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There's nothing better than a warm, snuggly bed to help you relax.
沒有什么比一張溫暖舒適的床更能讓你放松了。
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.
有枕頭，有床單，還有那條大舊毯子，不管外面有多冷，都能幫你保暖。
Winter is coming.
冬天要來了。
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.
但是有些人說，如果你真的想要釋放所有的壓力，你應該嘗試更重，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.
這是因為很多人都認為，蓋著加厚的毯子能減輕焦慮、自我舒緩或改善睡眠。
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.
到目前為止確實有證明，加厚毯子有這些用途，但是還不清楚這些毯子是否有什么特殊的作用，或者只是作為一種安慰劑。
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”顧名思義，指的是特別加厚的毛毯，通常是在織物上均勻地縫上珠子或鏈子。
Adding a dozen kilograms or so to your covers might sound smothering, but according to safety studies,
毯子重量增加12公斤聽起來可能令人窒息，但根據安全性研究，
it doesn't pose a significant health risk to adults.
它不會威脅到成年人的健康。
That said, it's worth noting that this sort of extra weight isn't suitable for everyone, especially unsupervised children.
盡管如此，值得注意的是，這種額外的體重并不適合所有人，尤其是無人看管的兒童。
And there's no real consensus on what weight to use, either.
對于具體重量多少還沒有達成一致。
Many say around 10% of your body weight is the sweet spot.
許多人說，體重的10%左右是最佳狀態。
But how heavy you go is up to you.
但是具體重量多少取決于自己。
Some people like their blanket a little heavier, some a little lighter.
有些人喜歡毯子重一點，有些人喜歡毯子輕一點。
Different people are different.
每個人不同。
These weighted blankets are often suggested in mental health communities, particularly for people with anxiety.
心理健康社區經常建議焦慮的人使用這些加厚的毯子。
They're also commonly used by people with autism, to soothe people with dementia, or by people who have trouble sleeping.
自閉癥患者、癡呆患者或睡眠障礙患者也可以使用。
And with so many uses across diverse conditions, they kind of sound too good to be true.
毯子在不同條件下可以有這么多的用途，聽起來真是太棒了，難以置信。
But research suggests there may actually be something to them.
但研究表明，其中確實有些緣由。
There are several studies that show, subjectively at least, that sleeping with a weighted blanket helps people feel less anxious.
有幾項研究表明，至少在主觀上，睡覺蓋著加重的毯子有助于減輕人們的焦慮感。
For example, in a 2008 study involving 32 adults,
例如，2008年一項涉及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,
問卷調查中63%的受訪者稱，在使用13.6公斤重的毛毯睡覺后，焦慮感有所減輕。
and 78% of them said they felt more relaxed with it.
78%的人表示，蓋著加厚的毛毯會讓他們感覺更放松。
Other anxiety studies have had similar results,
其他有關焦慮研究的結果和此類似，
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.
甚至在那些不是專門針對焦慮的研究中，也有相當大一部分參與者似乎也有類似的經歷。
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年的一項研究中，31名患有慢性失眠癥的參與者表示，當他們睡覺蓋著加厚的毯子時，會感到更安全、更舒適。
They also believed they slept better — and they were right.
他們也相信自己睡得更好——他們是對的。
Sleep quality data revealed that they tossed and turned a whole lot less under the heavy blanket.
睡眠質量數據顯示，這些人在厚厚的毯子下翻來覆去的次數要少得多。
They also stayed asleep for longer intervals.
睡眠時間也更久。
Similarly, both the children and their parents in a 2014 study involving 67 kids with autism reported liking the weighted blanket better.
同樣，在2014年一項涉及67名自閉癥兒童的研究中，這些自閉癥兒童和他們的父母都表示，他們更喜歡加厚的毯子。
The only thing is… in that study, it didn't actually help them sleep longer.
研究中出現的唯一問題是，實際上加厚的毯子并沒有讓他們的睡眠時間更久。
In fact, when it comes to improving sleep, the research is a pretty mixed bag.
