Weighted blankets have become popular for their calming effects and potential to improve sleep quality. If you’re here, you’re probably wondering if using one might help you sleep better if you have sleep apnea.
To understand the answer to that question, it’s essential to understand how weight can impact breathing while you sleep.
Exploring the effects of weighted blankets can help you decide whether they suit you. This guide covers the critical considerations.
However, it’s crucial to understand that this is not medical advice. We do not know enough about your condition to assess your safety when using a weighted blanket.
As such, if you have any questions, we strongly encourage you to contact your family doctor or sleep specialist before deciding whether a weighted blanket is a good fit for your symptoms and conditions.
Weighted Blankets: An Overview
Weighted blankets are gaining popularity for their calming effects.
They are available in various sizes and materials. Whether you prefer the softness of cotton or the warmth of fleece, there’s an option for you.
These blankets typically weigh between 5 and 30 pounds. The weight is usually added by quilting pockets into the blanket and filling them with glass beads, sand, or plastic pellets.
The added weight provides deep pressure stimulation and a feeling similar to being hugged. This feeling can help you feel more relaxed and secure, reduce anxiety, and improve sleep quality.
Many people appreciate how these blankets create a cozy sleeping environment, ideal for unwinding after a stressful day.
Personalized weight options allow you to choose what feels most comfortable.
Most weighted blanket manufacturers recommend starting with a blanket that weighs roughly 10% of your body weight.
The blanket should also be large enough to lay flat on both sides of your body but not so large as to fall off the sides of your bed or chair, as this could result in the blanket falling off while you sleep.
Understanding the Benefits and Risks of Weighted Blankets
Weighted blankets can offer surprising benefits when properly used alongside sleep apnea treatment.
Many users report feeling more relaxed and experiencing better quality sleep.
This is because the deep pressure from these blankets naturally encourages your body to produce more serotonin, often called the “feel-good” hormone, while reducing stress hormones like cortisol.
The gentle, consistent pressure can also help stabilize your body during sleep. This stability might make it easier to maintain optimal positioning for your CPAP therapy, potentially enhancing its effectiveness.
Some users find that the comforting weight helps reduce anxiety about their sleep apnea, making it easier to fall asleep and stay asleep throughout the night.
Weighted Blankets and Sleep Apnea
While weighted blankets can help enhance sleep, they are only suitable for some.
If you have sleep apnea, you must take precautions when determining if a weighted blanket fits your needs.
It’s essential to balance the positive effects with potential risks to your health.
Risks for Untreated Sleep Apnea
Using a weighted blanket could pose significant risks if your sleep apnea is untreated.
Untreated sleep apnea already causes breathing interruptions during sleep, and adding extra weight to your chest and body could worsen these episodes.
The additional pressure might make it harder for your body to overcome breathing pauses, potentially leading to:
- Extended periods without proper breathing
- More frequent sleep interruptions
- Increased strain on your heart and lungs
- Difficulty maintaining healthy oxygen levels
For these reasons, it’s crucial to have your sleep apnea properly diagnosed and treated before considering a weighted blanket.
Work with your healthcare provider to establish an effective treatment plan first, whether that involves CPAP therapy or other interventions.
Special Considerations for Pediatric Sleep Apnea
Children with sleep apnea require extra caution when it comes to weighted blankets.
Their smaller bodies and developing respiratory systems make them more vulnerable to the effects of additional weight. Parents should be aware that:
- Children’s ability to move and adjust the blanket might be limited
- Their breathing patterns can be more easily compromised
- They may not recognize or communicate discomfort effectively
- The relationship between blanket weight and body weight is even more critical for children
If you’re considering a weighted blanket for a child with sleep apnea, consult their pediatrician or sleep specialist first.
They can evaluate your child’s condition and help determine if a weighted blanket is appropriate.
If approved, they can provide guidance on proper weight selection and usage guidelines tailored to your child’s needs.
Precautions for Treated Sleep Apnea
Experts suggest that even if you’re following your prescribed PAP therapy and your obstructive sleep apnea symptoms are well managed, you should approach your using weighted blankets with caution. The weight might restrict airflow, making breathing more challenging.
It may also make it more challenging to change sleep positions at night. If you’re unable to move out of a position that worsens apnea symptoms, the problem could be compounded—and potentially dangerous.
While risks are minimized if your symptoms are under control, consulting your healthcare provider is always the safest option.
Using Weighted Blankets with CPAP Therapy
If you use CPAP therapy, you’ll want to ensure your weighted blanket doesn’t interfere with your treatment.
The key is proper positioning.
Your blanket shouldn’t disrupt your mask’s seal or create tension on your CPAP tubing.
Many users find success by folding the blanket down just below their shoulders, allowing their CPAP mask and tubing to remain unencumbered.
Getting Started Safely
Starting slowly is the best approach when introducing a weighted blanket into your sleep routine. Consider these steps:
- Begin with short trials during daytime rest periods
- Gradually increase usage as you become comfortable
- Pay attention to how your body responds
- Ensure you can easily remove the blanket if needed
When to Contact Your Healthcare Provider
While many people safely use weighted blankets with sleep apnea, certain signs indicate you should consult your healthcare provider:
- If you notice increased difficulty breathing
- When your sleep apnea symptoms seem to worsen
- If you experience new or unusual discomfort during sleep
- When you’re unsure about compatibility with your current treatment
If you experience any of these symptoms, stop using your weighted blanket immediately, and do not use it again before consulting with your family doctor or sleep specialist.
