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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, lack of sleep has been associated with a number of health conditions, including sets from irritability to higher rates of heart disease - Bed Throws Queen Size.
When you yourself have trouble falling asleep, or you never get high quality sleep through the night, a heavy blanket may help you banish insomnia and enjoy more restorative sleep. Here's a review of why sleep is so essential for health, and how building a few basic changes will help you obtain an improved night's rest.
How Sleep Disorders Affect Your Health
Insomnia is much more than an inconvenience. When it's persistent and ongoing, it can result in potentially serious health problems. The most typical of most sleep disorders, it affects about 40 million people in the United States. The National Sleep Foundation (NSF) characterizes insomnia as difficulty falling asleep, staying asleep or returning to sleep. Insomnia that develops at the very least three nights a week for a minimum of 3 months or more is known as chronic insomnia, that may wreak havoc on a person's health.
As you might expect, shift workers — nurses, doctors, truck drivers and factory workers — have higher rates of insomnia compared to those who work regular 9-to-5 jobs. However, insomnia can strike more or less anyone regardless of these work schedule or daily habits. If you've ever struggled with insomnia, you realize how disruptive it can be. Common side aftereffects of insomnia include lack of energy, anxiety, irritability and pervasive drowsiness.
Studies have linked insomnia with a greater threat of car accidents and occupational injury. According to the NSF, research indicates that staying awake for 18 consecutive hours has the same effect on the body as driving with a blood alcohol degree of .05 percent. Staying awake for 24 hours straight can be compared to driving with a blood alcohol degree 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. According to the Sleep Center of Greater Pittsburgh, “highly fatigued workers are 70 percent more probably be associated with accidents” and “people who report disturbed sleep are nearly doubly prone to die in a work-related accident.”
How Much Sleep Do You Need?
Many people are surprised to learn they're not getting the proper amount of sleep each night. While individual sleep needs vary, the NSF recommends general sleep guidelines for each 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
As well as getting the best amount of sleep, additionally it is important to generate an environment that promotes good sleep quality. A huge part of maintaining a fruitful sleep environment is practicing good “sleep hygiene” whenever possible.
Methods to Improve Your Sleep Hygiene
In accordance with Harvard Medical School, good sleep hygiene can include any practice or habit that can help you maximize enough time spent sleeping. You are able to spend hours during intercourse, but if your sleep environment isn't conducive to restful sleep, you'll wind up wasting time — and a chance to have the restorative sleep the body needs. Here are five strategies for improving your sleep hygiene and creating a perfect sleep environment.
Make Your Bedroom a Sleep Haven
Is your bedroom an inviting oasis, or does it resemble Grand Central Station, with piles of clothing, toys and other odds and ends of lifestyle? For many people — especially parents — a master bedroom ends up being something of a common room where you fold clothes, watch television and work with projects not in the office.
Sleep experts say this will set you around fail when it comes to getting the sleep you need. Not even close to being truly a multitasking space, your bedroom should be considered a place where you visit relax, unwind and rest.
To transform your bedroom in to 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. In accordance with sleep researchers, red light is actually best for sleep, as 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 monitor is so disruptive to sleep.
Sleep experts say it's also wise to keep consitently the temperature between 60 and 67 degrees, as the human body naturally cools down at night. For better sleep, researchers say to “consider your bedroom as a cave — it must be quiet, cool and dark to find the best chance at getting enough rest.”
Limit Caffeine Intake
Statistics demonstrate that caffeine is about as American as apple pie. About 80 percent of the population consumes caffeine everyday, based on Dr. Michael J. Breus, The Sleep Doctor. While caffeine can provide a short-term stimulus that truly improves alertness, overconsumption has the alternative effect.
Dr. Breus explains that caffeine suppresses the production of melatonin, the neurotransmitter accountable for regulating sleep. “It might surprise you to hear, but caffeine has a straight stronger influence on melatonin suppression than bright light.” Which means your evening soda, tea or coffee could possibly be impacting your sleep more than late-night TV or even a long after-hours work session.
So just how much caffeine is an excessive amount of? The Food and Drug Administration recommends limiting yourself to 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
In the event that you conk out each day facing the tv screen, or you fall asleep during intercourse with your phone in hand, you're probably not using the best sleep hygiene possible. Just like a calming bath and bedtime story can 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 bed time routine for combating insomnia. Tips include light reading (sleep experts recommend avoiding backlit devices), meditation, playing relaxing music and building a to-do list to help clear your brain of worries and tasks for the next day.
Eliminate Screen Time
Sleep expert Dr. Charles Czeisler says smartphones and similar products are notorious “sleep stealers.” When you recharge during intercourse, he says your phone should really be downstairs (or in another room) doing its own — separate — recharging. “People will say, ‘I awaken, visit the bathroom, and check my phone.' That is a disaster from the get-go. Before you realize it, you send out a couple of tweets, and oahu is the morning. It is rather disturbing. This is exactly why the electronics should really not be in the bedroom.”
As well as charging your phone and tablet somewhere besides the bed room, it's also wise to be mindful of just how much time spent onto it before bed. A whopping 95 percent of individuals use some type of digital camera within an hour of bed — something that could allow it to be difficult to fall asleep and stay asleep.
Try Deep Pressure Touch Stimulation
Bed Throws Queen Size - Relaxation techniques like massage, meditation and yoga have now been shown to market better quality sleep. As Kray Kibler states in Sleep Review, the journal for sleep specialists, “The chemistry of sleep is applicable with regards to massage because it directly influences your body's production of serotonin, that is essential for the production of melatonin.” Deep massage, which uses slower, more forceful strokes to focus on the deepest muscles, is particularly ideal for inducing healthy sleep.
With a heavy blanket, you can continue the advantages of deep pressure touch stimulation through the entire night. Research published by the American Academy of Pediatrics reveals that weighted blankets may 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.