Does your sleep position matter? To harness the full potential of your weighted blanket, you need the ideal weight for your sleeping style and body type. Unfortunately, not many people know that their sleeping position is a factor that should be taken into consideration as well. The ideal weight for your blanket can change depending upon your preferred sleep position
Here, we’ll take a look at some common sleeping positions and the ideal weight of a blanket for each position.
- What Is The Best Weighted Blanket For Sleep
- Back Sleepers
- Side Sleepers
- Stomach Sleepers
- Fetal Position
- What Can Help You Sleep Better
What To Look For In A Weighted Blanket
When choosing your weighted blanket, you need to consider the quality of the blanket – and how you sleep. You need a blanket that distributes the weight evenly and never sags to one side; you also want a weighted blanket with a soft, silky feel such as that with bamboo fabric, and you want the right weight for your best sleep position.
The best weight for your blanket depends upon the position you sleep in on a typical night. All the sleeping positions have their own benefits and drawbacks; however, almost everyone can benefit from the correctly chosen weighted blanket. You can check out the full range of the Aricove weighted blankets to find the most suitable weight and size for you or your loved one.
The general advice is that a blanket should be 10% of your body weight, and this is great for people who sleep on their backs, but if you sleep on your side or your stomach, you will do better by reducing the weight by 5-10 lbs. You will still get the benefit of the weighted blanket without too much pressure on the joints.
Sleeping On Your Back
There are benefits to sleeping on your back. When on your back, your body is in a neutral position. Your spine is straight and your head is supported, so your neck is not under any strain. If you suffer from back pain, then this is the best sleep posture for you. It is probably the best sleeping position for neck protection, preventing you from twisting it during the night. If you have any pain along the jaw, mouth, or face, then sleeping on your back will not put any extra strain there.
According to a study in the Aesthetic Surgery Journal, overnight pressure can increase your wrinkles – so sleeping on your back might also keep you looking younger for longer.
However, back sleeping does have one disadvantage for your sleeping partner. If you snore, then sleeping on your back makes it worse, because your tongue and soft palate relax and fall back, obstructing your airways. If you are a loud snorer, then you should be checked by your doctor for sleep apnea. If you are diagnosed with sleep apnea, sleeping on your back is not the correct way to sleep for you, and a weighted blanket is not recommended for anyone with this condition.
Sleeping On Your Side
According to WebMD, about 15% of Americans choose to sleep on their sides in the “log” position” – and for good reasons. Sleeping on your left side aids digestion and reduces acid reflux (although if you prefer to sleep on your back, then raising your head with an extra pillow or even propping up the head end of your bed works – provided you don't slide off the end).
Another advantage is that the blood flow to essential organs, like your heart, your kidneys, and your uterus is improved. You are less likely to snore when you sleep on your side, as your airway stays open. There is some evidence that the nocturnal detoxifying of your brain also works better when you sleep on your side. And - you only get wrinkles on half your face!
Pregnant women are usually recommended to sleep on their side. However, sleeping on your side is not so good if you have back problems, as it puts unwanted strain on your spine. And if you always sleep on the same side you might be putting pressure on your shoulder so switching sides from time to time is wise.
If you sleep on your side, the heavier blanket may put too much weight on your hips and other joints, so a weighted blanket for side sleepers should be slightly lighter. To avoid stressing the hips, a good rule of thumb for side sleepers is to choose a weighted blanket that is around 7 percent of your body weight. It is also important to select a large weighted blanket that contours to the body.
The Stomach Sleeping Position
It is difficult to find a comfortable position when sleeping on your stomach. Your spine sags in the middle, and your neck can be twisted, yet about 14% of Americans do find this to be the best position for sleep. Unfortunately, backache and nerve pain if any of your nerves are pinched by your spine may result. And, of course, you get those wrinkles all over your face!
However, you can position your pillow so that you can keep your head roughly straight and not twisted to the side. If you snore, sleeping on the stomach may also be a suitable position for you.
If you like front sleeping then make sure your pillow isn’t too high, as this puts extra strain on your neck. Some people find that sleeping without a pillow is best. The Mayo Clinic suggests that you sleep with a pillow under your pelvis to support your hips and keep your spine in better alignment.
A weighted blanket of 15lb or lighter is heavy enough for front sleepers – a gentle hug to help you sleep.
Sleeping In The Fetal Position
Some people choose the fetal position for sleep, as they find it to be especially comfortable. In fact, there is evidence that this may be the most popular sleep position, with some sources reporting that 40% of people prefer it. For stomach pain, sleeping in the fetal position could be the best way to sleep, and this is also a suitable sleep position for back pain for some people. If you prefer the fetal position, the lighter 15lb, 12lb or 10lb blanket could be an ideal choice – just the right amount of pressure.
Is It Your Sleeping Position That Matters Most?
We all differ in our best sleeping positions for insomnia, but most people can expect to sleep better with a weighted blanket. It is important to consider your sleeping position when choosing the most suitable weight for you. In general, the 20 lb weighted blanket may be just right when you sleep on your back, and the 15 lb weighted blanket, or any weight lighter, is generally best for side or stomach sleepers. This may vary slightly based upon your body weight, and fortunately, there are various weighted blankets in adult sizes to meet a variety of needs.
Whatever position you prefer to rest in, the Deep Touch Pressure Therapy produced by the weighted blanket will help to induce a feeling of safety and calm, as well as provide extreme comfort. Finally, the soft silky feel of the bamboo material is just so breathable and welcoming, making our weighted blanket of 48x72 inches ideal for any sleeping position.