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Blanket Get Gone Your Insomnia?
Sleep — it's something most of us know we need. Unfortunately, many of us don't get enough. Unfortunately, insufficient sleep has been associated with a host of health conditions, including from irritability to higher rates of heart disease - Best Throws For Sofas.
If you have trouble dropping off to sleep, or you don't get top quality sleep at night, a heavy blanket may help you banish insomnia and enjoy more restorative sleep. Here's a look at why sleep is indeed important for a healthy body, and how building a few basic changes will help you get an improved night's rest.
How Sleep Disorders Affect Your Health
Insomnia is a lot more than an inconvenience. When it's persistent and ongoing, it may lead to potentially serious health problems. The most frequent of all 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 time for sleep. Insomnia that develops at least three nights weekly for at the least 90 days or more is recognized 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 in comparison to individuals who work regular 9-to-5 jobs. However, insomnia can strike just about anyone regardless of these work schedule or daily habits. If you've ever struggled with insomnia, you know how disruptive it may be. Common side effects of insomnia include insufficient energy, anxiety, irritability and pervasive drowsiness.
Studies have also linked insomnia with a greater danger of car accidents and occupational injury. According to the NSF, research shows that staying awake for 18 consecutive hours has exactly the same affect the human body as driving with a blood alcohol amount of .05 percent. Staying awake for 24 hours straight can be compared to driving with a blood alcohol amount of .10 percent — above the legal limit of .08 percent.
In the workplace, sleep disorders like insomnia lead to a sharp escalation in accidents. According to the Sleep Center of Greater Pittsburgh, “highly fatigued workers are 70 percent more probably be associated with 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 understand they're not getting the appropriate level 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
In addition to getting the right level of sleep, additionally it is important to create an environment that promotes good sleep quality. A huge section of maintaining a successful sleep environment is practicing good “sleep hygiene” whenever possible.
Approaches 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 the time you spend sleeping. You can 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 get the restorative sleep the human body needs. Listed here are five tips for improving your sleep hygiene and creating an ideal 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 daily life? For lots of people — especially parents — a master suite ends up being something of a common room where you fold clothes, watch television and work with projects outside of the office.
Sleep experts say this will set you around fail when it comes to having the sleep you need. Definately not being truly a multitasking space, your bedroom should be a place where you go to relax, unwind and rest.
To transform your bedroom into a haven for sleep, start with decluttering. Clean 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 obviously best for sleep, since 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 it's also wise to keep carefully the temperature between 60 and 67 degrees, as the body naturally cools down at night. For better sleep, researchers say to “think of your bedroom as a cave — it ought to be quiet, cool and dark to find the best chance at getting enough rest.”
Limit Caffeine Intake
Statistics reveal that caffeine is about as American as apple pie. About 80 percent of the population consumes caffeine each and every day, based on 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 accountable for regulating sleep. “It would surprise you to listen to, but caffeine has a level stronger influence on melatonin suppression than bright light.” Which means that your evening soda, tea or coffee might 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 you to ultimately 400 mg each day. If you have a center 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 every day in front of the tv, or you fall asleep in bed together with your phone at your fingertips, you're probably not using 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 punctually, 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, hearing relaxing music and building a to-do list to greatly help clear your mind of worries and tasks for these day.
Eliminate Screen Time
Sleep expert Dr. Charles Czeisler says smartphones and similar devices are notorious “sleep stealers.” Whenever you recharge in bed, he says your phone should be downstairs (or in another room) doing its own — separate — recharging. “People will say, ‘I get up, go to the restroom, and check my phone.' That is a disaster from the get-go. Before you know it, you return out a couple of tweets, and oahu is the morning. It is rather 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 just how much time you spend about it before bed. A massive 95 percent of men and women use some sort of computer within an hour of bed — something that may allow it to be difficult to fall asleep and stay asleep.
Try Deep Pressure Touch Stimulation
Best Throws For Sofas - Relaxation techniques like massage, meditation and yoga have already been shown to market higher quality sleep. As Kray Kibler states in Sleep Review, the journal for sleep specialists, “The chemistry of sleep is relevant in terms of massage because it directly influences the body's production of serotonin, which is required for the production of melatonin.” Deep massage, which uses slower, more forceful strokes to target the deepest muscles, is especially helpful for inducing healthy sleep.
With a heavy blanket, you can continue the advantages of deep pressure touch stimulation throughout the 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.