Weighted blankets have become a popular tool for managing anxiety, stress, and insomnia. These blankets are designed to provide deep-pressure touch therapy, which can help regulate the production of serotonin and melatonin in the body. While weighted blankets can be incredibly beneficial for those who use them, they do require proper care to maintain their effectiveness and longevity. In this article, we'll go over how to wash a weighted blanket so you can keep yours clean and in top condition.

Before you begin washing your weighted blanket, it's important to check the care label for any specific instructions or guidelines. Some weighted blankets may be machine washable, while others may need to be hand washed or dry-cleaned. Pay close attention to the care instructions, as washing your blanket in the wrong way can cause it to become damaged or lose its shape.

Once you know how to wash your weighted blanket, the next step is to choose the right detergent. It's important to use a gentle, hypoallergenic detergent to avoid irritation or allergies. You should also avoid using harsh chemicals or bleach, as these can strip the color or fabric of your blanket. If you have allergies or sensitivities, you may want to consider using a natural or fragrance-free detergent.

Before you start the washing process, it's a good idea to pre-treat any stains on your weighted blanket. To do this, simply mix a small amount of detergent with water and gently blot the stain with a clean cloth. If the stain is particularly stubborn, you may need to use a specialized stain remover or a paste made of baking soda and water. Be sure to test any products you use on a small, inconspicuous area of the blanket first to make sure they won't cause any discoloration or damage.

Once you've pre-treated any stains and gathered your supplies, it's time to start washing your weighted blanket. If your blanket is machine washable, add it to your washing machine along with the recommended amount of detergent. If your blanket is not machine washable, you'll need to hand wash it in a tub or sink using the same method.

When washing your blanket, be sure to use lukewarm water and avoid agitating the fabric too much. You can gently swish the blanket around in the water to help loosen any dirt or debris. If you're washing a larger blanket, you may need to do this in two or more batches to ensure that it's thoroughly cleaned.

After you've washed your weighted blanket, it's important to thoroughly rinse out all of the soap and detergent. To do this, fill your tub or sink with clean, lukewarm water and add your blanket. Gently swish it around to remove any remaining soap or detergent, then drain the water and repeat the process until the water runs clear.

Once you've finished washing and rinsing your weighted blanket, it's time to dry it. If your blanket is machine washable, you can place it in your dryer on a low or medium-heat setting. Be sure to check the care label for specific drying instructions, as some blankets may need to be air-dried or tumble-dried on a cool setting.

Cognitive behavioral therapy for insomnia (CBT-I)

 is a natural, side effect-free sleep treatment. It involves relearning your sleep habits and addressing issues that are getting in the way of quality sleep. Studies show that CBT-I works as well as or better than sleep medications and that its effects last after the treatment is done.1

 to get started with CBT-I right from your computer — no in-person visits necessary. Quality, natural sleep is possible when you embark on a CBT-I treatment journey.

Weighted blankets have become a popular tool for managing anxiety, stress, and insomnia.

How do you Wash a Weighted Blanket?

If you've been struggling with sleep apnea or other 

, you may have heard of a new treatment called Inspire Sleep. But what exactly is it and how does it work?

Inspire Sleep is a small implantable device that is designed to help treat obstructive 

 (OSA), a condition in which a person's airway becomes blocked during sleep, leading to frequent interruptions in breathing. These interruptions can cause a range of problems, including daytime fatigue, irritability, and an increased risk of heart attack and stroke.

The Inspire Sleep device works by stimulating the hypoglossal nerve, which controls the muscles in the tongue and throat. When the hypoglossal nerve is stimulated, it causes the tongue and throat muscles to contract, helping to keep the airway open during sleep. This can help to reduce or eliminate the symptoms of OSA and improve overall sleep quality.

One of the major benefits of Inspire Sleep is that it is minimally invasive. The device is implanted through a small incision in the neck, and the entire procedure takes about an hour to complete. There is no need for a large incision or general anesthesia, which means the recovery time is much shorter compared to traditional surgeries for OSA.

Another advantage of Inspire Sleep is that it is fully adjustable. The device can be programmed to deliver the optimal level of stimulation for each individual patient, and it can be fine-tuned over time to ensure maximum effectiveness. This makes it a highly personalized treatment option for sleep apnea.

Inspire Sleep is not for everyone, however. It is only recommended for patients who have tried other treatment options, such as continuous positive airway pressure (CPAP) therapy, and have not had success. It is also not recommended for patients who have certain medical conditions, such as a history of neck surgery or a pacemaker.

If you are considering Inspire Sleep as a treatment option for your sleep apnea, it is important to discuss it with your doctor. They will be able to determine if it is the right choice for you based on your specific needs and medical history.

