I’ve had what sleep guru Matthew Walker would call insomnia for about 25 years now: lengthy night awakenings, at least three times a week (there are other types of sleeplessness, but this is mine). In one of his recent podcasts (#30: Insomnia Part 5) he explained that this may be the result of faulty wiring in the brain, where two regions become entangled and ‘overly communicative,’ as revealed in recent brain scans of insomniacs.
I’ve tried pretty much everything and I can honestly say there is no miracle cure. However, I get enough sleep most of the time and I’m no longer bothered by my sleepless nights. Instead, I’ve learned to lean into them (as Sheryl Sandberg would say).
I’ve also learned that quality of sleep is more important than quantity; that tracking sleep with a tracker is a dangerous way to go (of which more later); that we should stick with our chronotype; and that there are always things worth trying even if they only work for some of the time. I’ve also learned to ignore most of the media headlines, to beware of sleep experts who also sell sleep aids, and to take studies carried out in sleep laboratories with a pinch of salt.
At the beginning of the year I invested in a weighted blanket after reading a study of anxious and depressed people who dramatically improved their sleep (and mood) after sleeping under said-same weighted blanket. I’m neither particularly anxious nor depressed, but I rather like my weighted blanket. So why do I like it and does it work?
I like the heaviness and heft of it. Duvets feel both flimsy and overly hot (to me, at any rate), while my weighted blanket (it weighs around 8kg thanks to its inner lining of glass beads) reminds me of the beds my grandma used to make. You know the ones – hospital corners, piles of blankets, tightly tucked-in sheets and a proper quilt on top. At first I assumed this was why I liked my new blanket – a re-lived sense of childhood security.
Then I wondered if it was an evolutionary thing. For millennia we’ve slept under heavy eiderdowns, blankets and, before that, animal pelts. And yesterday a friend suggested it might be the return-to-the-womb feel of being tightly and snugly enclosed. Susan wonders if it’s akin to swaddling – which our babies all loved. Whatever, the heft of it feels right.
But last week a study published in the Journal of Sleep Research discovered that something biochemical may well be taking place beneath all that weight. In other words Grandma was right all along – and we should have listened to her rather than switching to new-fangled duvets (they were new-fangled back in the 70s and 80s).
This study found that people (neither anxious nor depressed) sleeping under a weighted blanket produced much greater quantities of melatonin than when they slept under a light blanket. In the first hour of lying under a weighted blanket, the participants made 32% more melatonin, the hormone that helps us sleep. They didn’t sleep for longer but I’m not interested in duration. As I said, quality is my goal. And I’d guess that additional melatonin means better quality sleep. An earlier study found that weighted blankets (and I’m quoting here) ‘resulted in a significantly better sleep-maintenance, a higher daytime activity level, and reduced daytime symptoms of fatigue, depression, and anxiety.’ Sounds good to me…
Why would a heavy blanket nudge our pineal gland into making more melatonin? No one knows. And more research is needed. But there are absolutely no side effects to a blanket. So, if you’re having problems sleeping, you might want to try one. Do I sleep better? I think so. I spend less time tossing and turning and I fall back to sleep with greater ease and speed. There are lots of weighted blankets on the market now. This site might help you work out what to look for in a blanket. They key is to get the right weight for you. My blanket is the ‘Airy’ from Remy and I notice it’s currently on sale/reduced, as is their child’s blanket – which might work if you’re very petite. Just be sure to get one with pockets so that the beads don’t slump into heavy piles. And see it as an investment in your own health.
If you’re already using a weighted blanket and have noticed any effects, please do share in the comment box.
New studies have also suggested that omega-3s can help with sleep duration. A study published in Sleep Health found that people with low levels of omega 3 (both EPA and DHA) were more likely to have shortened sleep. Researchers think this might be because omega-3s are needed to make melatonin. So if a weighted blanket doesn’t work, try eating more oily fish or an omega-3 supplement. More on this in a forthcoming post.
Meanwhile, I’m still experimenting with supplements and can report mixed results. Magnesium L-Threonate (2 x 600 mg capsules an hour before bed) seems to help, as does melatonin (3-5mg an hour before bed), both of which I take sporadically, particularly on full moon nights when our bodies make less melatonin. Sometimes a couple of drops of CBD tincture helps and sometimes it doesn’t. Some people swear by L-Theanine but that kept me awake all night. Recently I’ve experimented with Myo-Inositol and found it fairly effective in combination with Magnesium. More on this subject in a future post. But if there’s anything you’ve found effective for sleep, please do share it and I’ll add it to my ongoing self-experimenting.
