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Blanket Get Reduce Your Insomnia?
Sleep — it's something most 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 everything from irritability to higher rates of heart disease - Bedspreads And Throws Sale.
If you have trouble drifting off to sleep, or you never get good quality sleep at night, a heavy blanket might help you banish insomnia and enjoy more restorative sleep. Here's a review of why sleep is indeed essential for good health, and how making a few basic changes might help you get a much better night's rest.
How Sleep Disorders Affect Your Health
Insomnia is a lot significantly more than an inconvenience. When it's persistent and ongoing, it can 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 returning to sleep. Insomnia occurring at the least three nights weekly for no less than 90 days or more is considered chronic insomnia, which can 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 in comparison to individuals who work regular 9-to-5 jobs. However, insomnia can strike nearly anyone regardless of their work schedule or daily habits. If you've ever struggled with insomnia, you understand how disruptive it can be. Common side aftereffects of insomnia include not enough energy, anxiety, irritability and pervasive drowsiness.
Studies also have linked insomnia with a greater danger of car accidents and occupational injury. In line with the NSF, research shows that staying awake for 18 consecutive hours has the exact same impact on your system 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 — more than the legal limit of .08 percent.
In the workplace, sleep disorders like insomnia result in a sharp increase in accidents. In line with the Sleep Center of Greater Pittsburgh, “highly fatigued workers are 70 percent more likely to be involved in accidents” and “those who report disturbed sleep are nearly two times as more likely to die in a work-related accident.”
How Much Sleep Do You Need?
Many individuals are surprised to master they're not getting the appropriate quantity of sleep each night. While individual sleep needs vary, the NSF recommends general sleep guidelines for every 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 right quantity of sleep, it's also important to produce an environment that promotes good sleep quality. A big section 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 full time you spend sleeping. You are able to spend hours in bed, if a sleep environment isn't conducive to restful sleep, you'll find yourself wasting time — and a chance to get the restorative sleep your system needs. Listed below are five techniques 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 everyday life? For many individuals — especially parents — a master bedroom eventually ends up being something of a standard room where you fold clothes, watch television and work with projects outside of the office.
Sleep experts say this may set you up to fail in regards to getting the sleep you need. Definately not being fully a multitasking space, your bedroom should be described as a place where you visit relax, unwind and rest.
To transform your bedroom into a haven for sleep, start with 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 obviously best for sleep, as 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 computer screen is indeed disruptive to sleep.
Sleep experts say you should also keep consitently the temperature between 60 and 67 degrees, as your 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 for the best chance at getting enough rest.”
Limit Caffeine Intake
Statistics demonstrate that caffeine is all about as American as apple pie. About 80 percent of the populace consumes caffeine every day, in accordance with Dr. Michael J. Breus, The Sleep Doctor. While caffeine provides a short-term stimulus which actually improves alertness, overconsumption has the opposite effect.
Dr. Breus explains that caffeine suppresses the production of melatonin, the neurotransmitter responsible for regulating sleep. “It might surprise you to hear, but caffeine has an even stronger influence on melatonin suppression than bright light.” Which means your evening soda, tea or coffee could possibly be impacting your sleep significantly more than late-night TV or perhaps a long after-hours work session.
So just how much caffeine is a lot of? The Food and Drug Administration recommends limiting you to ultimately 400 mg each day. If you have a heart 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 every day in front of the tv screen, or you fall asleep in bed with your phone at hand, you're probably not using the best sleep hygiene possible. Just as a calming bath and bedtime story can perhaps work wonders in regards to getting children to bed promptly, a typical 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, hearing relaxing music and making a to-do list to help clear the mind 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 in bed, he says your phone must be downstairs (or in another room) doing its — separate — recharging. “People will say, ‘I wake up, visit the restroom, and check my phone.' That's a disaster from the get-go. Before you understand it, you return out a couple of tweets, and it's the morning. It's very disturbing. That's why the electronics should really not take the bedroom.”
As well as charging your phone and tablet somewhere besides the bed room, you should also be mindful of just how much time you spend onto it before bed. A whopping 95 percent of people use some kind of computer within an hour of bed — something that will make it difficult to fall asleep and stay asleep.
Try Deep Pressure Touch Stimulation
Bedspreads And Throws Sale - Relaxation techniques like massage, meditation and yoga have now been shown to advertise higher quality sleep. As Kray Kibler states in Sleep Review, the journal for sleep specialists, “The chemistry of sleep is pertinent with regards to massage since it directly influences the body's production of serotonin, that will be needed 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 heavy blanket, you are able to continue the benefits of deep pressure touch stimulation throughout the 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.