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HEALTHY LIVING


night. Pressure tends to be soothing to individuals with autism, which may be why weighted blankets help individuals with autism to sleep better, but there is less evidence behind how it works in anxiety, insomnia, ADHD, and other conditions.”


ANXIETY AND SLEEP A small study in the Clinical Journal of Oncology Nursing found that anxiety was decreased for cancer patients using a weighted blanket during chemotherapy. A review on weighted blankets


in the American Journal of Occupational Therapy looked at eight studies using weighted blankets to reduce anxiety and concluded that these studies offered some support for the use of these blankets. Nighttime anxiety, sometimes


called the “wired and tired” effect, is the enemy of sleep. “Individuals with anxiety are


at much higher risk for insomnia compared with individuals without anxiety,” Thomas says. Racing thoughts, worrying, and physical symptoms of anxiety can make falling asleep difficult.


IF YOU WANT TO TRY ONE Never use a weighted blanket on a baby. Check with your pediatrician before using one on a child. These blankets are probably safe


for most adults, but there are a few exceptions. The main contraindication


in adults would be any medical condition that makes breathing difficult. For example, individuals with sleep apnea, chronic obstructive pulmonary disease, or potentially even severe asthma should not use a weighted blanket. They could produce claustrophobia. These blankets can range from


four to 30 pounds. The less you weigh, the fewer pounds you need. “Some recommendations suggest


that a weighted blanket should be 10% of your body weight, which for


84 NEWSMAX MAXLIFE | MARCH 2024


COCOONED The best way to keep a baby snug and secure is to swaddle him with a lightweight, breathable, and soft fabric.


Keep Them Away From Kids


W


eighted blankets were in the news recently when


the U.S. Consumer Product Safety Commission and Target stores recalled Pillowfort children’s weighted blankets after two children became trapped in them and died. The American Academy of Pediatrics


has issued new guidelines against any weighted blanket or weighted swaddling blankets for babies.


many people would be between 15-25 pounds, plus or minus five pounds,” Thomas says. In the Journal of Clinical Sleep


Medicine study, 12 pounds was the most effective weight.


OTHER TREATMENTS Insomnia has been linked to an increased risk for heart disease, Type 2 diabetes, depression, obesity, and dementia, so if you are struggling to fall or stay asleep, talk to your doctor, and ask if you should see a sleep medicine specialist. “CBT-I is the treatment with


the best evidence base and is recommended by the American College of Physicians as the first-line treatment for insomnia, even before the use of sleep medication. “Therefore, I feel strongly that individuals with insomnia should receive CBT-I, and that it may also help with anxiety. A weighted


blanket might be a helpful adjunctive treatment approach for some people,” Thomas advises. Don’t ignore the importance of


sleep hygiene, which is all the things you can do to promote healthy sleep on your own. Sleep hygiene includes: Get seven to eight hours of sleep, and keep a tight sleep schedule. Go to sleep and get up at the same time, even on weekends and holidays. Spend time outdoors in daylight and get some exercise. Avoid exercise and bright light in the evening before bed. This will help set your biological clock. Avoid alcohol, food, and caffeine in the evening. Don’t use your bedroom for TV or computer use, and keep it dark, comfortable, and quiet. Finally, it is important to know


that there are lots of medical conditions that can cause insomnia, including obstructive sleep apnea, restless legs syndrome, circadian rhythm and sleep-wake disorders, and narcolepsy. A sleep medicine specialist can


diagnose the cause of insomnia and recommend the best treatment for you. You can ask your primary care physician to recommend a sleep specialist or sleep clinic. To find a sleep specialist in


your area, go to the website of the American Academy of Sleep Medicine at sleepeducation.org.


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