One thing I won’t be doing is wearing a sleep tracker. Why not? Well, a 2021 study found that trackers often don’t accurately track deep sleep. Which is to say the results are often wrong. More to the point, sleep tracking has spawned a new condition of sleep anxiety – called orthosomnia – where we no longer sleep well because we’re worried about … sleeping well. Insomnia has – apparently – reached epic levels. And with all that’s going on in the world this is no surprise. But worrying about our ratio of deep sleep to REM sleep, or whether our slow-wave sleep is good enough, or whether we’re getting enough sleep, strikes me as merely another thing to fret about. So, by all means track if you want to. But I won’t be joining you.
I will, however, continue to enjoy my weighted blanket and my lavender oil diffuser. When I wake at 3am at least my room will smell of heaven and my blanketed bed will conjure memories of my much-loved grandma. Throw in an audio book – and that’s good enough for me.
I’ve also written about why we need plenty of daylight to sleep well here and why quality matters more than quantity here and Susan has listed her favourite sleep helpers here. I completely agree with Susan’s sleep mask and ear plug suggestions – in cities I can’t sleep without them… in fact I’ve virtually boarded up my windows, making my bedroom more cave than boudoir.
So, in answer to the question in the title (Can we improve our sleep?), yes, we can. But it takes a bit of time, effort and experimentation. And there will be nights when nothing works. But that’s ok too – enjoy the peace, quiet and solitude.
For severe, unrelenting insomnia please see your GP. Meanwhile, sleep well!
Annabel
I am also an insomnia sufferer. Related to anxiety I suspect. I’ve found that moving to a bed of my own (rather than sharing with my husband) has helped somewhat. I can toss and turn without worrying that I’m disturbing him and also don’t get jolted awake if he gets up. I also avoid reading too much about the perils of not sleeping well – the last thing I need is more reasons to lie awake worrying! I very much enjoy your posts – thank you for the effort you put in to produce them.
Thanks for your kind words! You might like the most recent Matthew Walker sleep podcast which is on sleeping in separate beds. He thinks 40% of US couples are in separate beds but don’t admit to it. I agree – after a run of bad nights I often sleep alone for a couple of nights, just to catch up. It seems to work!
I love my weighted blanket I think the swaddling effect is very comforting. Also the bamboo washable cover and glass beads inside helps to keep me cool. I have eczema and think it stops me scratching in my sleep.
Yes, I definitely think glass beads are better than plastic. And I find it wonderfully cool, which might also help. They’re magic, aren’t they? Glad it’s helping with the eczema!
Have you tried inulin?
OOh that’s interesting – because prebiotics have been shown (in a few studies, not all) to also improve sleep. I’ll add Inulin to my list. Thank you!
Inulin has very very helpful for me for sleeping. Use one made from chicory root, adding it to de-caff tea or hot chocolate in the evening
I find I always sleep better when I’ve had salmon for dinner (omega 3) and my friend gave me an orange blossom pillow spray which helps me drift off.
Oh that’s so interesting – so the Omega-3 thing really works for you – wonderful! Interestingly, jasmine has come out very well in sleep studies but I find it a bit sickly and prefer lavender. Thank you for the tips…
I have been waking up in the middle of the night unable to drop off again then feeling terrible all day but I have recently found that playing a Yoga Nidra track on YouTube magically sends me into a deep sleep.
I now do not always need to listen to the track I can recite the words to myself and I’m off. Give it a try it works for me.
Ah yes, I’ve discovered the wonders of yoga nidra too. I’ve been listening to Andrew Huberman’s as I love his soothing voice… i find them quite variable though. You need the right one! Thanks!
Top tip !
Really interested in the weight idea…remember my dad tucking us in sooo tightly with our flanelette sheets and blankets…before the static super coloured nylon sheets 😂😂. My question is are you sleeping alone ? If not how do you arrange your bedding to suit you both and the beauty of your boudoir ? 😜 thanks
I have a single weighted blanket on my half of the bed. HE has a huge double duvet all to himself. Bizarrely, it works! Not very beautiful though… the bed always looks a mess! Yes, tight flanelette sheets – things of delight!
I find Meditation helps when I’m wakeful.
I lie on my back focus on relaxing my body and then on my breath. It usually works.
Yes, I’m a big fan of yoga nidra too… thanks for the tip!
If I really can’t sleep, I find lying face up on top of the bed with my head and shoulders draped over the edge to the floor for at least a minute allows me to relax into sleep after. There is probably a yoga name for the pose, some kind of inversion.
Love this! Sounds like a variation of the arch inversion. I will try it and report back! Thanks for the suggestion…
I started using a CBD specially formulated for sleep every night and it’s been a game changer for me. I take it in tincture form absorbed under the tongue for a bit before swallowing. But we’re not talking a few drops; I use 1mL about an hour before bed. Heavenly bliss.
