Do Weighted Blankets Help With Sensory Overload?

Sensory overload is a common challenge for people with Sensory Processing Disorder (SPD) and Autism Spectrum Disorder (ASD). The overwhelming stimuli can lead to anxiety, stress, and difficulty focusing. Among the various tools available to manage these challenges, weighted blankets have become increasingly popular. But how exactly do they work? We cover this in the next few sections of this blog.

Let’s dive in!

What Is Sensory Processing Disorder (SPD)?

Sensory Processing Disorder (SPD) is a condition where the brain has trouble receiving and responding to information that comes in through the senses. People with SPD may be overly sensitive to stimuli (hypersensitivity), under-sensitive (hyposensitivity), or have difficulty processing sensory input in a way that aligns with typical experiences.

There are three main types of sensory processing challenges, including:

1. Sensory Modulation Disorder: This manifests as a difficulty responding appropriately to sensory input. First, sensory over-responsivity, which is an excessive reaction to sensory input, such as being overly sensitive to textures, sounds, or lights. Secondly, sensory under-responsivity - a lack of or delayed response to sensory stimuli, appearing as if the individual doesn't notice sensations. And lastly, sensory seeking or craving - a strong need for intense sensory experiences, such as excessive touching or moving.

2. Sensory-Based Motor Disorder: This includes challenges with balance, motor coordination, and the ability to perform actions smoothly. People with dyspraxia, for instance, have difficulty planning and executing motor tasks, leading to clumsiness and challenges in tasks requiring fine or gross motor skills. Those with postural disorders on the other hand, experience problems with maintaining posture, balance, and stability.

3. Sensory Discrimination Disorder: This typically includes difficulty interpreting and differentiating between sensory stimuli. People with this disorder usually have trouble distinguishing between similar sounds, textures, tastes, or visual stimuli.

Oftentimes, people wonder whether sensory processing disorder is a form of autism or if the two always come together. Let’s discuss this in the next section!

How Is SPD Different from Autism?

Sensory Processing Disorder (SPD) and Autism Spectrum Disorder (ASD) are often discussed together because many people with autism experience sensory processing challenges. However, they are distinct conditions with different elements, such as:

1. Diagnostic Criteria and Recognition

SPD is not officially listed as a separate diagnosis in major diagnostic manuals like the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders). It is, however, widely recognized by occupational therapists and other professionals, especially when seen in conjunction with other developmental disorders. SPD is characterized solely by difficulties in processing sensory input, whether it is over-responsivity, under-responsivity, or sensory seeking.

ASD, on the other hand, is a neurodevelopmental disorder with clearly defined criteria in the DSM-5. It encompasses a broad spectrum of symptoms, including social communication difficulties, repetitive behaviors, and restricted interests, alongside sensory processing challenges. While sensory processing issues are common in autism, they are part of a larger constellation of symptoms.

2. Underlying Mechanisms and Causes

SPD is thought to be related to the way the brain processes and interprets sensory information. The exact causes are not well understood, but they may involve differences in the neural pathways that manage sensory input. SPD can occur in individuals with or without other developmental disorders. It may be seen in children who are otherwise neurotypical but have difficulties with sensory regulation.

Autism is a broader neurodevelopmental disorder with genetic, environmental, and neurological factors contributing to its development. Sensory processing challenges in autism are often seen as part of the broader atypical brain development characteristic of the disorder. The sensory issues in autism are typically accompanied by other developmental challenges, such as difficulty understanding social cues, delayed speech, or repetitive behaviors. The interplay between these factors is complex and not solely focused on sensory processing.

3. Impact on Daily Life

People with SPD may struggle with specific sensory triggers, such as certain clothing textures or loud environments. These challenges can interfere with daily activities, but they may not affect social interaction or learning unless the sensory environment is overwhelming.

