More from my site
Blanket Get Rid of Your Insomnia?
Sleep — it's something we all know we need. Unfortunately, most of us don't get enough. Unfortunately, not enough sleep has been connected to a number of health problems, including from irritability to higher rates of heart disease - Bed Blankets Queen Size.
When you have trouble drifting off to sleep, or that you don't get good quality sleep through the night, a weighted blanket could help you banish insomnia and enjoy more restorative sleep. Here's a glance at why sleep is so very important to a healthy body, and how building a few basic changes might help you get a better night's rest.
How Sleep Disorders Affect Your Health
Insomnia is 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 time for sleep. Insomnia that occurs at least three nights per week for a minimum of 3 months or more is recognized as chronic insomnia, which could 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 the work schedule or daily habits. If you've ever struggled with insomnia, you know how disruptive it can be. Common side ramifications of insomnia include not enough energy, anxiety, irritability and pervasive drowsiness.
Studies also 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 same effect 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 escalation in accidents. According to the Sleep Center of Greater Pittsburgh, “highly fatigued workers are 70 percent more likely to be associated with accidents” and “people who report disturbed sleep are nearly two times as prone to die in a work-related accident.”
How Much Sleep Do You Need?
Many folks are surprised to understand they're not getting the appropriate amount 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
As well as getting the best amount of sleep, it is also important to produce an environment that promotes good sleep quality. A big part of maintaining a fruitful sleep environment is practicing good “sleep hygiene” whenever possible.
Ways to Improve Your Sleep Hygiene
According to Harvard Medical School, good sleep hygiene can include any practice or habit that helps you maximize the 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 find yourself wasting time — and a way to get the restorative sleep your system needs. Here are five methods for improving your sleep hygiene and creating an ideal 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 everyday 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 on projects not in the office.
Sleep experts say this could set you around 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 go to relax, unwind and rest.
To transform your bedroom right into a haven for sleep, begin 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. According to sleep researchers, red light is really best for sleep, since 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 monitor is so disruptive to sleep.
Sleep experts say it's also advisable to keep 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 should be quiet, cool and dark for the best chance at getting enough rest.”
Limit Caffeine Intake
Statistics reveal that caffeine is approximately as American as apple pie. About 80 percent of the population consumes caffeine every single day, based on Dr. Michael J. Breus, The Sleep Doctor. While caffeine can provide a short-term stimulus which 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 listen to, but caffeine has a straight stronger influence on melatonin suppression than bright light.” Which means that your evening soda, tea or coffee could possibly be impacting your sleep more than late-night TV or a long after-hours work session.
So just how much caffeine is a lot 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 before the tv screen, or you fall asleep during intercourse with your phone in hand, you're not likely utilising the best sleep hygiene possible. Just like a soothing bath and bedtime story can perhaps work wonders as it pertains to getting children to bed on time, a typical bedtime routine might 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 building a to-do list to simply help clear your brain of worries and tasks for these day.
Eliminate Screen Time
Sleep expert Dr. Charles Czeisler says smartphones and similar tools are notorious “sleep stealers.” Once you recharge during intercourse, he says your phone should really be downstairs (or in another room) doing a unique — separate — recharging. “People will say, ‘I wake up, go to the bathroom, and check my phone.' That is clearly a disaster from the get-go. Before you know it, you send out a few tweets, and oahu is the morning. It is extremely disturbing. That's why the electronics should certainly not be in the bedroom.”
As well as charging your phone and tablet somewhere besides the sack, it's also advisable to be mindful of just how much time you may spend onto it before bed. A massive 95 percent of individuals use some kind of electronic device in a hour of bed — something that may allow it to be difficult to fall asleep and stay asleep.
Try Deep Pressure Touch Stimulation
Bed Blankets Queen Size - 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 pertinent with regards to massage since it directly influences the body's production of serotonin, that will be required for the production of melatonin.” Deep massage, which uses slower, more forceful strokes to focus on the deepest muscles, is especially helpful for inducing healthy sleep.
With a weighted 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 could 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.