Pregnancy is often a rollercoaster of emotions and physical changes. As every mom-to-be knows, finding the balance between comfort and safety is a top priority. This is especially true as the aches and pains of pregnancy begin to wear on you and affect your sleep. It can be hard to get both enough sleep in general and to get good quality sleep. Weighted blankets have surged in popularity, thanks to their potential to alleviate stress and improve sleep. However, this brings up the question: can you use a weighted blanket when pregnant?
Pregnancy is a delicate time, and it is important to consider the safety of any new products or practices in order to protect both you and your baby. When it comes to using a weighted blanket during pregnancy, there are a few things to keep in mind. Let us take a closer look at the potential benefits and risks.
This article is for informational purposes only and does not give medical advice. Always check with your healthcare provider with any questions or concerns you have.
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Understanding Weighted Blankets
Weighted blankets are exactly what their name suggests. They are blankets filled with small, evenly distributed weights that make them much heavier than your regular blankets and traditional bedding. The added weight is usually made from plastic pellets, steel beads, or glass beads. These blankets are designed to provide a sensation similar to deep pressure therapy. This is believed to release serotonin and oxytocin in the brain, which promotes feelings of calm and relaxation.
Some studies have shown that weighted blankets can help improve sleep quality, reduce anxiety and stress levels, and have an overall calming effect. They have also been used as a form of therapy for individuals with sensory processing disorders, autism, and ADHD. With these potential benefits, it is no wonder that many pregnant women are interested in trying out the gentle pressure of a weighted blanket.
A cooling weighted blanket can provide extra comfort to pregnant women who may experience hot flashes or night sweats. Being overheated at night is a common problem for many during pregnancy. The additional weight can also help alleviate aches and pains in the body, such as back pain. Back pain is commonly experienced during pregnancy due to the added strain on the spine.
Remember, a good night’s sleep is important because it helps your body repair itself and supports the growth of your baby. Sleep can be affected by the hormonal changes and physical changes your body is going through. Too many sleepless nights can take a toll on both your mental and emotional health. This is why it is important to find ways to improve your sleep quality whenever possible.
How Weighted Blankets Work
Deep touch pressure stimulation, the science behind weighted blankets, involves applying pressure to the body to provoke the parasympathetic nervous system. This helps promote relaxation and the release of serotonin. The feeling is similiar to the sensation of a hug or cuddle.
This stimulation can also help increase production of oxytocin, a hormone that plays a role in inducing labor. However, this does not necessarily mean that using a weighted blanket during pregnancy will induce labor.
Dopamine, or the feel-good hormone, is another neurotransmitter that can be affected by the use of weighted blankets. It helps to regulate mood and behavior, as well as plays a role in the body’s stress response. By increasing dopamine levels, weighted blankets may also help reduce anxiety during pregnancy.
The blankets come in different weight amounts, with most ranging from 5 to 30 pounds. The general rule is that the blanket should be around 10% of your total body weight. It is always best to consult with a healthcare professional before using one. Additionally, pregnant women should avoid using weighted blankets that are too heavy. This can put unnecessary strain on the body.
Sleep disorders, such as sleep apnea, are common during pregnancy. Weighted blankets may not be suitable for these conditions. It is important to speak with your doctor before using a weighted blanket, especially if you have a medical condition or complication during pregnancy.
Benefits of Using Weighted Blankets While Pregnant
The good news is there are many benefits to a pregnant woman using a weighted blanket during pregnancy. Some of these benefits include:
- Improved Sleep: Many pregnant women struggle with sleep problems and getting enough restful sleep due to discomfort and anxiety. The deep pressure stimulation provided by a weighted blanket can help promote relaxation and help you get good quality sleep. Lack of sleep can lead to increased stress and anxiety. This can potentially be harmful to both you and your unborn baby.
- Reduced Anxiety and Stress: Pregnancy can bring on feelings of anxiety and stress, especially as the due date approaches. The use of a weighted blanket has been shown to help reduce anxiety levels and promote feelings of calm. The stress hormone cortisol can also be reduced with deep touch pressure stimulation.
- Less Aches and Pains: As the body changes during pregnancy, it can lead to increased aches and pains. The added extra weight from a weighted blanket can help alleviate these discomforts by providing gentle pressure on the body.
- Restless Legs Syndrome: Many expectant mothers experience restless leg syndrome, which can disrupt sleep. This is where you feel the need to constantly move your legs due to discomfort. The extra added weight from a heavier blanket is a great way to help calm these sensations and provide relief.
- Sense of Security: Pregnancy can bring on feelings of vulnerability and fear. The added weight and pressure from a weighted blanket may provide a sense of security and comfort for your entire body from the early weeks until the end of the third trimester.