Alternative Approaches to Using Weighting Blankets with Sleep Apnea
If you’re hesitant about trying a weighted blanket or your healthcare provider advises against it, consider these alternatives to improve sleep quality while minimizing risks.:
- Adjusting your sleep position using specialized pillows: Side sleeping with proper pillow support—sometimes called positional therapy—can help keep your airways more open during sleep. Look for pillows designed for sleep apnea that help maintain optimal neck and head alignment.
- Elevating your head slightly while sleeping: A slight elevation of 4-6 inches can help reduce the effects of gravity on your airway tissues. Use a wedge pillow or adjustable bed base to achieve the correct angle without creating neck strain.
- Maintaining consistent sleep and wake times: Going to bed and waking up at the same time every day helps regulate your body’s natural sleep-wake cycle. This consistency can improve both the quality of your sleep and the effectiveness of your sleep apnea treatment.
- Creating a cool, dark, and quiet sleep environment: The ideal sleeping temperature is between 60-67°F (15-19°C). Use blackout curtains to block light, and consider using a white noise machine to mask disruptive sounds that might interrupt your sleep.
- Using breathable, comfortable bedding materials: Natural fibers like cotton and bamboo allow better airflow and help regulate body temperature. Look for bedding with moisture-wicking properties to prevent overheating, which can worsen sleep apnea symptoms.
Remember, the goal is to find solutions that complement your sleep apnea treatment while enhancing overall sleep quality.
What works best for one person may not work for another, so patience is important as you explore your options.
Frequently Asked Questions about Weighted Blankets and Sleep Apnea
Can I use a weighted blanket if I only have mild sleep apnea?
Even with mild sleep apnea, you should consult your healthcare provider before using a weighted blanket. While mild cases may have lower risks, the additional weight could still impact your breathing during sleep.
If your doctor approves, start with a lighter-weight blanket and monitor your symptoms carefully.
Will a weighted blanket affect my AHI (Apnea-Hypopnea Index) readings?
A weighted blanket’s pressure could influence your AHI readings if you use a CPAP machine.
If you start using a weighted blanket, pay attention to any changes in your AHI numbers and discuss significant variations with your sleep specialist.
Can I use a weighted blanket only on my legs if I have sleep apnea?
Using a weighted blanket only on your lower body may be a safer alternative since it avoids putting direct pressure on your chest and airways.
However, still consult your healthcare provider, as any weight can affect body positioning during sleep.
How do I know if my weighted blanket is too heavy?
If you experience any difficulty breathing, feel anxious, or struggle to move naturally during sleep, your blanket may be too heavy.
You should be able to move under the blanket without straining and remove it without assistance.
Start with a lighter weight and increase gradually if needed.
Are cooling weighted blankets better for sleep apnea patients?
Cooling weighted blankets may be more comfortable for sleep apnea patients since overheating can worsen sleep apnea symptoms.
These blankets use breathable materials and moisture-wicking technology to help regulate body temperature while providing therapeutic pressure.
Can couples share a weighted blanket if one person has sleep apnea?
It’s generally recommended that each person use their own weighted blanket sized for their body weight.
This is especially important when one partner has sleep apnea, as sharing could result in uneven weight distribution or inappropriate pressure.
How often should I reassess the safety of using my weighted blanket?
Review your weighted blanket use every few months or whenever there are changes in your sleep apnea symptoms, treatment plan, or overall health. Regular check-ins with your healthcare provider can help ensure continued safe use.
Final Thoughts
Living with sleep apnea doesn’t mean you have to miss out on the potential benefits of weighted blankets. It just means you need to be more careful.
With proper medical guidance, careful consideration of your specific situation, and the right approach to implementation, you can explore this sleep aid safely and effectively.
The key is taking things slowly, listening to your body, and maintaining open communication with your healthcare provider.
Whether you try a weighted blanket or opt for alternative approaches, remember that quality sleep is achievable with the right combination of treatments and tools.
CPAP Supply is Canada’s leading online provider, consistently ranking highest in customer satisfaction. If your sleep apnea treatment plan involves PAP therapy, our expert team can help you find the perfect CPAP accessories to complement your sleep strategy.
Get in touch today to ensure you have everything you need for better sleep.
References:
- Hush: 5 Benefits of a Weighted Blanket for Sleep Apnea
- CPAP.com: Weighted Blankets For Sleep Apnea? Here’s What You Should Know Before Sleeping With One
- NeuroLaunch: Weighted Blankets and Sleep Apnea: Exploring the Potential Benefits and Risks
- Hush: How Weighted Blankets Can Help Side Sleepers Get Better Rest
- Sleep Better Georgia: Can Weighted Blankets Help with Sleep Apnea?
- Sleep Foundation: Weighted Blanket Benefits
- Sleep Foundation: How Heavy Should a Weighted Blanket be?
- Better Sleep: 5 Ways a Weighted Blanket for Sleep Apnea Could Help You