Overall, Inspire Sleep is a promising new treatment option for individuals with obstructive sleep apnea who have not had success with other treatments. Its minimally invasive nature and ability to be fully adjusted make it a highly personalized and effective option for improving sleep quality and reducing the symptoms of OSA.

If you've been struggling with sleep apnea or other sleep disorders, you may have heard of Inspire Sleep. But what is it, and how does it work?

What is Inspire Sleep?

What are the Benefits of using a Weighted Blanket?

Weighted blankets have become increasingly popular in recent years as a tool for relieving stress and 

, improving sleep, and providing a sense of calm and comfort. But beyond just being a cozy addition to your bedspread, research has shown that weighted blankets offer a number of potential health benefits.

One of the main benefits of weighted blankets is their ability to reduce stress and anxiety. The pressure created by the weight of the blanket has a calming effect on the nervous system, similar to the sensation of being hugged or swaddled. This can help to regulate the production of stress hormones and promote a feeling of relaxation and security.

Weighted blankets have also been shown to improve sleep. The pressure provided by the weight of the blanket can help to increase the production of the hormone melatonin, which plays a crucial role in regulating sleep. In addition, the sense of security and comfort provided by the blanket can help to reduce racing thoughts and promote a more restful night's sleep.

In addition to improving sleep and reducing stress, weighted blankets have been found to have a number of other potential health benefits. For example, they have been shown to reduce the symptoms of conditions such as 

, ADHD, and even PTSD. They may also be helpful for those with autism or sensory processing disorders, as the weight of the blanket can provide a sense of deep touch pressure that can be soothing and help to regulate sensory input.

Weighted blankets are not just for adults, either. They can also be helpful for children, particularly those with anxiety or sleep problems. In a study of children with ADHD, those who used weighted blankets showed significant improvement in both sleep and behavior.

So how do you choose the right weighted blanket? It's important to select a blanket that is the appropriate weight for your body. A general rule of thumb is to choose a blanket that is around 10% of your body weight, though you may want to go up or down slightly depending on your preference. It's also important to consider the material and fill of the blanket, as well as the size and style.

When it comes to material, most weighted blankets are made of a soft, breathable fabric such as cotton or fleece. Some are also made with materials that are specifically designed to promote cooling, such as bamboo or linen. The fill of the blanket can vary, with options including glass beads, steel shot, or poly pellets. It's important to choose a fill that is evenly distributed and not too lumpy, as this can affect the overall effectiveness of the blanket.

Size is another important factor to consider when choosing a weighted blanket. It's important to select a blanket that is the appropriate size for your bed or for your body, as a blanket that is too small or too large may not provide the desired level of pressure.

Finally, it's worth considering the style of the blanket. Weighted blankets come in a range of colors, patterns, and textures, so you can choose one that fits your personal style and aesthetic.

Weighted blankets offer a range of potential health benefits, including reduced stress and anxiety, improved sleep, and relief from the symptoms of conditions such as insomnia, ADHD, and PTSD. When choosing a weighted blanket, it's important to consider the weight, material and fill size, and style to ensure that you select the right one for your needs.

Weighted blankets have become increasingly popular in recent years to relieve stress and anxiety, improve sleep, and provide a sense of calm and comfort.

Sleep restriction therapy is a treatment approach for 

that involves limiting the time spent in bed to the actual amount of time spent sleeping. The goal of this therapy is to increase sleep efficiency, which is the percentage of time spent in bed that is actually spent sleeping. By reducing the time spent awake in bed, the individual is able to associate the bed with sleep, rather than with sleeplessness and frustration.

. The first step is to determine the individual's current 

 and sleep efficiency. This is typically done using a sleep diary, where the individual records the time they go to bed, the time they fall asleep, the time they wake up, and any time spent awake during the night. The sleep diary can also include information about napping, caffeine and alcohol consumption, and any medications are taken.

Once the current sleep schedule and sleep efficiency have been established, the therapist will work with the individual to set a sleep schedule that is appropriate for their needs. This may involve setting a consistent bedtime and wake time, as well as limiting the time spent in bed to the actual amount of time spent sleeping. For example, if an individual has a sleep efficiency of 70%, and they typically spend 8 hours in bed each night, they would only be allowed to spend 5.6 hours in bed (8 x .7 = 5.6).

It is important to note that sleep restriction therapy is not about depriving the individual of sleep. Rather, it is about finding the right balance between sleep and wakefulness. The therapist will work with the individual to gradually increase the time spent in bed as their sleep efficiency improves.

One of the key components of sleep restriction therapy is the use of a stimulus control technique. This involves making the bed and bedroom a place for sleep only, and avoiding activities such as watching television, using the computer, or reading in bed. It is also important to avoid napping during the day, as this can disrupt the sleep-wake cycle and make it more difficult to fall asleep at night.

