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Blanket Get Gone Your Insomnia?
Sleep — it's something we all know we need. Unfortunately, the majority of us don't get enough. Unfortunately, not enough sleep has been linked to a host of health issues, including sets from irritability to higher rates of heart disease - Bed Throws And Blankets.
If you have trouble dropping off to sleep, or that you do not get good quality sleep through the night, a heavy blanket may help you banish insomnia and enjoy more restorative sleep. Here's a glance at why sleep is really essential for a healthy body, and how creating a few basic changes will help you receive a better night's rest.
How Sleep Disorders Affect Your Health
Insomnia is significantly significantly more than an inconvenience. When it's persistent and ongoing, it can 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 the very least three nights per week for at the least 90 days or even more is known as chronic insomnia, that may 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 in comparison to those who work regular 9-to-5 jobs. However, insomnia can strike almost anyone regardless of their work schedule or daily habits. If you've ever struggled with insomnia, you know how disruptive it can be. Common side aftereffects of insomnia include not enough energy, anxiety, irritability and pervasive drowsiness.
Studies have also linked insomnia with a higher risk of car accidents and occupational injury. In line with the NSF, research indicates that staying awake for 18 consecutive hours has the exact same effect on the human body 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 — well over the legal limit of .08 percent.
In the workplace, sleep disorders like insomnia lead to a sharp increase in accidents. In line with the Sleep Center of Greater Pittsburgh, “highly fatigued workers are 70 percent more probably be involved with 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 understand they're not getting the correct number of sleep each night. While individual sleep needs vary, the NSF recommends general sleep guidelines for each and 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
In addition to getting the best number of sleep, it's also important to produce an environment that promotes good sleep quality. A big element of maintaining a successful 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 full time spent sleeping. You can spend hours during intercourse, but if your sleep environment isn't conducive to restful sleep, you'll find yourself wasting time — and a chance to have the restorative sleep the human body needs. Here are five strategies 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 everyday life? For many people — especially parents — a master suite ultimately ends up being something of a typical room where you fold clothes, watch television and focus on projects outside the office.
Sleep experts say this will set you up to fail as it pertains to getting the sleep you need. Far from being fully a multitasking space, your bedroom should be considered a place where you visit 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. Based on sleep researchers, red light is in fact best for sleep, because the photosensitive cells in the 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 you should also keep carefully the temperature between 60 and 67 degrees, as your body naturally cools down at night. For better sleep, researchers tell “consider your bedroom as a cave — it must be quiet, cool and dark for the best chance at getting enough rest.”
Limit Caffeine Intake
Statistics demonstrate that caffeine is all about as American as apple pie. About 80 percent of the population consumes caffeine each and every day, according to Dr. Michael J. Breus, The Sleep Doctor. While caffeine can provide a short-term stimulus that truly improves alertness, overconsumption has the alternative effect.
Dr. Breus explains that caffeine suppresses the production of melatonin, the neurotransmitter in charge of regulating sleep. “It might surprise you to hear, 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 significantly more than late-night TV or a long after-hours work session.
So how much caffeine is a lot of? The Food and Drug Administration recommends limiting yourself to 400 mg each day. If you have a center condition or other health concerns, your doctor might recommend less (or none at all).
Establish a Soothing Bedtime Routine
If you conk out each day before the tv screen, or you get to sleep during intercourse together with your phone at your fingertips, you're not likely utilizing the best sleep hygiene possible. Just like a relaxing bath and bedtime story can work wonders as it pertains 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, listening to relaxing music and creating a to-do list to simply help clear your brain of worries and tasks for the next day.
Eliminate Screen Time
Sleep expert Dr. Charles Czeisler says smartphones and similar products are notorious “sleep stealers.” Whenever you recharge during intercourse, he says your phone ought to be downstairs (or in another room) doing a unique — separate — recharging. “People will say, ‘I awaken, visit the toilet, and check my phone.' That is a disaster from the get-go. Before you know it, you send out a few tweets, and it's the morning. It is rather disturbing. This is exactly why the electronics should certainly not be in the bedroom.”
In addition to charging your phone and tablet somewhere besides the sack, you should also be mindful of how much time spent on it before bed. A massive 95 percent of individuals use some sort of electronic device in a hour of bed — something that can allow it to be difficult to get to sleep and stay asleep.
Try Deep Pressure Touch Stimulation
Bed Throws And Blankets - Relaxation techniques like massage, meditation and yoga have already 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 in relation to massage since it directly influences your body's production of serotonin, that will be needed for the production of melatonin.” Deep massage, which uses slower, more forceful strokes to target the deepest muscles, is particularly ideal for inducing healthy sleep.
With a heavy blanket, you can continue the benefits of deep pressure touch stimulation through the entire 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.