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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, lack of sleep has been connected to a number of health issues, including sets from irritability to raised rates of heart disease - Blanket Or Throw.
When you have trouble drifting off to sleep, or that you don't get top quality sleep at night, a weighted blanket can help you banish insomnia and enjoy more restorative sleep. Here's a review of why sleep is so very important to a healthy body, and how building a few basic changes will help you receive a better night's rest.
How Sleep Disorders Affect Your Health
Insomnia is a lot more than an inconvenience. When it's persistent and ongoing, it could result in potentially serious health problems. The most frequent of 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 occurring at least three nights a week for no less than 90 days or even more is recognized as chronic insomnia, which can wreak havoc on a person's health.
As you could 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 just about anyone regardless of these work schedule or daily habits. If you've ever struggled with insomnia, you understand how disruptive it could be. Common side aftereffects of insomnia include lack of energy, anxiety, irritability and pervasive drowsiness.
Studies have linked insomnia with a higher risk of car accidents and occupational injury. According to the NSF, research shows that staying awake for 18 consecutive hours has the same impact on your body 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 — well over 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 involved with accidents” and “those who report disturbed sleep are nearly two times as likely to die in a work-related accident.”
How Much Sleep Do You Need?
Many folks are surprised to understand they're not getting the correct 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 best level of sleep, it is also important to generate an environment that promotes good sleep quality. A huge element of maintaining a successful 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 can help you maximize the full time you spend sleeping. You can spend hours during sex, but if your sleep environment isn't conducive to restful sleep, you'll wind up wasting time — and an opportunity to obtain the restorative sleep your body needs. Here are five strategies 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 many people — especially parents — a master bedroom 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 will set you as much as fail as it pertains to having the sleep you need. Definately not being fully a multitasking space, your bedroom should be considered a place where you head 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 in fact best for sleep, because 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 you should also keep the temperature between 60 and 67 degrees, as the human body naturally cools down at night. For better sleep, researchers say to “think of 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 people consumes caffeine everyday, in accordance with Dr. Michael J. Breus, The Sleep Doctor. While caffeine can offer a short-term stimulus that actually improves alertness, overconsumption has the contrary effect.
Dr. Breus explains that caffeine suppresses the production of melatonin, the neurotransmitter in charge of regulating sleep. “It may surprise you to hear, but caffeine has an even stronger influence on melatonin suppression than bright light.” This means that your evening soda, tea or coffee might be impacting your sleep 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 or other health concerns, your doctor might recommend less (or none at all).
Establish a Soothing Bedtime Routine
In the event that you conk out every day before the tv screen, or you get to sleep during sex together with your phone in hand, you're not likely using the best sleep hygiene possible. Just like a calming bath and bedtime story can work wonders as it pertains to getting children to bed punctually, a regular 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 building a to-do list to greatly help clear your mind of worries and tasks for the following day.
Eliminate Screen Time
Sleep expert Dr. Charles Czeisler says smartphones and similar products are notorious “sleep stealers.” Once you recharge during sex, he says your phone should really be downstairs (or in another room) doing a unique — separate — recharging. “People will say, ‘I wake up, head to the bathroom, and check my phone.' That is clearly a disaster from the get-go. Before you understand it, you return out a couple of tweets, and it's the morning. It is rather disturbing. That's why the electronics should not be in the bedroom.”
As well as charging your phone and tablet somewhere besides the sack, you should also be mindful of simply how much time you spend on it before bed. A whopping 95 percent of individuals use some sort of electronic device within an hour of bed — something that could ensure it is difficult to get to sleep and stay asleep.
Try Deep Pressure Touch Stimulation
Blanket Or Throw - Relaxation techniques like massage, meditation and yoga have now been shown to market better quality sleep. As Kray Kibler states in Sleep Review, the journal for sleep specialists, “The chemistry of sleep is pertinent with regards to massage because it directly influences your body's production of serotonin, which can be required for the production of melatonin.” Deep massage, which uses slower, more forceful strokes to a target the deepest muscles, is especially helpful for inducing healthy sleep.
With a weighted blanket, you can 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.