Do Weighted Blankets Help With Anxiety and Insomnia?

加重毛毯有助于緩解焦慮和失眠?
ANXIETY AND insomnia often spend the night together, causing many of us to toss and turn while our minds gets stuck on some worry or another. We've all suffered the occasional sleepless night before an important exam or big date. But some struggle with both anxiety and insomnia regularly. 'Chronic stress often goes hand in hand with difficulty sleeping,' says Sarah Silverman, a clinical psychologist, behavioral sleep medicine specialist and director of the Cognitive Behavioral Sleep Medicine Program at Montefiore Medical Center.
焦慮和失眠通常相伴而生，導(dǎo)致很多人在擔(dān)憂的同時(shí)輾轉(zhuǎn)反側(cè)。重要考試或約會(huì)的前一夜，我們都會(huì)偶爾失眠。但焦慮和失眠患者，卻經(jīng)常睡不著?！奥詨毫Τ３Ｅc失眠密切相關(guān)，”薩拉·西爾維曼（Sarah Silverman）說道，她是臨床心理學(xué)家、行為睡眠醫(yī)學(xué)專家，以及蒙特菲奧里醫(yī)學(xué)中心認(rèn)知行為睡眠醫(yī)學(xué)項(xiàng)目的主任。
A growing number of those people are trying a new 'treatment' to alleviate both the worry and the wakefulness: weighted blankets. These special blankets are filled with pellets or small plastic balls to increase their weight, from just a couple of pounds up to about 20 pounds. According to Harvard Health, using extra weight to calm someone has been practiced a long time, especially among children with autism or behavioral problems. Weighted blankets may add a feeling of safety and security, just as swaddling helps a newborn baby. And there is some evidence that, among these specific groups, weighted blankets do help.
越來越多的患者正嘗試一種新的“治療方法”以緩解憂慮和失眠：加重毛毯。這些特殊的毛毯填滿了顆?；蛐∷芰锨?，以增加其重量，從先前的幾磅增重至大約20磅。據(jù)《哈佛健康》雜志報(bào)道，利用額外的重量達(dá)到鎮(zhèn)定人心的做法已實(shí)施了很長(zhǎng)一段時(shí)間，尤其是用于治療自閉癥兒童或患有行為問題的兒童。加重毛毯或增加了一種安全感，正如襁褓對(duì)于新生兒的作用一樣。且相關(guān)證據(jù)表明，對(duì)這些特殊群體而言，加重毛毯的確起到了作用。
加重毛毯有助于緩解焦慮和失眠.

But what about those with basic or even clinical anxiety?
但對(duì)于焦慮癥患者或慢性焦慮癥患者而言，加重毛毯是否也能起到作用？
Weighted Blankets and Anxiety
加重毛毯與焦慮癥
There is no research supporting use of weighted blankets on anxiety, so the answer is, we don't know, says Martin Antony, professor of psychology at Ryerson University in Toronto and author of The Anti-Anxiety Workbook. Anecdotal evidence says it helps, but that's not all that useful for recommending this as a treatment.
尚未有研究支持用加重毛毯治療焦慮，所以答案是，我們也不清楚，多倫多瑞爾森大學(xué)心理學(xué)教授、《反焦慮手冊(cè)》一書的作者馬丁·安東尼（Martin Antony）說道。觀察性證據(jù)表明，這種做法確有療效，但卻并不足以令人推薦。
Indeed, anecdotal evidence is really all we have to go on, especially when it comes to sleep disorders. I think most of what we know about these blankets comes from consumer reviews, Silverman says. 'The few studies published in alternative medical journals have shown some evidence for reduced stress and worry. The scant data that we do have makes a convincing case for potential stress reduction. For example, one small study of 32 adults, published in the journal Occupational Therapy in Mental Health in 2006, found that 63% reported lower anxiety after using a 30-pound blanket, and 78% 'preferred the weighted blanket as a calming modality.
事實(shí)上，在睡眠障礙方面，觀察性證據(jù)是支撐我們繼續(xù)研究的動(dòng)力?！拔艺J(rèn)為，我們對(duì)這些毯子的了解大多數(shù)來源于客戶的評(píng)價(jià)，”西爾維曼說道。“在一些醫(yī)學(xué)期刊上發(fā)表的少數(shù)研究已證明，加重毛毯可緩解壓力和焦慮。這少部分?jǐn)?shù)據(jù)為潛在的壓力緩解提供了令人信服的理由?！北热纾豁?xiàng)于2006年發(fā)表在《心理健康職業(yè)治療》期刊上的涉及32位成年受試者的小型研究發(fā)現(xiàn)：63%的受試者稱，使用30磅重的毛毯后，他們的焦慮癥有所緩解，而78%的受試者“更愿意選擇加重毛毯使自己恢復(fù)平靜?！?br>