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Blanket Get Rid of 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 linked to a number of health problems, including everything from irritability to higher rates of heart disease - Blanket Ladder Pottery Barn.
When you yourself have trouble falling asleep, or that you don't get good quality sleep through the night, a weighted blanket can help you banish insomnia and enjoy more restorative sleep. Here's a look at why sleep is really important for a healthy body, and how making a few basic changes can help you obtain an improved 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 lead to potentially serious health problems. The most common of 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 least three nights weekly for at the least 3 months or even more is recognized as chronic insomnia, which could wreak havoc on a person's health.
As you may 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 nearly anyone regardless of their work schedule or daily habits. If you've ever struggled with insomnia, you know how disruptive it could be. Common side ramifications of insomnia include insufficient energy, anxiety, irritability and pervasive drowsiness.
Studies have linked insomnia with a higher danger of car accidents and occupational injury. In line with the NSF, research shows that staying awake for 18 consecutive hours has exactly the same impact 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 — more than the legal limit of .08 percent.
In the workplace, sleep disorders like insomnia lead to a sharp escalation 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 that 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 number 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
Along with getting the right number of sleep, it's also important to generate an environment that promotes good sleep quality. A large part of maintaining a fruitful sleep environment is practicing good “sleep hygiene” whenever possible.
Approaches to Improve Your Sleep Hygiene
Based on Harvard Medical School, good sleep hygiene can include any practice or habit that helps you maximize the time you may spend sleeping. You can spend hours in bed, if your sleep environment isn't conducive to restful sleep, you'll end up wasting time — and a chance to have the restorative sleep your system needs. Here are five strategies 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 lifestyle? For lots of people — especially parents — a master suite ultimately ends up being something of a typical room where you fold clothes, watch television and work with projects outside of the office.
Sleep experts say this can set you as much as fail when it comes to getting the sleep you need. Not even close to being fully a multitasking space, your bedroom should be a place where you head to relax, unwind and rest.
To transform your bedroom right into a haven for sleep, start by 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. Based on sleep researchers, red light is really 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 wise to keep consitently 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 for 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 people consumes caffeine every single day, in accordance with Dr. Michael J. Breus, The Sleep Doctor. While caffeine provides a short-term stimulus that really improves alertness, overconsumption has the contrary effect.
Dr. Breus explains that caffeine suppresses the production of melatonin, the neurotransmitter responsible for regulating sleep. “It could 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 a long after-hours work session.
So simply how much caffeine is too much? The Food and Drug Administration recommends limiting yourself to 400 mg each day. When you yourself have a heart condition or other health concerns, your doctor might recommend less (or none at all).
Begin a Soothing Bedtime Routine
If you conk out daily facing the television, or you get to sleep in bed with your phone in hand, you're most likely not utilising the best sleep hygiene possible. Just like a soothing bath and bedtime story could work wonders when it comes to getting children to bed on time, a typical bedtime routine can 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, playing relaxing music and making a to-do list to help clear your brain of worries and tasks for these day.
Eliminate Screen Time
Sleep expert Dr. Charles Czeisler says smartphones and similar items are notorious “sleep stealers.” Once 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 get up, head to the bathroom, and check my phone.' That's a disaster from the get-go. Before you know it, you send out a couple of tweets, and oahu is the morning. It is extremely disturbing. This is exactly why the electronics should certainly not be in the bedroom.”
Along with charging your phone and tablet somewhere besides the bed room, it's also wise to be mindful of simply how much time you may spend about it before bed. A massive 95 percent of individuals use some kind 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
Blanket Ladder Pottery Barn - Relaxation techniques like massage, meditation and yoga have been shown to advertise 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 the body's production of serotonin, which will be needed for the production of melatonin.” Deep massage, which uses slower, more forceful strokes to a target the deepest muscles, is especially ideal for inducing healthy sleep.
With a weighted blanket, you are able to continue the benefits of deep pressure touch stimulation through the 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.