcare professional may be necessary to manage severe nightmares or vivid dreams that are uncomfortable. 

Conclusion

It is rare that sleeping under a weighted blanket will make you experience nightmares or more vivid dreams. But, if you do… consider adjusting the weight of your weighted blanket to a more lightweight alternative and speak to a sleep specialist about your experiences.