Autism affects multiple aspects of life, including communication, social relationships, and behavior. Sensory processing issues in ASD are often intertwined with other challenges, such as difficulty understanding social norms or engaging in repetitive behaviors. Interventions for autism are multifaceted, often involving behavioral therapy, speech therapy, social skills training, and support for sensory issues

Next, let’s look at ways to manage sensory overload whether or not it is experienced by someone with SPD, Autism, or a combination of the two. We’ll begin by considering weighted blankets for sensory overload, whose popularity has increased over the past few years.

How Does A Weighted Blanket Help With Sensory Issues?

Weighted blankets have become popular as a tool for managing sensory overload, especially for people with conditions like SPD or autism. Here’s why weighted blankets help:

Deep Pressure Stimulation (DPS): A weighted blanket like our Cotton Napper provides what is known as deep pressure stimulation, a gentle, firm pressure evenly distributed across the body. This type of sensory input has been shown to have a calming effect on the nervous system, similar to the feeling of being hugged or held. DPS can help to reduce anxiety and promote relaxation and sleep. The pressure from the blanket can trigger the release of neurotransmitters like serotonin and dopamine, which promote relaxation and a sense of well-being.

Grounding Effect: The weight of the blanket can provide a grounding sensation, helping you feel more secure and centered. This can be particularly useful during moments of sensory overload, when your body may feel overstimulated or overwhelmed.

Unlike traditional weighted blankets, our classic Nappers and Napplings (for kids) are made of 100% cotton, ensuring that you stay snug and cozy without overheating. Our weighted blankets are also chunky-knit designed, ensuring that your blanket easily molds to your sleeping position so that you can move freely.

Next, we turn to other ways to deal with overwhelming sensory challenges beyond weighted blankets for autism and sensory processing disorders.

Other Ways to Manage Sensory Overload

While approaches can vary depending on individual needs, here are several effective methods for managing sensory overload, other than weighted blankets:

1. Environmental Modifications: Designating a quiet, low-stimulation area at home, school, or work can provide a safe retreat when sensory overload occurs. This space might include soft lighting, comfortable seating, and minimal noise or visual distractions. Using dimmable lights, blackout curtains, or noise-canceling headphones can help reduce the intensity of sensory input. For some, listening to calming music or white noise can drown out overwhelming background noise. Wearing comfortable clothing with non-irritating fabrics and removing tags can reduce tactile discomfort. At home, consider using soft bedding and furniture covers to create a more soothing environment.

2. Sensory Tools and Equipment: In addition to weighted blankets, weighted vests or weighted lap pads can provide calming deep pressure input. These tools are particularly useful in helping you stay grounded and focused during activities that might otherwise be overwhelming. Fidget spinners, stress balls, and other small sensory toys can provide a way to channel excess energy and maintain focus. These tools can be particularly helpful for children and adults who need to keep their hands busy to concentrate. For those who seek oral sensory input, chewable necklaces or bracelets made from safe, durable materials can be a discreet and effective way to manage sensory needs.

3. Sensory Diet: Building regular sensory breaks into the day can help prevent sensory overload. These breaks might include activities like stretching, deep breathing, or stepping outside for fresh air. Engaging in activities that are soothing and predictable, such as yoga, meditation, or gentle rocking, can help regulate the nervous system and reduce the likelihood of sensory overload. Incorporating a mix of stimulating and calming activities throughout the day can help maintain sensory equilibrium. For example, after a busy or noisy task, it might be beneficial to engage in a quiet, low-energy activity to rebalance sensory input.

4. Mindfulness and Relaxation Techniques: Practicing deep, slow breathing can help calm the body and mind during moments of sensory overload. Techniques such as diaphragmatic breathing or the 4-7-8 method (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds) can be effective. Alternatively, you can try progressive muscle relaxation, involving tensing and then slowly releasing different muscle groups, helping to reduce physical tension and promote relaxation.

5. Routine and Structure: A consistent daily schedule can provide a sense of security and reduce anxiety, which in turn can help manage sensory overload. Knowing what to expect can minimize the stress of unexpected sensory stimuli. For children or adults who benefit from visual cues, creating a visual schedule with pictures or icons can help them understand what activities are coming next, reducing uncertainty and sensory stress.

