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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, insufficient sleep has been linked to a host of health issues, including from irritability to higher rates of heart disease - Blankets At Target Store.
When you yourself have trouble falling asleep, or you don't get high quality sleep during the night, a heavy blanket will help you banish insomnia and enjoy more restorative sleep. Here's a review of why sleep is really essential for health, and how making a few basic changes will help you receive a much better night's rest.
How Sleep Disorders Affect Your Health
Insomnia is much more than an inconvenience. When it's persistent and ongoing, it could result in potentially serious health problems. The most typical of all 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 time for sleep. Insomnia that happens at the least three nights weekly for no less than three months or even more is recognized as chronic insomnia, which can 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 people 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 could be. Common side aftereffects of insomnia include insufficient energy, anxiety, irritability and pervasive drowsiness.
Studies have linked insomnia with a greater risk of car accidents and occupational injury. According to the NSF, research indicates that staying awake for 18 consecutive hours has the same effect on your system as driving with a blood alcohol level of .05 percent. Staying awake for 24 hours straight can be compared 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 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 in accidents” and “those who report disturbed sleep are nearly two times 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 proper amount 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
Along with getting the proper amount of sleep, it's also important to produce an environment that promotes good sleep quality. A big element of maintaining a fruitful sleep environment is practicing good “sleep hygiene” whenever possible.
Methods to Improve Your Sleep Hygiene
In accordance with Harvard Medical School, good sleep hygiene can include any practice or habit that helps you maximize enough time you spend sleeping. You can spend hours in bed, but if your sleep environment isn't conducive to restful sleep, you'll find yourself wasting time — and an opportunity to obtain the restorative sleep your system needs. Here are five methods for improving your sleep hygiene and creating a perfect sleep environment.
Make Your Bedroom a Sleep Haven
Is 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 ultimately ends up being something of a typical room where you fold clothes, watch television and work on projects outside the office.
Sleep experts say this could set you up to fail in regards to having the sleep you need. Far from being a multitasking space, your bedroom should be a place where you head to relax, unwind and rest.
To transform your bedroom into a haven for sleep, start 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. In accordance with sleep researchers, red light is obviously best for sleep, as 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 screen is really 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 tell “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 reveal that caffeine is about as American as apple pie. About 80 percent of the populace consumes caffeine every single day, according to Dr. Michael J. Breus, The Sleep Doctor. While caffeine can offer a short-term stimulus that really 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 know, 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 a lot of? The Food and Drug Administration recommends limiting you to ultimately 400 mg each day. When you yourself 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 in front of the tv screen, or you fall asleep in bed along with your phone in hand, you're not likely utilizing the best sleep hygiene possible. Just as a calming bath and bedtime story can work wonders in regards to getting children to bed punctually, 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, playing relaxing music and making a to-do list to help clear your brain of worries and tasks for the next day.
Eliminate Screen Time
Sleep expert Dr. Charles Czeisler says smartphones and similar tools are notorious “sleep stealers.” When you recharge in bed, he says your phone should really be downstairs (or in another room) doing a unique — separate — recharging. “People will say, ‘I awaken, head to the restroom, and check my phone.' That is clearly a disaster from the get-go. Before you know it, you return out a couple of tweets, and oahu is the morning. It's very disturbing. That's why the electronics should really not take the bedroom.”
Along with charging your phone and tablet somewhere besides the bedroom, you should also be mindful of just how much time you spend on it before bed. A whopping 95 percent of people use some sort of digital camera inside an hour of bed — something that can ensure it is difficult to fall asleep and stay asleep.
Try Deep Pressure Touch Stimulation
Blankets At Target Store - Relaxation techniques like massage, meditation and yoga have been shown to advertise higher quality sleep. As Kray Kibler states in Sleep Review, the journal for sleep specialists, “The chemistry of sleep is applicable in terms of massage since it directly influences your body's production of serotonin, which can be essential 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 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 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.