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There's nothing better than a warm, snuggly bed to help you relax.
没有什么比一张温暖舒适的床更能让你放松了。
You've got your pillows, you've got your sheets, and that big old blanket to keep you warm no matter how cold it is outside.
有枕头，有床单，还有那条大旧毯子，不管外面有多冷，都能帮你保暖。
Winter is coming.
冬天要来了。
But some say if you really want to let go of all your stress, you should try a heavier blanket — like, 13 and a half kilograms heavier.
但是有些人说，如果你真的想要释放所有的压力，你应该尝试更重，比如13.5公斤的毯子。
That's because a lot of people swear by weighted blankets as a way to reduce anxiety, self-soothe, or just sleep better.
这是因为很多人都认为，盖着加厚的毯子能减轻焦虑、自我舒缓或改善睡眠。
And the research to date does kind of support their use — but it's not clear if these blankets do something specific, or just act as a placebo.
到目前为止确实有证明，加厚毯子有这些用途，但是还不清楚这些毯子是否有什么特殊的作用，或者只是作为一种安慰剂。
As the name implies, a 'weighted blanket' refers to a blanket that's been specifically made heavier, usually with beads or chains sewn evenly through the fabric.
“加重毛毯”顾名思义，指的是特别加厚的毛毯，通常是在织物上均匀地缝上珠子或链子。
Adding a dozen kilograms or so to your covers might sound smothering, but according to safety studies,
毯子重量增加12公斤听起来可能令人窒息，但根据安全性研究，
it doesn't pose a significant health risk to adults.
它不会威胁到成年人的健康。
That said, it's worth noting that this sort of extra weight isn't suitable for everyone, especially unsupervised children.
尽管如此，值得注意的是，这种额外的体重并不适合所有人，尤其是无人看管的儿童。
And there's no real consensus on what weight to use, either.
对于具体重量多少还没有达成一致。
Many say around 10% of your body weight is the sweet spot.
许多人说，体重的10%左右是最佳状态。
But how heavy you go is up to you.
但是具体重量多少取决于自己。
Some people like their blanket a little heavier, some a little lighter.
有些人喜欢毯子重一点，有些人喜欢毯子轻一点。
Different people are different.
每个人不同。
These weighted blankets are often suggested in mental health communities, particularly for people with anxiety.
心理健康社区经常建议焦虑的人使用这些加厚的毯子。
They're also commonly used by people with autism, to soothe people with dementia, or by people who have trouble sleeping.
自闭症患者、痴呆患者或睡眠障碍患者也可以使用。
And with so many uses across diverse conditions, they kind of sound too good to be true.
毯子在不同条件下可以有这么多的用途，听起来真是太棒了，难以置信。
But research suggests there may actually be something to them.
但研究表明，其中确实有些缘由。
There are several studies that show, subjectively at least, that sleeping with a weighted blanket helps people feel less anxious.
有几项研究表明，至少在主观上，睡觉盖着加重的毯子有助于减轻人们的焦虑感。
For example, in a 2008 study involving 32 adults,
例如，2008年一项涉及32名成年人的研究中，
63% of them reported reduced anxiety on a standardized questionnaire after sleeping with a 13.6 kilogram blanket,
问卷调查中63%的受访者称，在使用13.6公斤重的毛毯睡觉后，焦虑感有所减轻。
and 78% of them said they felt more relaxed with it.
78%的人表示，盖着加厚的毛毯会让他们感觉更放松。
Other anxiety studies have had similar results,
其他有关焦虑研究的结果和此类似，
and even in studies that don't look at anxiety specifically, a pretty large portion of participants seem to just like the experience for what it is.
甚至在那些不是专门针对焦虑的研究中，也有相当大一部分参与者似乎也有类似的经历。
For example, 31 participants with chronic insomnia in a 2016 study reported feeling safer and more comfortable when they slept with a weighted blanket.
例如，2016年的一项研究中，31名患有慢性失眠症的参与者表示，当他们睡觉盖着加厚的毯子时，会感到更安全、更舒适。
They also believed they slept better — and they were right.
他们也相信自己睡得更好——他们是对的。
Sleep quality data revealed that they tossed and turned a whole lot less under the heavy blanket.
睡眠质量数据显示，这些人在厚厚的毯子下翻来覆去的次数要少得多。
They also stayed asleep for longer intervals.
睡眠时间也更久。
Similarly, both the children and their parents in a 2014 study involving 67 kids with autism reported liking the weighted blanket better.
同样，在2014年一项涉及67名自闭症儿童的研究中，这些自闭症儿童和他们的父母都表示，他们更喜欢加厚的毯子。
The only thing is… in that study, it didn't actually help them sleep longer.
研究中出现的唯一问题是，实际上加厚的毯子并没有让他们的睡眠时间更久。
In fact, when it comes to improving sleep, the research is a pretty mixed bag.