Yes, I think CBD can work – and yes, it worked better when I took more! I think it can vary according to the brand too. Thanks so much for sharing…
Do you find the diffuser noisy? I would like to try this, but concerned that the noise would keep me awake.
Mine is quite quiet and the gentle hissing noise is actually quite relaxing! Although I always sleep with ear plugs in, so I miss some of the sound… I think you should hear one in action before you buy, just to be sure! Good luck!
Hi All
After reading Annabel’s article last Friday I ordered a large 10kg from Remy as I have regular bouts of insomnia and I’m fond of saying ‘I like something heavy on top of me at night!’. Blanket arrived next day. 😳 Today after 6 nights it’s packed up ready for return so here’s my thoughts :
* It’s not suitable for anyone with circulatory problems due to the pressure on the body. I have CIPN (chemotherapy-induced peripheral neuropathy) and there was a deterioration in foot numbness plus leg cramps. This is main reason for return. This advice not on Remy website, I found it elsewhere.
* no dreams for months & months then three bad dream scenarios (very short) in the 6 days.
* it’s a beautifully made thing! And a great price.
* there’s conflicting advice across manufacturers regarding single people in double beds and whether a single or double should be bought. Remy recommend a double. Altho I initially loved it, in addition to its contra-indication for me re the CIPN I found it too heavy and massively difficult to make the bed. (It didn’t hang down sides by the way, that’s not at all recommended). Having one is a bit of an under-taking if you’re not strong or have issues with hand strength/dexterity.. I took it off bed at 1am (couldn’t sleep) and I felt relief:
* I’d already decided to return it when I came across ‘side-sleeper’ issue : in that the weight is not evenly distributed. If you’re a side sleeper do more research as I’m not sure it’s suitable …. But check for yourself.
* we picked up two ‘used once’ kids ones this week and our ADHD child (grandson) feels far less anxious and scared going to bed. So that’s a big win for £25 😊
* if I found another 5kg kids one second hand I could be tempted to try. You’ll find lots on selling sites – like the expensive feet circulation machine – they work for some, not others. Remy far ahead on others re free returns.
* highly recommend Remy they’ve been great, proof is in the refund but I don’t anticipate any probs as I put the blanket in a duvet cover to keep it pristine. Sounds like I take it somewhere for onward delivery.
I hope this is helpful anyone considering purchase / I’m a bit gutted it didn’t work for me.
Oh Sally, what a hassle and a disappointment for you – so sorry to hear this. My blanket is actually a single and I’ve no idea why a double would be recommended – they are far too heavy (as you say)! I’m a side sleeper (and not much of a bed maker, I confess) and I’ve not had any issues but if there’s one thing we’ve learned over our years of blogging it’s that everyone is different, and we should all listen to our bodies. So, bravo for listening to yours and acting on it immediately. Glad the outcome was a little better with your grandson. Thank you for taking the time to share your experience – very much appreciated! Annabel
Thank you 🙏 no major hassle really – yes conflicting advice re single people in double beds across different websites Remy say double …. Anyway it was well worth a try and the result for grandson very promising so far. “I feel safe” (5kg single for kids).
I hope someone might see this addition to an old post.
Very interested in a weighted blanket but I’m not clear how to use it…
Do you use the weighted blanket like a duvet and put it in a duvet cover, or do you put it over a duvet?
Thanks.
Mine came with 2 covers, just like duvet covers. I basically use it instead of my duvet, but I get very hot at night! You could equally put a light duvet on top… good luck! Annabel
Also… where did you buy the melatonin?
On-line looks a bit scary …. and expensive!
Mine came online from Holland. It wasn’t expensive as I recall but I bought it over a year ago, so prices may have changed. I take it when I need a really good night of sleep, not routinely… Annabel
FOR MIRANDA
Hi there, I cant see your question here about weighted blankets. I have a similar insomnia pattern to you. See above for my experience of a weighted blanket. Returned for refund, taking ages (will post when I get it). I think what I learned from my experience (I sleep alone in a double bed) is :
if you want to try one, get a single. The weight depends on your weight and I found 10kg too heavy for me and it set off neuropathy (see above) bad dreams etc. If I was minded to try again (Im probably not!) I would try a lighter smaller one. The good news is my grandkids are loving theirs I bought on Facebook Marketplace – iindeed thats a good place to look as REMY are one of the few suppliers that allow money back guarantee (yet to materialise but Im sure it will). I picked up two brand new 5kg ones for £25 each. But to answer your question I put mine IN a duvet cover as I had an opp to return it if I didn’t like it so I wanted to keep it clean. The cover that came with it impossibly heavy. Hope you see this Miranda. Good luck, Sally