Another important aspect of sleep restriction therapy is relaxation training. This may involve techniques such as progressive muscle relaxation, deep breathing, or visualization. The goal of relaxation training is to help the individual reduce their level of arousal and 

It is also important to address any underlying issues that may be contributing to the individual's insomnia, such as stress, depression, or medical conditions. The therapist may recommend additional treatment approaches, such as cognitive behavioral therapy (CBT) or medication, to address these issues.

Sleep restriction therapy is typically administered by a trained sleep specialist, such as a psychologist or physician. It is generally recommended for individuals with chronic insomnia, although it may also be useful for those with more short-term sleep problems.

Overall, sleep restriction therapy is a highly effective treatment approach for insomnia, with research showing that it can significantly improve sleep efficiency and reduce the severity of insomnia symptoms. It is a safe and non-invasive treatment option, and is generally well-tolerated by individuals. If you are struggling with insomnia and are interested in trying sleep restriction therapy, it is important to consult with a trained sleep specialist to determine if it is the right treatment approach for you.

Sleep restriction therapy is a treatment approach for insomnia that involves limiting the time spent in bed to the actual amount of time spent sleeping.

What is Sleep Restriction Therapy?

, or the practice of sleeping in two distinct periods over the course of 24 hours, has a long and fascinating history dating back to ancient civilizations. While the modern world has largely adopted a monophasic sleep schedule, with a single block of sleep at night, biphasic sleep was the norm for much of human history.

The ancient Egyptians are often credited with being the first civilization to adopt a biphasic sleep pattern, with evidence dating back to at least 2000 BCE. The Egyptians would sleep for four to six hours at night, then wake up for a period of rest or leisure activities before returning to sleep for another four to six hours. This pattern was described by the Roman historian Plutarch, who wrote that the Egyptians "interpose a set of leisure hours between the two periods of sleep."

Biphasic sleep was also common in ancient Greece, where it was known as "first sleep" and "second sleep." The Greek philosopher Aristotle wrote about biphasic sleep in his work "History of Animals," stating that it was a natural and healthy way to sleep. The Greeks would typically sleep for three to four hours, then wake up for a period of time before returning to sleep for another three to four hours.

During the Middle Ages, biphasic sleep became less common in Europe as the monastic practice of rising early for morning prayers became more widespread. However, it was still practiced by the general population in rural areas and among the working class. In fact, the word "siesta," which refers to a midday nap, comes from the Latin "hora sexta," or "sixth hour," as it was traditionally taken around noon, six hours after waking.

In the early modern period, biphasic sleep began to fall out of favor as the Industrial Revolution led to a shift towards a more standardized sleep schedule. The rise of factories and the need for a consistent workforce led to the adoption of a monophasic sleep pattern, with a single block of sleep at night. This shift was also influenced by the growing belief that biphasic sleep was a sign of laziness and a lack of discipline.

Despite the widespread adoption of monophasic sleep, biphasic sleep has experienced a resurgence in recent years as research has shown that it can have numerous health benefits. Studies have found that biphasic sleep can improve mood, increase productivity, and even reduce the risk of certain health conditions.

One of the main benefits of biphasic sleep is that it allows for a longer period of wakefulness during the day, which can increase productivity and creativity. This is because the brain is better able to function during the daytime when it is exposed to natural light, as this helps to regulate the body's internal clock.

Biphasic sleep can also improve mood by allowing for a longer period of rest and relaxation during the day, which can reduce stress and increase feelings of well-being. Additionally, taking a midday nap can help to recharge the brain and improve cognitive function, making it easier to concentrate and complete tasks.

In terms of physical health, biphasic sleep has been linked to a number of benefits. For example, research has shown that taking a midday nap can lower blood pressure, reduce the risk of heart attacks and strokes, and even boost the immune system. Additionally, biphasic sleep has been found to improve athletic performance and reduce the risk of accidents, as it allows for a longer period of rest and recovery.


Many people choose to use medication to help them get to sleep. Doxepin has not been well studied, and its safety and effectiveness aren’t yet understood.

 is a natural, side-effect-free sleep treatment. It involves relearning your sleep habits and addressing issues that are getting in the way of quality sleep. Studies show that CBT-I works as well as or better than sleep medications and that its effects last after the treatment is done.1

Biphasic sleep, or sleeping in two distinct periods over a span of 24 hours, has a long and fascinating history dating back to ancient civilizations.

Biphasic Sleep History

Biphasic sleep is a sleep pattern that involves dividing the night into two sleep periods, rather than the traditional monophasic pattern of sleeping for a single, uninterrupted block of time. This sleep pattern is believed to be more in line with the natural sleep patterns of our ancestors, as well as with the sleep patterns of many animals.

