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Blanket Get Rid of Your Insomnia?
Sleep — it's something we all know we need. Unfortunately, most of us don't get enough. Unfortunately, lack of sleep has been linked to a host of health issues, including everything from irritability to raised rates of heart disease - Cotton Flannel Blanket Queen.
When you yourself have trouble falling asleep, or you do not get top quality sleep during the night, a weighted blanket could help you banish insomnia and enjoy more restorative sleep. Here's a review of why sleep is really important for a healthy body, and how making a few basic changes might help you obtain a better night's rest.
How Sleep Disorders Affect Your Health
Insomnia is much 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 falling asleep, staying asleep or time for sleep. Insomnia that happens at the least three nights weekly for a minimum of three months or more is considered chronic insomnia, which can 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 compared to people who work regular 9-to-5 jobs. However, insomnia can strike just about anyone regardless of their 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 lack of energy, anxiety, irritability and pervasive drowsiness.
Studies also have linked insomnia with a higher danger of car accidents and occupational injury. In line with the NSF, research shows that staying awake for 18 consecutive hours has the exact same impact on your system 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. In line with the Sleep Center of Greater Pittsburgh, “highly fatigued workers are 70 percent more likely to be associated with accidents” and “those that report disturbed sleep are nearly doubly 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 quantity 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 quantity of sleep, additionally it is important to generate an environment that promotes good sleep quality. A large section of maintaining a fruitful sleep environment is practicing good “sleep hygiene” whenever possible.
Approaches to Improve Your Sleep Hygiene
In accordance with Harvard Medical School, good sleep hygiene can include any practice or habit that can help you maximize enough time you may spend sleeping. You can spend hours in bed, 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 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 everyday life? For lots of people — especially parents — a master bedroom ultimately ends up being something of a common room where you fold clothes, watch television and work with projects outside of the office.
Sleep experts say this can set you as much as fail in regards to having the sleep you need. Not even close to being a multitasking space, your bedroom should be a place where you go to relax, unwind and rest.
To transform your bedroom in to a haven for sleep, start with 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, whilst 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 monitor is really disruptive to sleep.
Sleep experts say it's also advisable to keep the temperature between 60 and 67 degrees, as the human 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 population consumes caffeine every single day, according to Dr. Michael J. Breus, The Sleep Doctor. While caffeine can provide 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 responsible for regulating sleep. “It might surprise you to hear, but caffeine has an even stronger influence on melatonin suppression than bright light.” Which means 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 how much caffeine is an excessive amount of? The Food and Drug Administration recommends limiting yourself to 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
If you conk out daily in front of the television, or you fall asleep in bed with your phone in hand, you're most likely not using the best sleep hygiene possible. Just as a soothing bath and bedtime story can perhaps work wonders in regards to getting children to bed on time, a regular 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, hearing relaxing music and making a to-do list to greatly help clear your mind of worries and tasks for the next day.
Eliminate Screen Time
Sleep expert Dr. Charles Czeisler says smartphones and similar items 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, go to the restroom, and check my phone.' That's a disaster from the get-go. Before you understand it, you send out a few tweets, and oahu is the morning. It is extremely disturbing. This is exactly why the electronics should not be in the bedroom.”
As well as charging your phone and tablet somewhere besides the bed room, it's also advisable to be mindful of how much time you may spend onto it before bed. A whopping 95 percent of individuals use some sort of digital camera within an hour of bed — something that will allow it to be difficult to fall asleep and stay asleep.
Try Deep Pressure Touch Stimulation
Cotton Flannel Blanket Queen - Relaxation techniques like massage, meditation and yoga have now been shown to promote 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 as it directly influences the body's production of serotonin, which is required for the production of melatonin.” Deep massage, which uses slower, more forceful strokes to target the deepest muscles, is especially useful for inducing healthy sleep.
With a weighted blanket, you are able to continue the benefits of deep pressure touch stimulation through the entire 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.