Beneficios de las Mantas de Peso para el Sueño

Benefits of Weighted Blankets for Sleep

Introduction

Weighted blankets, also known as heavy blankets or weighted blankets, have become a growing trend in the world of wellness and sleep. In this article, we will explore in depth the benefits of these blankets in improving sleep quality, especially in cases of insomnia or light sleep, with a particular focus on the Mexican and Spanish markets.

What are weighted blankets?

Weighted blankets are specially designed blankets weighing between 4 and 14 kilograms, filled with materials such as glass or plastic microspheres. They are designed to distribute even pressure over the body, simulating a firm hug or deep pressure.

Main benefits for sleep

1. Improvement of insomnia

Scientific studies have shown that weighted blankets can be effective in combating insomnia:

  • A 2020 study by the American Academy of Sleep Medicine found that nearly 60% of insomnia patients reduced their Insomnia Severity Index (ISI) by more than 50% after using a weighted blanket for four weeks.

  • Research from Karolinska University Hospital in 2020 showed a significant reduction in insomnia severity and improved sleep maintenance in adults with co-occurring psychiatric disorders.

2. Increased melatonin production

Melatonin, known as the “sleep hormone,” plays a crucial role in our sleep-wake cycle:

  • A 2022 study from Uppsala University found a 32% increase in salivary melatonin levels after one hour of using a weighted blanket.

  • This increase in melatonin can help regulate the sleep cycle and facilitate deeper, more restful sleep.

3. Reduction of anxiety and stress

Weighted blankets not only improve sleep, but also have positive effects on mental health:

  • The deep pressure exerted by these blankets can help reduce anxiety and stress, creating a feeling of calm and security.

  • The Karolinska University Hospital study also observed a decrease in symptoms of depression and anxiety in participants.

4. Improves overall sleep quality

In addition to combating insomnia, weighted blankets can improve several aspects of sleep quality:

  • Reduced movements during the night, leading to deeper, less interrupted sleep.

  • Increased feeling of comfort and security, which can facilitate relaxation and falling asleep.

Specific considerations for Mexico and Spain

Adaptation to climate

  • Mexico : Given the generally warmer climate, it's important to choose weighted blankets with breathable materials like bamboo or cotton. Some popular brands in Mexico, like Uffi Dreams, offer options tailored to the local climate.

  • Spain : With its variety of climates, from Mediterranean to continental, weighted blankets in Spain need to be versatile. Brands like Blanky offer options that suit different temperatures.

Weight preferences

  • In both countries, it is recommended to choose a blanket that weighs between 10% and 13% of the user's body weight.

  • For example, for a 70kg person, a 7-9kg blanket would be ideal.

How to choose the right weighted blanket

To ensure maximum benefits, it is important to choose the right weighted blanket:

  1. Weight : As mentioned, between 10% and 13% of body weight.

  2. Material : Opt for natural and breathable fabrics such as cotton or bamboo.

  3. Size : Choose an individual size for personal use, ensuring proper weight distribution.

  4. Weight Distribution : Look for blankets with even compartments for even weight distribution.

  5. Cover : Consider blankets with washable covers for easy maintenance.

Recommendations for use

To maximize the benefits of weighted blankets:

  1. Gradual Introduction : Start with short sessions of 15-30 minutes before using it all night.

  2. Consistency : Use the blanket regularly for best results.

  3. Sleep Environment : Combine blanket use with other sleep hygiene practices, such as keeping a dark, cool room.

  4. Versatility : Use the blanket not only for sleeping, but also during relaxing activities such as watching TV or reading.

Precautions and contraindications

Although weighted blankets are generally safe, there are some precautions to keep in mind:

  • They are not recommended for people with sleep apnea, respiratory or circulatory problems.

  • Children under 3 years of age should not use weighted blankets without medical supervision.

  • Consult a healthcare professional before use if you have pre-existing medical conditions.

Conclusion

Weighted blankets offer a promising, non-pharmacological solution to improve sleep quality, especially in cases of insomnia or light sleep. With science-backed benefits from increasing melatonin to reducing anxiety, these blankets can be a valuable addition to sleep routines in both Mexico and Spain.

When choosing a weighted blanket, it is crucial to consider factors such as local climate, personal preferences, and market-specific recommendations. With proper selection and consistent use, weighted blankets can significantly contribute to more restful sleep and a better overall quality of life.

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