Pregnancy brings about a myriad of physical and emotional changes, making restful sleep increasingly elusive for many expectant mothers. Amidst the search for comfort and tranquility, weighted blankets have emerged as a popular tool for their reputed benefits in improving sleep and reducing anxiety.
However, the safety of using weighted blankets during pregnancy remains a topic of concern. This article explores whether pregnant women can safely incorporate weighted blankets into their sleep routine, backed by expert insights and practical guidelines.
Can I Use a Weighted Blanket While Pregnant?
Weighted blankets are designed to offer a sense of security and comfort through deep pressure stimulation, which mimics the feeling of being held or hugged. This sensation can be particularly soothing during pregnancy, a time often marred by discomfort and restlessness.
However, the choice to use a weighted blanket while pregnant should be approached with careful consideration of the blanket’s weight and the distribution of this weight across the body.
Key considerations include:
- Appropriate Weight: Typically, a weighted blanket should be around 10% of your body weight. During pregnancy, opting for a lighter blanket, around 5-7% of your body weight, can help ensure that the blanket provides comfort without exerting excessive pressure on the body.
- Focus on Non-Abdominal Use: To avoid any potential risk, the weighted blanket should not be placed directly over the abdomen. Instead, pregnant women may use the blanket over their legs or shoulders.
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Is a Weighted Blanket Safe for Pregnancy?
Weighted blankets, popular for their therapeutic qualities, particularly in inducing relaxation and improving sleep quality, can also be beneficial during pregnancy.
However, safety is paramount when considering their use by expectant mothers. Here’s a detailed examination of their safety during pregnancy:
Safety Considerations
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Pressure Distribution: One of the primary concerns is ensuring that the weighted blanket does not apply too much pressure on the abdomen. The weight should be sufficient to provide comfort without being overwhelming, particularly around the midsection. A lighter blanket, typically around 5% to 7% of the body weight, can be effective without posing risks.
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Type of Fill: The type of fill in the blanket is also important. Glass beads are commonly used because they are dense and distribute weight evenly. However, ensure that the blanket’s stitching is secure to prevent any leakage of beads, which could create uneven weight distribution.
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Fabric Choice: The fabric should be breathable to prevent overheating, a common issue during pregnancy. Natural fibers like cotton or bamboo are preferable because they promote air circulation while providing comfort.
Consultation with Healthcare Providers
Before using a weighted blanket, it’s crucial for pregnant women to consult their healthcare providers. This consultation is important to confirm that there are no health conditions or pregnancy complications that might contraindicate their use, such as heightened blood pressure or a history of preterm labor.
Guidelines for Safe Use
- Avoiding Direct Abdominal Pressure: It is advisable to use the blanket in a way that it rests primarily on the legs and feet, or perhaps the shoulders, but never directly on the abdomen.
- Monitoring Time of Use: Limiting the time of use can also help manage the blanket’s impact. Using it for short durations, particularly when settling down for sleep or when relaxing, is recommended rather than using it throughout the night.
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Can You Sleep with a Weighted Blanket While Pregnant?
Sleeping with a weighted blanket while pregnant is a matter of personal comfort and safety adherence. Here’s how expectant mothers can safely incorporate weighted blankets into their sleep routine:
Ideal Usage Practices
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Positioning the Blanket: The blanket should be positioned to avoid placing weight on the stomach. Draping the blanket over the legs or around the upper body can provide the benefits of deep pressure stimulation without the risks associated with abdominal pressure.
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Choosing the Right Time: Using the blanket during the initial phase of sleep might help in faster sleep onset. It can be removed once asleep or used only during periods of wakefulness in the night to help return to sleep.
Personal Adjustment and Monitoring
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Listen to Your Body: It’s crucial for pregnant women to be attentive to their body’s responses. Any discomfort, increased body temperature, or restricted movement should be addressed by adjusting or removing the blanket.
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Frequent Adjustments: As pregnancy progresses, the comfort and utility of the weighted blanket may change. Adjustments may be necessary to accommodate changes in sleep patterns and physical sensitivity.
Additional Safety Tips
- Regular Check-ups: Discuss ongoing use of a weighted blanket during regular prenatal check-ups to ensure it continues to be safe as pregnancy progresses.
- Temperature Regulation: Since overheating is a risk during pregnancy, ensure the room temperature is cool and that the blanket does not contribute to excessive warmth.
During my pregnancy, finding a comfortable sleeping position was a nightly challenge. On a friend’s recommendation, I tried a lightweight weighted blanket, carefully placed over my legs.
The blanket’s gentle pressure helped soothe my restless legs, allowing me to fall asleep much faster than usual. While I was cautious about its use, ensuring it never pressed on my abdomen, the blanket became a valued part of my nighttime routine.
Additional Tips for Using Weighted Blankets in Pregnancy
- Trial and Adapt: Start with shorter sessions to see how your body reacts and adjust usage as needed.
- Avoid Full Coverage: Keep the blanket away from your abdomen to prevent any potential issues.
Conclusion
Weighted blankets can be a valuable tool for managing sleep disturbances during pregnancy, provided they are used with care. By adhering to guidelines on weight, material, and positioning, pregnant women can safely enjoy the calming benefits of weighted blankets.
Remember, consulting with a healthcare provider is essential to tailor any sleep aid to your specific needs during pregnancy.
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