- Blood Circulation: Some studies have shown that weighted blankets can help improve blood circulation, which is important for a healthy pregnancy. Blood flow is crucial for the development of the baby. It can also help reduce swelling in the legs, a common issue during pregnancy.
Risks of Using Weighted Blankets While Pregnant
While there are many benefits to using a weighted blanket during pregnancy, there are also some potential risks that should be considered:
- Risk of Overheating: Pregnant women are more susceptible to overheating. Added weight from a weighted blanket may potentially increase this risk. It is important to use a blanket with breathable fabric and keep the room at a comfortable temperature. If you have a temperature regulation problem, it may be best to avoid using a weighted blanket. Night sweats are common during pregnancy, so it is important to stay cool and comfortable while sleeping.
- Added Weight of the Blanket: As mentioned earlier, it is important to use a weighted blanket that is no more than 10% of your pre-pregnancy weight. Using one that is too heavy can put strain on the body and potentially cause harm. As your belly grows and your body changes, you may find it difficult to move or reposition yourself under a heavy blanket. This could lead to discomfort and even cause difficulty in breathing.
- Lack of Research: While there have been studies on the benefits of weighted blankets for various conditions, there is limited research on their safety during pregnancy. It is always best to consult with a healthcare professional before trying out new products or practices during pregnancy.
- Risk of Entanglement: Weighted blankets can be quite heavy, and there is a risk of entanglement if not used properly. As you move around during sleep, the heavy blanket could become wrapped around your body parts or limbs, potentially causing injury. It is important to ensure that the blanket is secured tightly to avoid any accidents.
It is important to note that there are certain health conditions and risk factors where weighted blankets should be avoided completely. These include high blood pressure, heart or lung problems, and any complications with the pregnancy. It is always best to consult with your health care provider before using a weighted blanket if you have any concerns or pre-existing conditions.
Alternatives to Weighted Blankets During Pregnancy
If you are pregnant and looking for ways to improve your sleep quality, there are some alternatives to weighted blankets that may be safer and more comfortable for you. Remember to always sleep on your left side, as it provides optimal blood flow to the baby and reduces pressure on your internal organs.
Some other alternatives include:
- Body pillows: These long, supportive pillows can be placed between your knees or under your belly for added comfort and support while sleeping. Using a full body pillow can aid you in getting into a more comfortable sleeping position.
- Pregnancy wedge pillow: This small, triangular-shaped pillow can provide targeted support to your hips or back. Extra pressure on these areas is common during pregnancy and can cause discomfort, making it difficult to get comfortable.
- Cooling blankets: These blankets are designed to regulate body temperature and prevent overheating during sleep. They can have a positive effect on sleep quality and are often made with breathable materials for added comfort.
- Meditation and relaxation techniques: These can help reduce anxiety and promote better sleep without the use of any products. Mood swings, anxiety and stress are common during pregnancy, so learning some relaxation techniques can be beneficial for both you and your baby.
Overall, the method you choose to use is a personal choice based on your individual needs. You may have to try several different things to see what works best for you. It is always important to listen to your body during pregnancy and make decisions that prioritize both your safety and your comfort. If you do choose to use a weighted blanket during pregnancy, be sure to follow all safety recommendations and consult with your doctor beforehand.
What Else to Know About Weighted Blankets During Pregnancy
Using a weighted blanket during pregnancy is not a ‘one-size-fits-all’ solution. There are various aspects to consider to ensure that the experience is not just comfortable but safe for you and your growing baby. A few other things you should consider include:
- Size of the blanket: The size of your weighted blanket is important. It should be large enough to provide coverage and weight on your body but not so large that it becomes a safety hazard.
- Quality of materials: It is important to choose a weighted blanket made with high-quality, breathable materials. This will help prevent overheating and promote comfort during use. Moisture-wicking fabrics are a great option because they help regulate body temperature and prevent night sweats.
- Maintenance: Weighted blankets require special care, and pregnant women may not have the energy or ability to follow recommended maintenance instructions. It is important to consider this when deciding whether or not to use a weighted blanket.
- Weight: As mentioned earlier, it is important to choose a weighted blanket that is no more than 10% of your body weight. This will help prevent added strain on the body and promote safety during sleep. A 20-pound blanket may sound comforting, but it could be too heavy for a pregnant woman to handle.
It is always best to consult with a healthcare professional before using any new products or practices during pregnancy. While weighted blankets can provide relief and improve sleep quality, they may not be suitable for everyone. It is important to consider all aspects and prioritize your safety while making decisions regarding your health during pregnancy.
In conclusion, while there are potential benefits of a weighted blanket during pregnancy, it is important to weigh the risks and make an informed decision. It is always recommended to explore all options and prioritize your safety before incorporating any new products or practices into your routine during pregnancy. Your health and well-being should always be the top priority, and with proper research, you can make informed decisions that work best for you and your baby.
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