The two sleep periods in a biphasic sleep pattern are typically referred to as "core sleep" and the "supplemental sleep." The core sleep is the longer of the two periods, usually comprising about three-quarters of the total sleep time. The supplemental sleep is shorter, usually lasting only a few hours.

Biphasic sleep patterns are not uncommon, and they have been documented in many cultures around the world. In fact, it is believed that the traditional monophasic sleep pattern is a relatively recent development, and that biphasic sleep was the norm for much of human history.

There are several potential benefits to following a biphasic sleep pattern. Some of the most notable include:

Improved sleep quality: Many people find that they sleep more deeply and wake up feeling more refreshed after following a biphasic sleep pattern. This may be because the shorter, supplemental sleep period allows for more time in the deeper stages of sleep, which are believed to be the most restorative.

Increased productivity: Some people find that they are more productive during the day after following a biphasic sleep pattern. This may be because the shorter sleep periods allow for more time to be awake and alert, and because the body's natural circadian rhythms are better aligned with the biphasic sleep pattern.

Greater flexibility: Biphasic sleep patterns can be easier to fit into a busy schedule, as they allow for more time to be awake and productive during the day. This can be especially beneficial for people who need to get up early in the morning or who have irregular work schedules.

There are also some potential drawbacks to following a biphasic sleep pattern. Some of the most common include:

Difficulty adjusting: It can be difficult to adjust to a biphasic sleep pattern, especially for people who are used to sleeping for a single, uninterrupted block of time. It may take some time to get used to the shorter sleep periods and to find a schedule that works well.

Social isolation: Biphasic sleep patterns can sometimes be difficult to maintain in a society that is accustomed to a monophasic sleep pattern. This can lead to social isolation and a lack of opportunities to connect with others.

Health concerns: Some people have raised concerns about the potential health effects of biphasic sleep, although there is limited research on this topic. Some experts believe that biphasic sleep may disrupt the body's natural sleep-wake cycle and lead to a number of health problems, including insomnia, fatigue, and even depression.

Biphasic sleep is a pattern of sleep that involves two periods of sleep per day. It has been practiced by many cultures throughout history and has been shown to have potential benefits such as increased productivity and improved 

. However, it is not for everyone and it is important to consider whether it is a good fit for your lifestyle and schedule before making a change.

Biphasic sleep involves dividing the night into two sleep periods, rather than the monophasic sleep pattern for a single, uninterrupted block of time. 

What is Biphasic Sleep?

 (sertraline), a commonly prescribed antidepressant, you may have heard that it can cause sleepiness as a side effect. But is this true for everyone? And if so, how severe is the sleepiness? Let's take a closer look at the research on this topic.

First of all, it's important to understand that Zoloft is a selective serotonin reuptake inhibitor (SSRI), a type of antidepressant that works by increasing the levels of serotonin, a neurotransmitter that plays a role in mood and behavior, in the brain. While SSRIs are generally well-tolerated and effective in treating depression, they can sometimes cause side effects, including sleepiness.


According to the package insert for Zoloft, drowsiness is a common side effect of the drug, occurring in up to 7% of people who take it. Other side effects that may be related to sleepiness include fatigue, sedation, and 

(difficulty falling or staying asleep). It's also worth noting that Zoloft may cause dizziness, which can further contribute to a feeling of sleepiness.

It's not clear exactly how Zoloft causes sleepiness, but it's thought that the drug's effects on serotonin levels in the brain may play a role. Serotonin is involved in the regulation of sleep, and increasing serotonin levels with an SSRI like Zoloft may lead to drowsiness.

It's also worth noting that the severity of sleepiness caused by Zoloft can vary from person to person. Some people may experience mild drowsiness that goes away after a few days of taking the drug, while others may have more severe sleepiness that persists throughout treatment. In rare cases, Zoloft may cause severe drowsiness or sedation, which may affect a person's ability to perform daily activities or drive safely.

If you're taking Zoloft and experiencing sleepiness, it's important to talk to your healthcare provider about your symptoms. They may be able to suggest ways to manage sleepiness, such as taking the drug at a different time of day or adjusting the dosage. In some cases, switching to a different antidepressant may be necessary.

It's also important to be cautious when driving or operating heavy machinery while taking Zoloft, as the drug can impair your ability to think and react. If you're feeling drowsy or sedated while taking Zoloft, it's best to avoid these activities until the effects of the drug have worn off.

Zoloft can cause sleepiness as a side effect in some people, although the severity can vary. If you're taking Zoloft and experiencing sleepiness, it's important to talk to your healthcare provider about your symptoms and follow their recommendations for managing the side effect. As with any medication, it's important to be aware of the potential risks and benefits and to follow your healthcare provider's instructions for use.

If you're considering taking Zoloft (sertraline), a commonly prescribed antidepressant, you may have heard that it can cause sleepiness as a side effect.