Does a weighted blanket really help you sleep better?
A weighted blanket may be beneficial for sleep in some people, particularly those with anxiety, autism, or sensory sensitivity, but solid evidence is still lacking. Feel free to try it, but do not expect a guaranteed result.
A weighted blanket increased melatonin release in the hour before bedtime by approximately 32% compared with a light blanket in a small laboratory study involving 26 healthy young adults. Yet that same study found no difference in sleep duration or how sleepy people felt. Whether that elevated melatonin level actually leads to better sleep over the longer term remains unclear.
A systematic review of 8 studies concluded that there is insufficient evidence to say that a weighted blanket helps with insomnia. For anxiety there were cautious indications of benefit, but the underlying studies were limited in design and the groups differed considerably. Small follow-up studies, such as a study with 4 adults with sensory sensitivity, qualitative interviews with 26 children with ADHD, and interviews with 13 people with depression-related insomnia, reported positive experiences. Without a control group and with such small numbers, however, those findings cannot be broadly applied.
For people with a psychiatric diagnosis there is somewhat more solid observational evidence. A Swedish registry study of 1785 adults found that 5.5% more patients stopped using a benzodiazepine-type sleeping pill after receiving a weighted blanket. That is noteworthy, but this study had no control group, so no causal relationship can be derived from it. The same study also identified a small but statistically detectable increase in diagnoses of sedative misuse in a small subgroup, which is a safety concern in vulnerable populations.
The people who appear to benefit from a weighted blanket for the longest time are those with dementia, anxiety, autism, or an intellectual disability: they kept the blanket longer according to a large Swedish cohort study. Older adults above 65 and young children under 6 were more likely to stop using it sooner. A randomised study for children with ADHD has been set up, but the results are not yet available. At this point, therefore, there is still no objective evidence for that group.
The available studies include one systematic review, one observational cohort study, one large Swedish registry study, a small crossover laboratory study, and multiple qualitative or very small-scale studies. No published RCT with sleep outcomes is yet available.
Does a cool, dark bedroom really help you sleep better?
A bedroom temperature of 20 to 25 degrees combined with good ventilation demonstrably improves your sleep. This effect is greatest for older adults, and above 25 degrees sleep quality deteriorates quickly.
Can a bed that is too warm cause me to sleep worse?
A bed that is too warm disrupts your sleep; a slight drop in body temperature is actually necessary for falling asleep well. Choose cool, breathable bedding and avoid sweating, but make sure you do not feel cold either.
What can I do to sleep better?
CBT-I is the most powerful approach for persistent sleep problems; if you do not have access to it, ask your general practitioner about a shorter behavioural treatment of four sessions. Fixed sleep times, less caffeine and alcohol in the evening, and regular exercise are the best-supported self-help steps.
Does poor sleep cause dementia sooner?
Poor sleep probably increases your risk of dementia, but ordinary insomnia does not make dementia inevitable. One exception: if you physically act out your dreams while sleeping, discuss that with a doctor.
Is it true that older people get less deep sleep, and what does that mean?
Older people demonstrably get less deep sleep, and this is associated with higher risks of dementia and lower growth hormone production. Factors such as caffeine and an irregular sleep schedule worsen this, so those are the areas where the most direct action can be taken.
Does mouth taping help you sleep better?
For healthy sleepers there is too little evidence to recommend mouth taping; for people with mild sleep apnea there are cautious indications that it may help, but never use it if you have a blocked nose at night.