事實上，在改善睡眠方面，該研究的結果好壞參半。
Same with their use by people with autism— sometimes they seem to help with things like anxiety or behavioral symptoms, sometimes they don't.
對自閉癥患者的研究也是如此——焦慮或行為癥狀似乎有時緩解了，有時則沒有緩解。
There is some evidence that a weighted blanket can help you relax during a stressful situation.
有證據表明，加重的毯子可以幫助你在緊張的情況下放松。
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年一項研究監測了60名患者在拔智齒時的心率，其中30名患者在拔智齒的過程中蓋上了一條加重毛毯。
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 —
數據顯示，雖然過程中每個人都覺得很揪心，但那些沒有得到厚毯子的人在“戰斗或逃跑”模式上花費的時間更多——
basically, they were freaking out, while the others were able to somewhat calm down.
他們基本上都嚇壞了，而其他人都能稍微冷靜下來。
But… not all scientists think the heart rate measures used are reliable indicators of nervous system activity.
但是，并不是所有的科學家都認為心率測量是神經系統活動的可靠指標。
And no one really knows how weighted blankets could trigger a more relaxed state.
沒有人真正知道毯子的重量如何能引發一種更放松的狀態。
Some scientists think they provide deep pressure stimulation — a type of pressure that is thought to trigger your nervous system's chill mode.
一些科學家認為毯子能提供深度壓力刺激——一種被認為能觸發神經系統寒戰模式的壓力類型。
But even if that's true, there's a bit of a gap with regards to how that works.
即使這種說法是真的，但離找到原因還是有差距的。
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
這可能是認知問題——壓力會讓你有種被擁抱的感覺，這種感覺超級讓人安心
— something we've evolved to find relaxing.
——人類進化用來放松的東西。
Or, something about the weight itself could trigger changes to the cells that nudge the nervous system towards relaxation.
或者，重量本身可能會引發細胞上的變化，從而推動神經系統放松。
Or any benefits could be a placebo effect:
或者說可能是安慰效應:
people feel relaxed or sleep better when wrapped in these heavy blankets simply because they believe that's what should happen.
當人們裹著厚毯子時，會感到放松或睡眠質量更好，僅僅是因為意念所使。
In order to really figure out how weighted blankets work when they do, we'd need a study with a placebo control.
為了真正弄清楚毯子的重量是如何起作用的，我們需要進行對照研究。
But… you can't really make a not-heavy blanket that people think is heavy.
但是，你不可能找到人們認為重，但實際不重的毯子。
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.
這意味著在真正的對照試驗中，人們不確定他們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.
這就很難判斷他們所描述的積極影響是由于他們的預期，還是因為實際效果。
In the end, some would say it doesn't matter why they work — just that they do.
最后，有些人會說，原因并不重要，重要的是結果。
For many, weighted blankets are a source of relief for some pretty unpleasant symptoms.
對許多人來說，加重的毯子可以緩解一些不舒服的癥狀。
And that's great. I like blanket hugs. But they definitely don't work for others, and scientists can't really say why.
這很好。我喜歡溫暖擁抱的感覺。但加重的毯子肯定對其他人不起作用，科學家們也不知道原因。
In the end, it all comes down to individual preferences.
最終，還是看個人喜好吧。
Like I said it earlier, different people are different.
就像我之前說的，每個人不同。
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，是否嘗試這種舒適的方法取決于你，當然也包括你的資金狀況。
I don't think they are cheap.
我認為這種方式不便宜。
Thanks for watching this episode of SciShow Psych!
感謝收看本期心理科學秀！
And a special thanks to our patrons on Patreon.
并特別感謝Patreon對本節目的支持。
Without their continued support, we couldn't make episodes like this.
沒有他們一直以來的支持，我們不可能拍出這樣的劇集。
If you'd like to help us make free educational videos about psychology, or just learn more about our Patreon community,
如果你想幫助我們制作關于心理學的免費教育視頻，或者只是想更多地了解我們的Patreon社區，
you can head on over to Patreon.com/SciShow.
你可以登陸Patreon.com/SciShow。
