What Blanket is Best for me?

In the quest for a restful night's sleep, one often-overlooked factor is the humble blanket. Blanket weight, materials and overall warmth profile paired with room temperature really impacts sleep quality. Read on to explore the science behind the blanket-room temperature relationship and figure out what’s right for you.

Room Temperature 

In early November, I swapped our summer comforter for a thick-down comforter as outside temperatures hovered between 30-45 degrees Fahrenheit. This seemed like a good move given the outside temperatures, but inside our bedroom, thanks to the heater, the drop from fall to winter temp only changed by a few degrees. This left me waking up in the middle of the night sweating. Lesson learned: your inside room temperature matters more than outside temps when picking your blanket! 

According to studies conducted by the National Sleep Foundation, the recommended bedroom temperature for optimal sleep falls between 60 and 68 degrees Fahrenheit (15.5 to 19.5 degrees Celsius). Here’s a breakdown of the number of blankets you might need at different room temperatures:

Materials 

The fiber content of sheets and blankets impacts your sleep temperature as well. Heat-trapping synthetic fabrics will make you sleep “hotter,” while natural fibers like cotton or eucalyptus generally allow more airflow, which supports temperature regulation. 

If you are using a comforter, filling is another consideration. Down comforters are filled with the soft features found under a bird’s outer feathers. It is fluffy and insulating and light. However, some people are allergic to down and/or prefer to steer clear of animal-based products. 

Down alternative filler is frequently made with cotton or polyester fibers. It is usually less insulating than down, which is well suited for year-round use. Down alternative bedding is often less expensive than down filled comforters. Down alternative bedding is also hypoallergenic and can be washed more easily than down.

Blanket Weight

Independent of room temp and blanket warmth, blanket weight can play a crucial role in sleep quality. Deep pressure touch, or DPT, is a therapeutic technique that uses firm, hands-on pressure to reduce chronic stress and high levels of anxiety. Weighted blankets, designed to apply gentle, even pressure across the body, mimic this DPT technique. Scientific studies have shown that weighted blankets can help improve sleep quality and reduce symptoms of anxiety and insomnia.

Promotes Relaxation: The added weight of a blanket stimulates the production of serotonin, the neurotransmitter responsible for feelings of well-being and relaxation. This can lead to a more tranquil and restful sleep experience.

Reduces Movement: Heavier blankets discourage excessive tossing and turning during sleep. This reduction in movement can lead to longer periods of deep sleep, allowing your body to fully recharge.

Enhances Sleep Quality: Research published in the Journal of Sleep Medicine and Disorders suggests that the use of weighted blankets can significantly improve sleep quality, particularly in individuals with insomnia.

Wrap-Up (pun intended!)

Your blanket truly can be the finishing touch to the perfect sleep-inducing bedroom. In general, pick a blanket that doesn’t leave you waking up hot or cold during the night, pick breathable materials and temperature regulating, and find a blanket weight that makes you comfortable. Sweet dreams await!