Weighted blankets have become a popular remedy to help manage anxiety and promote restful sleep. However, can they help patients with obstructive sleep apnea (OSA)? Although it isn’t a substitute for sleep apnea therapy, a weighted blanket can promote better sleep by applying gentle pressure that will feel like a hug around your whole body. While they are effective, there are some things you need to know about using a weighted blanket if you have OSA.
How Does a Weighted Blanket Work?
Weighted blankets are common sleep aids for people with anxiety, autism, ADHD, and processing disorders. However, researchers have found they may also help sleep apnea sufferers. Touch and gentle pressure offer psychological and physical benefits.
Evenly distributed weight creates deep pressure stimulation, which is similar to a massage. It decreases your body’s sympathetic nervous system, which calms the fight-or-flight response. With anxiety linked to sleep apnea, a weighted blanket can help calm and relax you to prevent you from tossing and turning at night. However, they aren’t recommended for people with untreated moderate-to-severe sleep apnea.
Sleep Apnea and Weighted Blankets
Obstructive sleep apnea causes frequent breathing disruptions from a blockage in the upper airway created by the soft tissues or tongue collapsing as muscles relax. Although the pressure applied by a weighted blanket is minimal, it can make breathing more difficult.
If your sleep apnea is managed by a CPAP or an oral appliance, a weighted blanket can be beneficial. They offer a natural way to improve your sleep quality and reduce stress levels. When combined with your sleep apnea treatment, you can benefit from improved sleep quality, which offers several advantages, including:
- Produces Oxytocin: When you receive a hug, your body releases oxytocin, which is produced by your nervous system to promote relaxation. The weight of the blanket calms your nervous system and produces oxytocin.
- Improves Insomnia: 40% to 60% of sleep apnea sufferers have insomnia symptoms, which is linked to low melatonin production. Weighted blankets promote melatonin production to combat sleepless nights.
- Lowers Stress: Weighted blankets are also known to lower cortisol production, which is a hormone triggered by stress. This will help reduce anxiety and promote overall calmness.
Invest in a Better Night’s Sleep
It’s best to speak with your sleep specialist before using a weighted blanket. It’s important your sleep apnea is well-managed by either a CPAP or an oral appliance. Your sleep dentist will create a safe, personalized treatment plan to help you get the quality rest you need.
About Dr. Dean Hutto
Dr. Hutto earned his dental degree from the University of Texas Dental School in Houston and has continued his education to specialize in dental sleep medicine. He is a member of several professional organizations, including the American Academy of Dental Sleep Medicine. Request an appointment through his website or call his office at (281) 688-2104.