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Blanket Get Rid of Your Insomnia?
Sleep — it's something we all know we need. Unfortunately, many of us don't get enough. Unfortunately, insufficient sleep has been linked to a number of health problems, including everything from irritability to raised rates of heart disease - Beach Throw Blanket.
When you yourself have trouble drifting off to sleep, or that you do not get good quality sleep at night, a heavy blanket can help you banish insomnia and enjoy more restorative sleep. Here's a review of why sleep is really important for health, and how building a few basic changes will help you receive a better night's rest.
How Sleep Disorders Affect Your Health
Insomnia is much a lot more than an inconvenience. When it's persistent and ongoing, it could result in potentially serious health problems. The most frequent of most sleep disorders, it affects about 40 million people in the United States. The National Sleep Foundation (NSF) characterizes insomnia as difficulty drifting off to sleep, staying asleep or time for sleep. Insomnia that happens at the least three nights weekly for at the least three months or more is recognized as chronic insomnia, that may wreak havoc on a person's health.
As you could expect, shift workers — nurses, doctors, truck drivers and factory workers — have higher rates of insomnia compared to people who work regular 9-to-5 jobs. However, insomnia can strike nearly anyone regardless of the work schedule or daily habits. If you've ever struggled with insomnia, you realize how disruptive it could be. Common side effects of insomnia include insufficient energy, anxiety, irritability and pervasive drowsiness.
Studies have linked insomnia with a greater threat of car accidents and occupational injury. In line with the NSF, research indicates that staying awake for 18 consecutive hours has exactly the same effect on your system as driving with a blood alcohol level of .05 percent. Staying awake for 24 hours straight is comparable to driving with a blood alcohol level of .10 percent — well over the legal limit of .08 percent.
In the workplace, sleep disorders like insomnia result in a sharp upsurge in accidents. In line with the Sleep Center of Greater Pittsburgh, “highly fatigued workers are 70 percent more apt to be involved in accidents” and “those who report disturbed sleep are nearly twice as more likely to die in a work-related accident.”
How Much Sleep Do You Need?
Many people are surprised to understand they're not getting the correct number of sleep each night. While individual sleep needs vary, the NSF recommends general sleep guidelines for every single age group.
Older adults (65+) - 7 to 8 hours
Adults (26-64) - 7 to 9 hours
Young Adults (18-25) - 7 to 9 hours
Teenager (14-17) - 8 to 10 hours
School Age (6-13) - 9 to 11 hours
Preschool (3-5) - 10 to 13 hours
Toddler (1-2) - 11 to 14 hours
Infant (4-11 months) - 12 to 15 hours
Newborn (0-3 months) - 14 to 17 hours
Along with getting the best number of sleep, it's also important to generate an environment that promotes good sleep quality. A large element of maintaining an effective sleep environment is practicing good “sleep hygiene” whenever possible.
Approaches to Improve Your Sleep Hygiene
According to Harvard Medical School, good sleep hygiene can include any practice or habit that can help you maximize the time you may spend sleeping. You are able to spend hours in bed, if your sleep environment isn't conducive to restful sleep, you'll wind up wasting time — and a way to have the restorative sleep your system needs. Listed below are five tips for improving your sleep hygiene and creating an ideal sleep environment.
Make Your Bedroom a Sleep Haven
Is the bedroom an inviting oasis, or does it resemble Grand Central Station, with piles of clothing, toys and other odds and ends of daily life? For many individuals — especially parents — a master suite ends up being something of a typical room where you fold clothes, watch television and work on projects outside the office.
Sleep experts say this will set you as much as fail when it comes to having the sleep you need. Definately not being a multitasking space, your bedroom should be described as a place where you head to relax, unwind and rest.
To transform your bedroom right into a haven for sleep, start by decluttering. Clear out the laundry, toys, books and other items. From there, select bedding, lighting and colors that promote rest. Even something as simple as your lightbulbs can impact your sleep. According to sleep researchers, red light is in fact best for sleep, while the photosensitive cells in the human eye are least sensitive to the red wavelength. These cells are most sensitive to blue light, which is why the blue-tinted glare of a TV or screen is really disruptive to sleep.
Sleep experts say it's also advisable to keep the temperature between 60 and 67 degrees, as the body naturally cools down at night. For better sleep, researchers say to “consider your bedroom as a cave — it should be quiet, cool and dark to find the best chance at getting enough rest.”
Limit Caffeine Intake
Statistics reveal that caffeine is approximately as American as apple pie. About 80 percent of the populace consumes caffeine every day, according to Dr. Michael J. Breus, The Sleep Doctor. While caffeine provides a short-term stimulus which actually improves alertness, overconsumption has the contrary effect.
Dr. Breus explains that caffeine suppresses the production of melatonin, the neurotransmitter in charge of regulating sleep. “It might surprise you to know, but caffeine has a level stronger influence on melatonin suppression than bright light.” This means that your evening soda, tea or coffee might be impacting your sleep a lot more than late-night TV or perhaps a long after-hours work session.
So just how much caffeine is too much? The Food and Drug Administration recommends limiting you to ultimately 400 mg each day. When you yourself have a heart condition and other health concerns, your doctor might recommend less (or none at all).
Begin a Soothing Bedtime Routine
If you conk out daily in front of the tv screen, or you get to sleep in bed along with your phone at hand, you're most likely not utilising the best sleep hygiene possible. In the same way a calming bath and bedtime story can perhaps work wonders when it comes to getting children to bed on time, a regular bedtime routine will help adults, too.
Ethan Green, the founder of No Sleepless Nights, recommends a bedtime routine for combating insomnia. Tips include light reading (sleep experts recommend avoiding backlit devices), meditation, hearing relaxing music and building a to-do list to simply help clear your mind of worries and tasks for the next day.
Eliminate Screen Time
Sleep expert Dr. Charles Czeisler says smartphones and similar devices are notorious “sleep stealers.” When you recharge in bed, he says your phone should really be downstairs (or in another room) doing its own — separate — recharging. “People will say, ‘I awaken, head to the restroom, and check my phone.' That is a disaster from the get-go. Before you realize it, you send out several tweets, and it's the morning. It is rather disturbing. That's why the electronics should certainly not be in the bedroom.”
Along with charging your phone and tablet somewhere besides the bedroom, it's also advisable to be mindful of just how much time you may spend on it before bed. A whopping 95 percent of men and women use some sort of computer inside an hour of bed — something that will ensure it is difficult to get to sleep and stay asleep.
Try Deep Pressure Touch Stimulation
Beach Throw Blanket - Relaxation techniques like massage, meditation and yoga have already been shown to promote better quality sleep. As Kray Kibler states in Sleep Review, the journal for sleep specialists, “The chemistry of sleep is pertinent with regards to massage because it directly influences the body's production of serotonin, which can be needed for the production of melatonin.” Deep massage, which uses slower, more forceful strokes to a target the deepest muscles, is especially useful for inducing healthy sleep.
With a heavy blanket, you can continue the benefits of deep pressure touch stimulation through the entire night. Research published by the American Academy of Pediatrics reveals that weighted blankets can help children with autism spectrum disorder sleep better. In a 2004 study, weighted blankets reduced nighttime cortisol (the stress hormone) levels in adults with sleep disorders, stress and pain.