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Blanket Get Rid of Your Insomnia?
Sleep — it's something most of us know we need. Unfortunately, the majority of us don't get enough. Unfortunately, not enough sleep has been connected to a number of health problems, including everything from irritability to higher rates of heart disease - Blanket Scarf Forever 21.
When you have trouble falling asleep, or you don't get top quality sleep at night, a heavy blanket will help you banish insomnia and enjoy more restorative sleep. Here's a look at why sleep is indeed essential for a healthy body, and how building a few basic changes will help you obtain an improved night's rest.
How Sleep Disorders Affect Your Health
Insomnia is significantly significantly more than an inconvenience. When it's persistent and ongoing, it may result in potentially serious health problems. The most common 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 occurs at the very least three nights weekly for a minimum of 3 months or more is known as 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 compared to individuals who work regular 9-to-5 jobs. However, insomnia can strike pretty much anyone regardless of their work schedule or daily habits. If you've ever struggled with insomnia, you realize how disruptive it may be. Common side aftereffects of insomnia include not enough energy, anxiety, irritability and pervasive drowsiness.
Studies have linked insomnia with an increased danger of car accidents and occupational injury. According to the NSF, research indicates that staying awake for 18 consecutive hours has the exact same effect on your 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 increase in accidents. According to the Sleep Center of Greater Pittsburgh, “highly fatigued workers are 70 percent more apt to be involved with accidents” and “those who report disturbed sleep are nearly doubly more likely to die in a work-related accident.”
How Much Sleep Do You Need?
Many folks are surprised to master they're not getting the proper level 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 proper level of sleep, additionally it is important to create an environment that promotes good sleep quality. A big part of maintaining a fruitful 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 helps you maximize enough time you may spend sleeping. You are able to spend hours during intercourse, if your sleep environment isn't conducive to restful sleep, you'll end up wasting time — and a way to have the restorative sleep your body needs. Here are five methods 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 daily life? For lots of people — especially parents — a master bedroom eventually ends up being something of a standard room where you fold clothes, watch television and work on projects not in the office.
Sleep experts say this may set you up to fail as it pertains to having 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 right into a haven for sleep, start with 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 obviously best for sleep, whilst the photosensitive cells in the human 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 the body naturally cools down at night. For better sleep, researchers say to “consider 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 demonstrate that caffeine is approximately as American as apple pie. About 80 percent of the populace consumes caffeine each and every day, based on Dr. Michael J. Breus, The Sleep Doctor. While caffeine provides a short-term stimulus that actually improves alertness, overconsumption has the alternative effect.
Dr. Breus explains that caffeine suppresses the production of melatonin, the neurotransmitter responsible for regulating sleep. “It will 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 might be impacting your sleep significantly more than late-night TV or a long after-hours work session.
So simply how much caffeine is an excessive amount of? The Food and Drug Administration recommends limiting yourself to 400 mg each day. When you have a center condition and 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 daily facing the tv screen, or you get to sleep during intercourse with your phone at your fingertips, you're probably not utilizing the best sleep hygiene possible. Just like a calming bath and bedtime story can work wonders as it pertains to getting children to bed on time, a typical bedtime routine will 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, hearing relaxing music and building a to-do list to simply help clear the mind of worries and tasks for the next day.
Eliminate Screen Time
Sleep expert Dr. Charles Czeisler says smartphones and similar machines are notorious “sleep stealers.” Once you recharge during intercourse, he says your phone should be downstairs (or in another room) doing its — separate — recharging. “People will say, ‘I get up, visit the restroom, and check my phone.' That is a disaster from the get-go. Before you realize it, you send out a few tweets, and it's the morning. It is extremely 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 simply how much time you may spend about it before bed. A whopping 95 percent of people use some type 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 Scarf Forever 21 - Relaxation techniques like massage, meditation and yoga have been shown to promote 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, which will be 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 will 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.