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Blanket Get Rid of Your Insomnia?
Sleep — it's something most of us know we need. Unfortunately, most of us don't get enough. Unfortunately, insufficient sleep has been associated with a host of health conditions, including everything from irritability to higher rates of heart disease - Blanket Scarf Target.
When you yourself have trouble drifting off to sleep, or you don't get top quality sleep during the night, a heavy blanket might help you banish insomnia and enjoy more restorative sleep. Here's a review of why sleep is really very important to good health, and how making a few basic changes might help you get a much better night's rest.
How Sleep Disorders Affect Your Health
Insomnia is significantly more than an inconvenience. When it's persistent and ongoing, it may 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 drifting off to sleep, staying asleep or returning to sleep. Insomnia that occurs at least three nights a week for a minimum of 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 almost anyone regardless of the work schedule or daily habits. If you've ever struggled with insomnia, you understand how disruptive it may be. Common side effects of insomnia include insufficient energy, anxiety, irritability and pervasive drowsiness.
Studies have also linked insomnia with a greater danger of car accidents and occupational injury. According to the NSF, research shows that staying awake for 18 consecutive hours has exactly the same affect the human body as driving with a blood alcohol degree of .05 percent. Staying awake for 24 hours straight is comparable 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 increase 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 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 number 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 number of sleep, additionally it is important to create an environment that promotes good sleep quality. A huge element of maintaining an effective 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 the time you spend sleeping. You can spend hours during intercourse, but if your sleep environment isn't conducive to restful sleep, you'll end up wasting time — and a chance to obtain the restorative sleep the human body needs. Here are five tips 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 lifestyle? For many individuals — especially parents — a master suite ends up being something of a typical room where you fold clothes, watch television and work on projects outside of the office.
Sleep experts say this may set you up to fail in regards to getting 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 in to 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 actually best for sleep, whilst 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 it's also wise to keep consitently the temperature between 60 and 67 degrees, as your body naturally cools down at night. For better sleep, researchers tell “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 people consumes caffeine each day, according to Dr. Michael J. Breus, The Sleep Doctor. While caffeine can offer a short-term stimulus that actually 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 straight stronger influence on melatonin suppression than bright light.” This means that your evening soda, tea or coffee could be impacting your sleep more than late-night TV or a long after-hours work session.
So how much caffeine is too much? The Food and Drug Administration recommends limiting you to ultimately 400 mg each day. When you yourself have a heart condition or other health concerns, your doctor might recommend less (or none at all).
Establish a Soothing Bedtime Routine
If you conk out every day before the tv screen, or you drift off during intercourse along with your phone in hand, you're most likely not using the best sleep hygiene possible. In the same way a calming bath and bedtime story can perhaps work wonders in regards to getting children to bed punctually, a regular bedtime routine might help adults, too.
Ethan Green, the founder of No Sleepless Nights, recommends a bed time routine for combating insomnia. Tips include light reading (sleep experts recommend avoiding backlit devices), meditation, listening to relaxing music and making a to-do list to greatly help clear your brain of worries and tasks for the following day.
Eliminate Screen Time
Sleep expert Dr. Charles Czeisler says smartphones and similar tools are notorious “sleep stealers.” Whenever you recharge during intercourse, he says your phone should really be downstairs (or in another room) doing its own — separate — recharging. “People will say, ‘I wake up, head to the toilet, and check my phone.' That's a disaster from the get-go. Before you understand it, you send out several tweets, and oahu is the morning. It is extremely disturbing. That's why the electronics should certainly not maintain the bedroom.”
As well as charging your phone and tablet somewhere besides the sack, it's also wise to be mindful of how much time you spend onto it before bed. A whopping 95 percent of men and women use some type of computer in a hour of bed — something that could allow it to be difficult to drift off and stay asleep.
Try Deep Pressure Touch Stimulation
Blanket Scarf Target - 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 relevant in relation to massage since it directly influences your body's production of serotonin, which can be needed for the production of melatonin.” Deep massage, which uses slower, more forceful strokes to a target the deepest muscles, is especially useful for inducing healthy sleep.
With a heavy blanket, you are able to continue the benefits of deep pressure touch stimulation through the night. Research published by the American Academy of Pediatrics reveals that weighted blankets might 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.