Power of touch

Feel calmer by tapping into deep pressure stimulation

There’s a reason why we tend to feel more relaxed or sleepy after receiving a strong massage or snuggling up under a blanket – it’s all thanks to deep pressure stimulation. Sleep consultant for How to Sleep Well (howtosleepwell.org), Jane Wigglesworth, explains what it is and how it can calm us.

WHAT IS IT?

“Deep pressure stimulation (DPS) refers to a type of tactile sensory input that involves firm but gentle pressure applied to the body,” says Jane. “This deep pressure causes the body to switch from running the sympathetic nervous system to engaging the parasympathetic nervous system.”

The parasympathetic nervous system works to relax you by slowing the heart rate, relaxing muscles and encouraging the calming “rest and digest” response. Jane adds that there’s scientific evidence that touch lowers the stress hormone, cortisol, and increases the ‘happy hormones’, oxytocin and serotonin to produce a calming effect.

“If you’re feeling generally stressed, DPS can create a level of calmness, provide relief and comfort, and aid with sleep.”

ACTIVATING DPS

“DPS can be provided in the form of hugging, holding or gentle squeezing, massage, weighted vests and weighted blankets,” Jane notes. “Weighted items stimulate the sensation of touch, similar to massage or acupressure. A weighted blanket, for example, uses DPS to alleviate symptoms of stress and anxiety.”

It’s also particularly useful for people who have insomnia and a co-occurring mental health disorder such as anxiety, depression, attention deficit hyperactivity disorder (ADHD) and bipolar disorder. Research shows people with autism spectrum disorder or sensory processing disorder may benefit, too.

PROVEN BENEFITS

There have been a number of studies looking at the benefits of DPS through weighted blankets. A 2016 study found that participants who wore a weighted blanket during wisdom tooth extraction showed more activity of the parasympathetic nervous system, indicating lower stress, than those treated without the blanket. Another study published by Occupational Therapy in Mental Health found that 63 per cent of participants who used a 13.6kg weighted blanket reported lower anxiety after use.

Research published in the Journal Of Sleep Medicine And Disorders in 2015 showed that participants who used a weighted blanket slept longer and calmer, and reported feeling more comfortable.