Weighted Blankets: Reducing

Anxiety and Providing a Good

Night’s Sleep
Weighted Blankets: Reducing Anxiety and Providing a Good Night’s Sleep

Sensory processing disorders and autism

Many children with an autism spectrum disorder (ASD) struggle with
sensory issues including sensory processing disorder (SPD). Chantal Sicile-
Kira, “The Autism Advocate,” describes SPD as “a neurological disorder that
causes di culties with processing information from the ve senses:
vision, auditory, touch, olfaction, and taste, as well as from the sense of
movement (vestibular system), and/or the positional sense
(proprioception). For those with SPD, sensory information is sensed, but
perceived abnormally. Unlike blindness or deafness, sensory information is
received by people with SPD; the di erence is that information is
processed by the brain in an unusual way that causes distress, discomfort,
and confusion.” (Sicile-Kira, 2010)

While the Diagnostic and Statistical Manual of Mental Disorders (DSM-5)

does not list sensory processing disorder or issues in their diagnostic
criteria for autism, psychologists note that it is rare that a child with
autism does not experience sensory processing issues to some extent.
According to a study published in Pediatric Research , “over 96% of
children with ASD report hyper and hypo-sensitivities in multiple
domains…and these behavioral di erences can endure through
adulthood.” (Marco, Hinkley, Hill, & Nagarajan, 2011) Like autism, sensory
processing disorder is experienced on a spectrum and will a ect each
person uniquely.

Weighted Blankets: Reducing Anxiety and Providing a Good Night’s Sleep

Weighted Blankets: Reducing Anxiety and Providing a Good Night’s Sleep

How anxiety and sleep dysregulation a ects

children with autism

Weighted Blankets: Reducing Anxiety and Providing a Good Night’s Sleep

Weighted Blankets: Reducing Anxiety and Providing a Good Night’s Sleep

According to Indiana University Resource Center for Autism (IRCA), 40% of

children with autism have one or more comorbid diagnosed anxiety
disorder. (Merrill) IRCA reports that the prevalence of speci c anxiety
disorders is:

Specific Phobia: 30%

“People with speci c phobias, or strong irrational fear reactions, work
hard to avoid common places, situations, or objects even though they
know there’s no threat or danger. The fear may not make any sense,
but they feel powerless to stop it.” (ADAA)

Obsessive-Compulsive Disorder: 17%

“A common, chronic and long-lasting disorder in which a person has
uncontrollable, reoccurring thoughts (obsessions) and behaviors
(compulsions) that he or she feels the urge to repeat over and over”
(National Institute for Mental Health, 2016)

Social Anxiety Disorder/Agoraphobia: 17%

“Social phobia (also called social anxiety) is a type of anxiety
problem. Extreme feelings of shyness and self-consciousness
build into a powerful fear. As a result, a person feels
uncomfortable participating in everyday social situations.”
(Lyness, 2013)
“Agoraphobia is an intense fear and anxiety of being in places
where it is hard to escape, or where help might not be available.
Agoraphobia usually involves fear of crowds, bridges, or of being
outside alone.” (U.S. National Library of Medicine, 2017)

Generalized Anxiety Disorder: 15%

“Generalized Anxiety Disorder (GAD) is characterized by persistent and
excessive worry about a number of different things.” (ADAA)

Separation Anxiety Disorder: 9 %

Weighted Blankets: Reducing Anxiety and Providing a Good Night’s Sleep

Weighted Blankets: Reducing Anxiety and Providing a Good Night’s Sleep

“The essential feature of separation anxiety disorder is excessive

anxiety concerning separation by a child from the home or from those
(in adolescents and adults) to whom the person is attached. This
anxiety is beyond that which is expected for the individual’s
developmental level. The fear, anxiety, or avoidance is persistent,
lasting at least 4 weeks in children and adolescents and typically 6
months or more in adults.” (Bressert, 2017)

Panic Disorder: 2%
“Panic disorder is diagnosed in people who experience spontaneous
seemingly out-of-the-blue panic attacks and are preoccupied with the
fear of a recurring attack.” (ADAA)

Anxiety disorders can lead to the further issues of sleep deprivation and
dysregulation and create a cycle of imbalance in children and adults.
According to the National Sleep Foundation, “At some point, it’s hard to
tell whether you’re having trouble sleeping because you’re anxious, or
you’re anxious because you can’t sleep. The answer may be both. It’s a two-
way street: Stress and anxiety can cause sleeping problems, or worsen
existing ones. But lack of sleep can also cause an anxiety disorder.”

