More from my site
Blanket Get Reduce Your Insomnia?
Sleep — it's something most of us know we need. Unfortunately, the majority of us don't get enough. Unfortunately, insufficient sleep has been associated with a number of health conditions, including from irritability to raised rates of heart disease - Flannel Fleece Double Bed Blanket.
If you have trouble falling asleep, or you do not get high quality sleep through the night, a weighted blanket could help you banish insomnia and enjoy more restorative sleep. Here's a look at why sleep is so important for a healthy body, and how creating a few basic changes might help you get a better night's rest.
How Sleep Disorders Affect Your Health
Insomnia is much significantly more than an inconvenience. When it's persistent and ongoing, it can result in potentially serious health problems. The most typical of most 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 returning to sleep. Insomnia that develops at the least three nights per week for at the least three months or more is known as chronic insomnia, which could 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 just about anyone regardless of their work schedule or daily habits. If you've ever struggled with insomnia, you understand how disruptive it can be. Common side effects of insomnia include insufficient energy, anxiety, irritability and pervasive drowsiness.
Studies have also linked insomnia with an increased threat of car accidents and occupational injury. According to the NSF, research indicates that staying awake for 18 consecutive hours has the same impact on your system as driving with a blood alcohol amount of .05 percent. Staying awake for 24 hours straight can be compared to driving with a blood alcohol amount of .10 percent — above 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 involved with accidents” and “people who 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 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 generate an environment that promotes good sleep quality. A huge section 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 full time you may spend sleeping. You are able to spend hours in bed, if a sleep environment isn't conducive to restful sleep, you'll wind up wasting time — and a way to have the restorative sleep your system needs. Listed 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 daily life? For many individuals — especially parents — a master bedroom ends up being something of a common room where you fold clothes, watch television and work on projects outside the office.
Sleep experts say this could set you up to fail as it pertains to having the sleep you need. Definately not being 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, start by decluttering. Clean 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 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 screen is so disruptive to sleep.
Sleep experts say it's also wise to keep the temperature between 60 and 67 degrees, as the human body naturally cools down at night. For better sleep, researchers say to “consider your bedroom as a cave — it should be quiet, cool and dark to find the best chance at getting enough rest.”
Limit Caffeine Intake
Statistics reveal that caffeine is all about as American as apple pie. About 80 percent of the population consumes caffeine everyday, in accordance with Dr. Michael J. Breus, The Sleep Doctor. While caffeine provides a short-term stimulus that truly improves alertness, overconsumption has the opposite effect.
Dr. Breus explains that caffeine suppresses the production of melatonin, the neurotransmitter in charge of regulating sleep. “It may surprise you to know, but caffeine has a level stronger influence on melatonin suppression than bright light.” Which means that your evening soda, tea or coffee might be impacting your sleep significantly more than late-night TV or perhaps 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. If you have a heart condition or other health concerns, your doctor might recommend less (or none at all).
Begin a Soothing Bedtime Routine
In the event that you conk out every day in front of the tv, or you get to sleep in bed along with your phone in hand, you're probably not using the best sleep hygiene possible. Just as a relaxing bath and bedtime story can perhaps work wonders as it pertains to getting children to bed promptly, 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, playing relaxing music and creating a to-do list to help clear the mind of worries and tasks for the next day.
Eliminate Screen Time
Sleep expert Dr. Charles Czeisler says smartphones and similar devices are notorious “sleep stealers.” Once 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 several tweets, and oahu is the morning. It's very disturbing. This is exactly why the electronics should not maintain the bedroom.”
As well as charging your phone and tablet somewhere besides the bedroom, it's also wise to be mindful of how much time you may spend onto it before bed. A whopping 95 percent of people use some kind of digital camera inside an hour of bed — something that may ensure it is difficult to get to sleep and stay asleep.
Try Deep Pressure Touch Stimulation
Flannel Fleece Double Bed Blanket - Relaxation techniques like massage, meditation and yoga have 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 in terms of massage as it directly influences the body's production of serotonin, that is essential for the production of melatonin.” Deep massage, which uses slower, more forceful strokes to focus on the deepest muscles, is especially ideal for inducing healthy sleep.
With a weighted blanket, you are able to continue the advantages 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.