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?
Studies show that a cool, dry bedroom improves sleep quality. Both temperature and humidity play a role in this.
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.
Does magnesium really help you sleep better?
Magnesium may be worth trying for sleep problems, but the evidence is limited and the studies are partly contradictory. At normal doses it is safe; in any case, make sure you get enough through your diet.
What can I do to sleep better?
Cognitive behavioural therapy for insomnia is the most proven approach and works better than sleeping medication. Cutting back on caffeine in the afternoon is the next simplest step with the strongest evidence.
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.
Does mouth taping help you sleep better?
For healthy sleepers, mouth taping has not been proven beneficial, and it is risky if you have a blocked nose. If you have sleep apnoea and are considering mouth taping, discuss it with your doctor first.