Kim West, LCSW-C, identi es the following 11 consequences of sleep

deprivation specific to children:

Weighted Blankets: Reducing Anxiety and Providing a Good Night’s Sleep

Weighted Blankets: Reducing Anxiety and Providing a Good Night’s Sleep

Overly emotional (explosive temper tantrums, easily hurt feelings, no

patience)
Difficult to wake in the morning
Difficulty concentrating or focusing during play
Taking long, or excessive naps
Hyperactivity
Defiant or contrary behavior
Difficulty falling asleep (overtired)
Falling asleep as soon as they hit the pillow (sleep should take about
20 minutes for a healthy sleeper)
Increased appetite
Accident prone, or clumsy
Excessive talking (more questions than normal or frenzied
conversation) (West, 2016)
When children with autism are stuck in the cycle of anxiety causing sleep
dysregulation and, in turn, sleep deprivation causing anxiety, parents are
often left wondering what they can do to break this cycle. Holistic options
are often more favorable over medication for many families as a rst
option. Weighted blankets have become an increasingly popular option for
both children and adults on the autism spectrum and those who are
neurotypical to aid in anxiety reduction and help achieve a better night’s
sleep.

Weighted blankets as a tool for better sleep and

anxiety reduction
Weighted blankets come in various sizes and weights and provide deep-
touch therapy or deep-pressure stimulation. Clinical studies suggest this
sensation, similar to being held or hugged, releases serotonin which helps
to regulate sleep and m ood. Springbrook Behavioral Health likens this
deep-touch therapy to other vestibular activities such as yoga, heavy work
such as hopscotch or raking leaves, and swimming.

Weighted Blankets: Reducing Anxiety and Providing a Good Night’s Sleep

Weighted Blankets: Reducing Anxiety and Providing a Good Night’s Sleep

Applied Behavioral Analysis EDU describes the biological processes that

take place when a weighted blanket is used:

“When you apply deep pressure to the body, the body switches from
running its sympathetic nervous system to its parasympathetic nervous
system . This is the so-called switch from “ ght or ight” to “rest and
digest”…Unfortunately, kids with autism spectrum and sensory processing
disorders spend a lot of time stuck in the sympathetic nervous system.
Even when they do calm down, it takes very little to retrigger this system…
As deep pressure is applied to the body, the parasympathetic nervous
system comes online, calming your child and bringing a sense of well-
being.” (ABA EDU)

Weighted blankets can be particularly e ective for children during times

of heightened anxiety, while trying to sleep, or when sensory processing
issues become overwhelming. Some children also enjoy using their blanket
as a source of comfort while watching TV or lounging. They are especially
effective when creating a sensory space for your child with autism.

Applied Behavioral Analysis EDU describes these positive e ects of deep-

pressure stimulation:

General sense of calm that can last up to a few hours after therapy
Decreased overall anxiety when practiced regularly
Increased happiness
Improved social interactions
Increased communicativeness
Better sleep
Improved focus
Lowered incidence of seizures
Lowered hypersensitivity to touch
Improved ability to tolerate the school environment
Decrease in self-injury

Weighted Blankets: Reducing Anxiety and Providing a Good Night’s Sleep

Weighted Blankets: Reducing Anxiety and Providing a Good Night’s Sleep

Best weighted blankets for adults and adolescents

Children are not the only people who bene t from the calming e ects of
weighted blankets and deep-pressure stimulation. Biologically, the adult
and adolescent body will have the same release of endorphins children
feel. As autism, anxiety, and sensory processing disorders need to be
managed throughout an individual’s lifetime, many adults and adolescents
nd comfort in having a variety of tools available to them. Most of the
same retailers who sell weighted blankets for children have an adult line
with di erent fabrics, weights, and patterns. All of the retailers linked
below also sell blankets appropriate for adults and adolescents.

Selecting a weighted blanket for your child

In selecting the best weighted blanket for your child, parents must take
into consideration the child’s weight, height, and even their bed size and
color preferences. Mosaic Weighted Blankets, a trusted weighted blanket
supplier, suggests the blanket should weigh 10% of the child’s body
weight plus one or two pounds. Their website features a chart that can
help you determine the best weight blanket for your child. Is especially
important for young children not to have a blanket that is too heavy. If you
are still unsure of the best blanket weight for your child, a therapist or
doctor should be able to advise you on what will work best for your child.
An increasing number of therapists keep weighted blankets in their o ces
that a child can try before your purchase.

Weighted Blankets: Reducing Anxiety and Providing a Good Night’s Sleep

Weighted Blankets: Reducing Anxiety and Providing a Good Night’s Sleep

Weighted blankets come in a variety of materials including cotton,

antimicrobial fabrics, minky, chenille, eece, cooling fabrics, or
waterproof fabrics. Depending on your child’s sensory preferences,
blankets can often be made out of custom fabrics as with The Magic
Blanket. The lling of weighted blankets is as diverse as the fabrics with
which they can be made. The most common llings are polypropylene
pellets or glass beads.

Where to buy a weighted blanket

As weighted blankets increase in popularity, more retailers are cropping
up. While it is important to be sure your child’s weighted blanket is well
constructed and uses appropriate llers, consumers have an increasing
number of retailers to choose from when purchasing.

