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Heavy blankets often divide opinion, with some saying they're tiring and others insisting they're much better.
Heavy blankets excel in warmth retention due to their thickness and weight, creating a comfortable sleeping environment that prevents body heat loss during colder seasons. On the other hand, they can make it difficult to toss and turn, potentially leading to poor circulation.
This article explains the advantages and disadvantages of heavy blankets. It also provides tips on how to choose a comfortable blanket that suits your needs, so please use it as a reference.
Are heavy blankets better?
When it comes to heavy versus light comforters, personal preference and comfort are more important criteria than scientific research findings. This is because a weight that feels comfortable to one person may be uncomfortable for another.
To get a good night's sleep, it's most important to choose a weight that feels comfortable to your body.
Blanket weight by material
The weight of a comforter varies significantly depending on its size and the amount of filling. The density of materials like down and cotton also affects the weight, meaning the total weight will differ depending on the type of filling, even if the quantity is the same.
Below, we've summarized the weight and characteristics of each material.
| Material | Weight (approximate) | Characteristics |
|---|---|---|
| Down | Approx. 1-3 kg | Made from waterfowl feathers (breast part) |
| Feather | Approx. 1-3 kg | Made from waterfowl feathers (parts other than breast) |
| Polyester | Around 2 kg | ・Durable ・Dries quickly after washing |
| Silk floss | Approx. 2-3 kg | ・Fibers made from silkworm cocoons ・Moisture-retaining and breathable |
| Cotton | Around 4 kg | ・Highly absorbent and heavy ・Can feel heavy as a comforter |
Advantages of heavy blankets
There are three main advantages to heavy blankets.
High insulation
The thick structure of a heavy blanket effectively creates air layers, trapping the air warmed by body heat and minimizing heat exchange with the outside air.
Warm air is less likely to escape while you sleep, allowing you to maintain a comfortable sleeping environment at a constant temperature. The moderate warmth provided by a heavy, thick blanket creates a comfortable temperature balance that prevents your body from getting too cold even in the depths of winter, leading to a good night's sleep.
Sense of security
The comfortable pressure provided by a heavy blanket gives many people a sense of security. This sensation is similar to the warm feeling of being gently hugged by someone.
Moderate pressure is believed to promote the secretion of oxytocin in the body. Oxytocin, also known as the "cuddle hormone," is a hormone that brings comfort and feelings of happiness. With a heavy blanket, physiological responses make it easier to fall asleep in a relaxed state, both mentally and physically.
May help alleviate insomnia symptoms
A study by the Karolinska Institute in Sweden showed that sleeping with a heavy blanket can be effective in improving insomnia. Furthermore, the research results reported that the moderate pressure from a heavy blanket can be expected to be effective not only in alleviating insomnia but also anxiety and depressive symptoms.
In particular, it is suggested that chest compression suppresses the activity of C-fibers (peripheral nerves), which in turn reduces sympathetic nervous system activity.
Reference: Official U.S. Government Website | National Library of Medicine
Disadvantages of heavy blankets
Heavy blankets don't just have advantages. Here are three drawbacks explained in detail.
Difficult to carry and maintain
Heavy blankets can offer sleep benefits, but their weight poses challenges for daily handling. If you don't use a bed, carrying the futon and storing it in a closet requires physical effort.
Furthermore, their weight makes home washing difficult. To keep the futon clean, using a futon cover is recommended. Covers can be removed and washed, keeping the futon itself hygienic.
Prone to stuffiness
Heavy blankets offer excellent insulation, but this can be counterproductive in the summer. The thickness of the blanket can trap heat, and perspiration during sleep may lead to stuffiness and discomfort.
Achieving a balance between warmth and breathability in heavy blankets is technically challenging, so seasonal measures are necessary. Using cooling materials during hot seasons and switching bedding according to the season will help maintain a comfortable sleeping environment throughout the year.