6. Professional Support and Therapy: Working with an occupational therapist who specializes in sensory processing can provide tailored strategies and interventions to help manage sensory overload. Also, for those whose sensory overload is closely tied to anxiety or other emotional responses, CBT can help by teaching coping strategies and ways to reframe negative thought patterns.

7. Lifestyle Adjustments: Ensuring adequate, quality sleep is crucial for managing sensory overload. A regular sleep routine, a comfortable sleep environment, and avoiding screens before bedtime can help improve sleep and reduce sensory sensitivity. A healthy diet that includes regular meals and snacks can help stabilize blood sugar levels, which in turn can affect energy and mood. Some may also benefit from a diet that avoids certain foods known to exacerbate sensory sensitivities. Exercise can help regulate the nervous system, improve mood, and reduce the impact of sensory overload. Activities like swimming, walking, or cycling can be particularly beneficial.

Managing sensory overload is a highly individual process that may require a combination of strategies. By modifying your environment, using sensory tools, practicing mindfulness, and seeking professional support, you can develop effective ways to cope with and reduce the impact of sensory overload on your daily life.

When To See A Doctor

If you or someone you care for is experiencing sensory issues, it can be difficult to determine when it’s time to seek professional help. Here’s how to know that you need to speak to a doctor:

1. Persistent or Severe Sensory Sensitivities

If you or someone close to you is extremely sensitive to everyday stimuli, such as light, sound, touch, or smell, and these sensitivities interfere with daily activities, consult a doctor. For example, if certain textures in clothing cause significant distress or if normal sounds lead to extreme reactions, this may be a sign of Sensory Processing Disorder (SPD) or another condition requiring professional evaluation.

If there is a noticeable lack of response to sensory stimuli, such as not reacting to pain, extreme temperatures, or loud noises, seek medical advice. Under-responsiveness can also manifest as a lack of awareness of personal space or a high pain threshold, which might indicate SPD or a related issue.

2. Impact on Daily Life

If sensory issues are affecting your or your loved one’s ability to concentrate, learn, or perform tasks at school or work, speak with a healthcare provider. For instance, if a child struggles to focus in a noisy classroom or avoids certain activities due to sensory discomfort, these challenges might necessitate professional intervention.

If sensory issues are causing social difficulties, such as avoiding social situations, struggling to make friends, or withdrawing from family activities, this is a signal that you should consult a doctor or therapist. These difficulties can impact emotional well-being and development, making it important to address them early.

3. Emotional and Behavioral Signs

If sensory overload leads to frequent emotional outbursts, anxiety, or tantrums that seem disproportionate to the situation, seek professional help. These reactions can indicate that the sensory processing challenges are overwhelming and may benefit from professional support.

If you or someone you care for begins to avoid certain activities or environments due to sensory issues or engages in repetitive behaviors as a coping mechanism, consult a doctor. These behaviors can be indicative of sensory processing difficulties that are interfering with normal life.

4. Developmental Concerns in Children

If a child shows delays in reaching developmental milestones, such as walking, talking, or interacting with others, and these delays are accompanied by sensory sensitivities, see a doctor. Early intervention can be crucial in addressing sensory processing challenges and supporting overall development.

If your child struggles with motor skills, such as holding a pencil, buttoning clothes, or participating in physical activities, and these difficulties seem related to sensory issues (e.g., discomfort with certain textures or avoidance of specific movements), seeking a professional evaluation is recommended.

5. Unexplained Symptoms

If sensory issues are accompanied by physical symptoms such as headaches, stomachaches, or dizziness that don’t have an obvious cause, it’s wise to consult a doctor. These symptoms could be related to sensory processing challenges or another underlying condition.

Conclusion

Weighted blankets can be a helpful tool for managing sensory overload, particularly through the calming effects of deep pressure stimulation. Many people with sensory challenges find relief using a weighted blanket, however, their overall effectiveness could differ depending on your personal sensory preferences and needs.