As mentioned above, Mosaic Weighted Blankets is a popular option. They

have a large variety of blankets and wraps to choose from allowing
consumers to customize their blanket’s material, size, and weight more
than many other retailers. They also o er a DIY kit for families feeling
adventurous. Their children’s blankets tend to hover around the $100 price
point.

The Magic Blanket, another popular retailer, has a large variety of fabric
options and allows the customer to email them with custom orders. Their
website houses an extensive review section and answers frequently asked
questions. They o er military and law enforcement discounts and their
blankets tend to range from $70 to $120 depending on the fabric.

Weighted Comforts, run by a mother and son team, make weighted

blankets in partnership with Sew for Hope. Their blankets come in neutral
tones and quilted or Coolmax fabrics. Their blankets are most appropriate
for older children, adolescents, and adults as their blankets tend to be
heavier. Their prices range from $195 to $299 depending on the fabric.

Weighted Blankets: Reducing Anxiety and Providing a Good Night’s Sleep

Weighted Blankets: Reducing Anxiety and Providing a Good Night’s Sleep

CapeAble Sensory Products is an award-winning company started by two

mothers, Marna Pacheco and Susan Hickok, who were inspired to create
their own products to provide comfort and focus for their daughters with
special needs. Today, CapeAble Sensory Products o ers weighted blankets,
weighted wearables, and sensory enrichment tools at a variety of price
points that deliver deep pressure touch stimulation, enabling the central
nervous system to communicate most effectively with the brain.

If you prefer to purchase through Amazon, be sure the retailer you chose
uses a certi ed and safe lling as well as taking care to select the
appropriate weight for your child. Popular and well-reviewed brands
available on Amazon include Platinum Health and YnM.

As always, if you have questions about the most appropriate blanket for
your child, seek the advice of an occupational therapist, pediatrician, or
psychologist.

Resources:

Sicile-Kira, C. (2010, March 02). What is Sensory Processing Disorder and

How Is It Related to Autism? Retrieved 2018, from
https://www.psychologytoday.com/blog/the-autism-
advocate/201003/what-is-sensory-processing-disorder-and-how-is-it-
related-autism

Marco, E. J., Hinkley, L. B. N., Hill, S. S., & Nagarajan, S. S. (2011). Sensory
Processing in Autism: A Review of Neurophysiologic Findings. Pediatric
Research , 69(5 Pt 2), 48R–54R.
http://doi.org/10.1203/PDR.0b013e3182130c54

Merrill, A. (n.d.). Indiana University Bloomington. Retrieved 2018, from

https://www.iidc.indiana.edu/pages/anxiety-and-autism-spectrum-
disorders

Weighted Blankets: Reducing Anxiety and Providing a Good Night’s Sleep

Weighted Blankets: Reducing Anxiety and Providing a Good Night’s Sleep

How Does Anxiety A ect Sleep? (n.d.). Retrieved January, 2018, from
https://sleepfoundation.org/sleep-disorders-problems-list/how-does-
anxiety-affect-sleep

West, K. (2016, November 11). 11 Negative E ects of Childhood Sleep

Deprivation. Retrieved January, 2018, from https://sleeplady.com/toddler-
sleep-problems/11-negative-effects-of-childhood-sleep-deprivation/

Sensory Processing activities for children with Autism. (2017, February 07).
Retrieved January, 2018, from
https://springbrookautismbehavioral.com/portfolio-item/using-deep-
pressure-stimulation-to-improve-sensory-processing/

1. (2016, January). Obsessive-Compulsive Disorder. Retrieved January,

2018, from https://www.nimh.nih.gov/health/topics/obsessive-
compulsive-disorder-ocd/index.shtml
Lyness, D. (Ed.). (2013, May). Social Phobia. Retrieved January, 2018, from
https://kidshealth.org/en/teens/social-phobia.html

923. (2017, December 21). Agoraphobia. Retrieved January 26, 2018, from
https://medlineplus.gov/ency/article/000923.htm
924. (n.d.). Speci c Phobias. Retrieved January, 2018, from
https://adaa.org/understanding-anxiety/specific-phobias#
Bressert, S., Ph.D. (2017, August 24). Separation Anxiety Disorder
Symptoms. Retrieved January, 2018, from
https://psychcentral.com/disorders/separation-anxiety-disorder-
symptoms/

1. (n.d.). What is Deep Pressure Stimulation? Retrieved January 26, 2018,

f r o m https://www.appliedbehavioranalysisedu.org/what-is-deep-
pressure-stimulation/

Weighted Blankets: Reducing Anxiety and Providing a Good Night’s Sleep

Weighted Blankets: Reducing Anxiety and Providing a Good Night’s Sleep

Katherine G. Hobbs is a freelance journalist and university student

studying English, with an emphasis on journalism, and psychology. She is
interested in the impact of having a special needs child on the family
dynamic. Katherine is dedicated to bringing awareness of resources to
families and providing help to those who love their autistic children. You
can find her online at katherineghobbs.com.

Weighted Blankets: Reducing Anxiety and Providing a Good Night’s Sleep