May make it difficult to toss and turn
The role of tossing and turning is to distribute body pressure and promote blood circulation. However, if the weight of a heavy blanket makes it difficult to toss and turn, you may remain in the same position for a long time, causing pressure to concentrate on specific areas and leading to poor circulation.
This can ultimately place a burden on various parts of the body, such as the shoulders and lower back, potentially causing muscle stiffness, joint pain, and even general physical discomfort upon waking.
Tips for choosing a blanket
When choosing a blanket, it's important to understand the selection criteria based on the respective roles of the mattress and duvet. The mattress is the base that supports your body weight. Choose a mattress that balances breathability and insulation. On the other hand, the duvet's role is to keep you warm, so choose one with high insulation.
Also, please refer to the article below for a detailed explanation on how to choose a futon.
Mastering the art of choosing your daily futon means mastering one-third of your life!
Tips for optimizing your sleep environment beyond your bedding
While the weight of your blanket is important, you should also optimize your sleep environment for a good night's sleep.
Temperature and humidity
To achieve comfortable sleep, the environmental conditions within your bedding are crucial. The ideal temperature inside your bedding is in the range of 32 to 34 degrees Celsius, and humidity is ideally between 45% and 55%.
Maintaining these environmental conditions allows for smooth body temperature regulation, making it easier to achieve high-quality sleep.
Light
Blue light emitted from smartphones and tablets can disrupt the body's internal clock rhythm when viewed at night.
Light stimulation at night suppresses the secretion of melatonin, the hormone that promotes sleep, making it difficult to fall asleep. If you want to get a good night's sleep, refraining from using devices before bedtime can help promote a natural sleep cycle.
Pillow
The stiffness in your neck and shoulders you feel when you wake up might be caused by the height of your pillow. The pillow's role is to fill the space between your mattress or futon and your head, allowing your spine to maintain its natural alignment.
The size of the gap from the back of the head to the neck varies from person to person, so choose a pillow that matches that height. By choosing a pillow with the right height and stability for your body type, you can maintain a correct sleeping posture and reduce the burden on your neck and shoulders.
Below, we explain how to choose a pillow, so please take a look.
What is the ideal pillow height? Also explains how to choose a pillow to improve sleep quality
Mattress
The human spine forms two S-curves from the back of the head to the neck, chest, and lower back. Supporting the body with its natural curves is essential for quality sleep.
When standing, there is a gap of about 4-6cm in the lumbar S-curve, but this gap becomes 2-3cm when sleeping.
If the mattress or futon is excessively soft, the lumbar and thoracic regions will sink, widening the gap formed by the S-curve and causing back pain.
Conversely, if the mattress is too firm, it can cause pressure on the bones and poor circulation, reducing sleep quality, so care must be taken.
Please choose a mattress or futon with appropriate firmness that can maintain the S-curve in a balanced manner.
Also, please refer to the article below for how to choose a mattress.
A morning wake-up call that changes your life!? How to choose a mattress to improve your quality of life
Pajamas
Pajamas are an essential item for a comfortable night's sleep. Pajamas that fit you well protect your body from sweat and stuffiness during sleep. If they are comfortable and don't restrict your body, you can toss and turn smoothly and sleep soundly in a relaxed state.
Furthermore, the act of changing into pajamas itself acts as a signal to your brain, telling it to "switch to sleep mode," which prepares your body for natural sleep.
The article below explains how to choose pajamas, so please refer to it.
How to choose recovery wear! Recommended selection methods for fatigue recovery?
Brain Sleep's duvet for comfortable sleep
At Brain Sleep, we offer duvets that ensure a good night's sleep for those struggling with sleep.
Review your futon to achieve optimal sleeping comfort
For comfortable sleep, choosing the right futon is important. By considering various factors such as the temperature and humidity within your bedding, appropriate firmness for your body type, and seasonal insulation, you can create a high-quality sleep environment.
By reviewing your futon according to your preferences and physical condition, and pursuing ideal sleeping comfort, you can achieve better sleep.
