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Blanket Get Rid of Your Insomnia?
Sleep — it's something all of us know we need. Unfortunately, many of us don't get enough. Unfortunately, not enough sleep has been linked to a host of health conditions, including from irritability to higher rates of heart disease - Bedding Blankets And Throws.
When you have trouble dropping off to sleep, or you don't get high quality sleep at night, a weighted blanket might help you banish insomnia and enjoy more restorative sleep. Here's a review of why sleep is so essential for good health, and how creating a few basic changes might help you get 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 may result in potentially serious health problems. The most frequent of sleep disorders, it affects about 40 million people in the United States. The National Sleep Foundation (NSF) characterizes insomnia as difficulty dropping off to sleep, staying asleep or returning to sleep. Insomnia occurring at least three nights a week for a minimum of 3 months or even more is considered 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 individuals 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 understand how disruptive it may be. Common side effects of insomnia include not enough energy, anxiety, irritability and pervasive drowsiness.
Studies have linked insomnia with an increased risk of car accidents and occupational injury. In line with the NSF, research shows that staying awake for 18 consecutive hours has exactly the same effect on the human body 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 — above 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 probably be involved with accidents” and “those that report disturbed sleep are nearly twice as prone to die in a work-related accident.”
How Much Sleep Do You Need?
Many people are surprised to understand they're not getting the appropriate level 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
In addition to getting the proper level of sleep, it is also important to produce an environment that promotes good sleep quality. A large part 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 enough time spent sleeping. You are able to spend hours in bed, but if your sleep environment isn't conducive to restful sleep, you'll end up wasting time — and a chance to have the restorative sleep the human body needs. Listed here are five tips for improving your sleep hygiene and creating a great sleep environment.
Make Your Bedroom a Sleep Haven
Can be 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 individuals — especially parents — a master suite ultimately ends up being something of a standard room where you fold clothes, watch television and focus on projects outside of the office.
Sleep experts say this will set you up to fail in regards 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 into a haven for sleep, begin by decluttering. Drive 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 actually best for sleep, because the photosensitive cells in the eye are least sensitive to the red wavelength. These cells are most sensitive to blue light, which explains why the blue-tinted glare of a TV or monitor is so disruptive to sleep.
Sleep experts say it's also wise 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 must 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 each and every day, in accordance with Dr. Michael J. Breus, The Sleep Doctor. While caffeine can provide a short-term stimulus which in fact improves alertness, overconsumption has the opposite effect.
Dr. Breus explains that caffeine suppresses the production of melatonin, the neurotransmitter in charge of regulating sleep. “It may surprise you to listen to, but caffeine has an even stronger influence on melatonin suppression than bright light.” This means that 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 how much caffeine is too much? The Food and Drug Administration recommends limiting you to ultimately 400 mg each day. When you have a center condition or other health concerns, your doctor might recommend less (or none at all).
Set up a Soothing Bedtime Routine
In the event that you conk out each day before the television, or you get to sleep in bed along with your phone in hand, you're not likely utilising the best sleep hygiene possible. Just like a soothing bath and bedtime story can perhaps work wonders in regards to getting children to bed promptly, a regular bedtime routine might 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 creating a to-do list to help clear your brain of worries and tasks for the following day.
Eliminate Screen Time
Sleep expert Dr. Charles Czeisler says smartphones and similar products are notorious “sleep stealers.” When you recharge in bed, he says your phone ought to be downstairs (or in another room) doing its own — separate — recharging. “People will say, ‘I wake up, visit the toilet, and check my phone.' That's a disaster from the get-go. Before you understand it, you send out a few tweets, and oahu is the morning. It's very disturbing. This is exactly why the electronics should really not take the bedroom.”
In addition to charging your phone and tablet somewhere besides the sack, it's also wise to be mindful of how much time spent on it before bed. A whopping 95 percent of people use some kind of electronic device within an hour of bed — something that may ensure it is difficult to get to sleep and stay asleep.
Try Deep Pressure Touch Stimulation
Bedding Blankets And Throws - Relaxation techniques like massage, meditation and yoga have already been shown to market 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 as it directly influences your body's production of serotonin, that will be essential for the production of melatonin.” Deep massage, which uses slower, more forceful strokes to a target the deepest muscles, is particularly ideal for inducing healthy sleep.
With a weighted blanket, you are able to continue the benefits of deep pressure touch stimulation through the entire night. Research published by the American Academy of Pediatrics reveals that weighted blankets might 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.