Introduction

Post-Traumatic Stress Disorder, more commonly referred to as PTSD, is prevalent among those who are in or have been in the military. In fact, at some point in their life, 7 out of every 100 Veterans (or 7%) will have PTSD.

Insomnia is a symptom of this problem, and it is already a problem for many people within the United States who do not get their recommended minimum of seven hours of sleep per night. Those who have been part of military service have trouble when it comes to sleeping from something as simple as jet lag from all the travel to the health problem of PTSD.

So what can help? Combating insomnia within the military is challenging, but some things can assist service members.

Sleep Troubles Within the Military

Many active duty personnel sleep less than six hours each night during training and service exercises. That five hours is even broken down into different periods of sleep that last less than a two-hour stint.

Cadets are woken up several times throughout the night for training so they can get used to the interruptions in case of combat. Some only end up with an average of just three hours per night. The break in normal circadian rhythms can throw off your usual sleep pattern, leaving a feeling of fatigue or a foggy head. It can also lead to moodiness, slower reaction times, and more errors.

The problem with these sleep patterns is that soldiers need the same amount of sleep, and with a more physically demanding lifestyle – demands even more sleep than the average seven hours. Sleeping fewer hours per night can affect performance, a higher risk of psychiatric disorders, and inhibit performance and increase the risk for injury.

Adequate sleep is essential for mental and physical health. While achieving ideal sleep patterns in the field can be challenging, there are solutions. Weighted blankets and pillows have been shown to improve sleep quality in various studies. These tools might offer some relief for soldiers struggling to get the rest they desperately need.

PTSD Problems

People who experience or those who witness a trauma can suffer from symptoms of PTSD. The trauma could include a multitude of things, such as a car accident, abuse, or violence while in combat. It is a condition where recovery doesn’t occur with time, and the person suffering needs more help.

A 2020 study published in the Journal of Clinical Psychiatry found that insomnia is highly prevalent among veterans with PTSD, affecting an estimated 71% of them.

Lack of sleep is one of the most significant impacts of PTSD, as many people with it often report problems falling asleep and being restless. Besides frequent interruptions, veterans may often experience nightmares due to the trauma experienced on the battlefield. The distress can last a long time and interfere with everyday life.

PTSD and insomnia can go hand in hand, and there could also be other attributes to the problem, such as alcohol abuse. There are a variety of treatments and lifestyle changes that can help, including the addition of a weighted blanket or pillow at night.

How Weighted Blankets and Pillows Help

The research on weighted blankets for PTSD is ongoing, but has proven to be promising. Studies suggest they may help with sleep issues by providing deep touch pressure (DTP), which can promote feelings of calm and relaxation.

A study published in the Journal of Occupational Therapy Schools found that using weighted blankets for four weeks improved sleep quality and reduced symptoms of anxiety in adults with PTSD. Additionally PTS journal highlights the potential benefits of weighted blankets for improving sleep quality and reducing anxiety in people with PTSD and complex PTSD.

Focusing on getting quality sleep is going to be a way to help deal with the pressures of insomnia or the effects of PTSD for military veterans. Bad sleep habits can lead to more anxiety and irritability.

The ways that a weighted pillow for better sleep or blanket helps get a longer-lasting, restful sleep include the following:

• When applied with DTP, which is a type of sensory input that involves applying firm, controlled pressure to the entire body. This can be done through various methods, such as: Weighted blankets: These blankets apply gentle, even pressure across the body. Massage therapy: Deep tissue massage techniques offer DTP. Swaddling: This technique, commonly used with infants, involves wrapping them snugly in a blanket.
• The nervous system has two branches: the sympathetic nervous system (fight-or-flight) and the parasympathetic nervous system (rest-and-digest). DPT is thought to stimulate the parasympathetic nervous system, promoting relaxation and feelings of safety. This can lead to a sense of being “grounded,” which can be described as feeling centred and calm and less stressed or anxious.
• The blanket and pillow provide gentle pressure, which can also lead to less tossing and turning throughout the night. Tossing and turning can sometimes interrupt sleep and jerk you awake.
• Weighted pillows and blankets help decrease anxiety and stress by providing pressure since it’s similar to a hug or a massage. The sense of security works to relax the body and help you fall asleep faster and for a more extended period.
• With DTP, you can also receive an influx of serotonin, the brain’s neurotransmitter, which helps you feel good. It helps with feeling content and does not allow your mind to wander. It keeps you awake so that you can drift off more easily.

The general recommendation for your weighted pillow or blanket is around 10% of your body weight, but it can depend on the severity of your insomnia. You may opt for something heavier if you do a lot of thrashing around or experiment with different weights to find one that feels right and helps you sleep best.

Speak With Your Doctor or Healthcare Professional About Insomnia

It is necessary when dealing with the effects of insomnia in the military to engage in a discussion with your physician or a medical professional for help. Your doctor may help provide recommendations on the best options for weighted pillows and blankets to help with lack of sleep, or receive treatment for PTSD symptoms.

Sleep problems may still persist even with the help of a weighted blanket or pillow. In some cases your physician may advise or prescribe medications, along with other methods of preventing insomnia, such as enrolling in specific mental health services or other treatments.

Insomnia can drain your energy and affect your mood, and in the long-term cause more severe health problems. As a military professional or veteran dealing with sleep issues, it is important to do your research and discover what a weighted pillow or blanket can offer to help provide a more relaxing, restful sleep.