Weighted Blankets Could Replace Your Daily Melatonin, a New Study Suggests

This is a summary of an article from Eating Well.

The Yolk

• A weighted blanket plus certain bedtime snacks may help with sleep
• Almost half of all people have trouble sleeping
• Melatonin is a hormone activated by darkness and helps the sleep cycle
  • Natural melatonin is best, supplementing hormones doesn’t have a lot of evidence long term
• A recent small study examined saliva for melatonin levels while using a weighted blanket
  • Melatonin levels increased 30%
  • The pressure of the weighted blanket may calm the nervous system (AKA deep pressure stimulation)
• Good foods for melatonin production include pistachios, walnuts, milk, tart cherries, mushrooms, eggs

Perspective

• Melatonin is generally used for sleep disorders, jet lag, insomnia
  • Try other methods of restful sleep first, if the above disorders don’t apply to you
  • Use melatonin under the direction of a doctor
• A weighted blanket may help if you’re struggling with sleep
  • A weighted blanket may cause less wake ups and calm the nervous system
• Pistachios, walnuts, milk, tart cherries, mushrooms, eggs are all healthy choices and don’t hurt to consume

Resources & Research

• Salivary melatonin 32% higher with weight blanket use for 1 hour
• Weighted blankets help with insomnia and daytime energy
• What to know about taking melatonin

Recommendations

• The weighted blanket I use and one for the kids
• Choose 10% of your body weight