事实上，在改善睡眠方面，该研究的结果好坏参半。
Same with their use by people with autism— sometimes they seem to help with things like anxiety or behavioral symptoms, sometimes they don't.
对自闭症患者的研究也是如此——焦虑或行为症状似乎有时缓解了，有时则没有缓解。
There is some evidence that a weighted blanket can help you relax during a stressful situation.
有证据表明，加重的毯子可以帮助你在紧张的情况下放松。
A 2016 study monitored 60 patients' heart rates while they were getting their wisdom teeth removed, with 30 of them receiving a weighted blanket halfway through.
2016年一项研究监测了60名患者在拔智齿时的心率，其中30名患者在拔智齿的过程中盖上了一条加重毛毯。
The data suggested that while everyone found the procedure stressful, those that didn't receive a heavy blanket spent more time in"fight or flight" mode —
数据显示，虽然过程中每个人都觉得很揪心，但那些没有得到厚毯子的人在“战斗或逃跑”模式上花费的时间更多——
basically, they were freaking out, while the others were able to somewhat calm down.
他们基本上都吓坏了，而其他人都能稍微冷静下来。
But… not all scientists think the heart rate measures used are reliable indicators of nervous system activity.
但是，并不是所有的科学家都认为心率测量是神经系统活动的可靠指标。
And no one really knows how weighted blankets could trigger a more relaxed state.
没有人真正知道毯子的重量如何能引发一种更放松的状态。
Some scientists think they provide deep pressure stimulation — a type of pressure that is thought to trigger your nervous system's chill mode.
一些科学家认为毯子能提供深度压力刺激——一种被认为能触发神经系统寒战模式的压力类型。
But even if that's true, there's a bit of a gap with regards to how that works.
即使这种说法是真的，但离找到原因还是有差距的。
It could be a cognitive thing — that pressure makes you feel like you're being held or hugged, and that feeling is just super reassuring
这可能是认知问题——压力会让你有种被拥抱的感觉，这种感觉超级让人安心
— something we've evolved to find relaxing.
——人类进化用来放松的东西。
Or, something about the weight itself could trigger changes to the cells that nudge the nervous system towards relaxation.
或者，重量本身可能会引发细胞上的变化，从而推动神经系统放松。
Or any benefits could be a placebo effect:
或者说可能是安慰效应:
people feel relaxed or sleep better when wrapped in these heavy blankets simply because they believe that's what should happen.
当人们裹着厚毯子时，会感到放松或睡眠质量更好，仅仅是因为意念所使。
In order to really figure out how weighted blankets work when they do, we'd need a study with a placebo control.
为了真正弄清楚毯子的重量是如何起作用的，我们需要进行对照研究。
But… you can't really make a not-heavy blanket that people think is heavy.
但是，你不可能找到人们认为重，但实际不重的毯子。
That means a true placebo-controlled trial, where people aren't sure if they're getting a weighted blanket or not, it's not possible.
这意味着在真正的对照试验中，人们不确定他们得到的是不是加重毛毯。
And that makes it a lot harder to tease out whether the positive effects people report are because of their expectations that it'll work or the actual blanket.
这就很难判断他们所描述的积极影响是由于他们的预期，还是因为实际效果。
In the end, some would say it doesn't matter why they work — just that they do.
最后，有些人会说，原因并不重要，重要的是结果。
For many, weighted blankets are a source of relief for some pretty unpleasant symptoms.
对许多人来说，加重的毯子可以缓解一些不舒服的症状。
And that's great. I like blanket hugs. But they definitely don't work for others, and scientists can't really say why.
这很好。我喜欢温暖拥抱的感觉。但加重的毯子肯定对其他人不起作用，科学家们也不知道原因。
In the end, it all comes down to individual preferences.
最终，还是看个人喜好吧。
Like I said it earlier, different people are different.
就像我之前说的，每个人不同。
So ultimately, it's really up to you if you want to give this snuggly coping technique a try, also to your bank account.
所以，是否尝试这种舒适的方法取决于你，当然也包括你的资金状况。
I don't think they are cheap.
我认为这种方式不便宜。
Thanks for watching this episode of SciShow Psych!
感谢收看本期心理科学秀！
And a special thanks to our patrons on Patreon.
并特别感谢Patreon对本节目的支持。
Without their continued support, we couldn't make episodes like this.
没有他们一直以来的支持，我们不可能拍出这样的剧集。
If you'd like to help us make free educational videos about psychology, or just learn more about our Patreon community,
如果你想帮助我们制作关于心理学的免费教育视频，或者只是想更多地了解我们的Patreon社区，
you can head on over to Patreon.com/SciShow.
你可以登陆Patreon.com/SciShow。
