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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, not enough sleep has been associated with a host of health issues, including from irritability to raised rates of heart disease - King Size Cotton Blanket.
When you have trouble dropping off to sleep, or that you don't get top quality sleep through the night, a weighted blanket will help you banish insomnia and enjoy more restorative sleep. Here's a glance at why sleep is really important for good health, and how creating a few basic changes will help you get a much 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 may lead to potentially serious health problems. The most common of most 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 returning to sleep. Insomnia that occurs at the least three nights a week for a minimum of 3 months or maybe more is considered 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 compared to people 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 realize how disruptive it may be. Common side effects of insomnia include not enough energy, anxiety, irritability and pervasive drowsiness.
Studies also have linked insomnia with an increased danger of car accidents and occupational injury. According to the NSF, research shows that staying awake for 18 consecutive hours has the same affect the human 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 — above the legal limit of .08 percent.
In the workplace, sleep disorders like insomnia lead to a sharp escalation in accidents. According to the Sleep Center of Greater Pittsburgh, “highly fatigued workers are 70 percent more apt to be involved with accidents” and “those that report disturbed sleep are nearly two times as prone to die in a work-related accident.”
How Much Sleep Do You Need?
Many individuals are surprised to understand they're not getting the appropriate 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
In addition to getting the best level of sleep, it's also important to create an environment that promotes good sleep quality. A large element of maintaining an effective 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 spent sleeping. You are able to spend hours in bed, if your sleep environment isn't conducive to restful sleep, you'll end up wasting time — and a way to get the restorative sleep the human body needs. Listed below are five techniques 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 daily life? For lots of people — especially parents — a master bedroom eventually ends up being something of a standard room where you fold clothes, watch television and work on projects outside of the office.
Sleep experts say this may set you as much as fail as it pertains to getting the sleep you need. Definately not being a multitasking space, your bedroom should be a place where you head to relax, unwind and rest.
To transform your bedroom right into a haven for sleep, start by decluttering. Clear 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 actually best for sleep, as 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 computer screen is really disruptive to sleep.
Sleep experts say you should also keep carefully 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 to find 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 populace consumes caffeine everyday, according to Dr. Michael J. Breus, The Sleep Doctor. While caffeine provides a short-term stimulus which in fact improves alertness, overconsumption has the alternative effect.
Dr. Breus explains that caffeine suppresses the production of melatonin, the neurotransmitter accountable for regulating sleep. “It may 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 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 you to ultimately 400 mg each day. When you have a heart condition and 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 drift off in bed along with your phone in hand, you're most likely not utilising the best sleep hygiene possible. Just as a relaxing bath and bedtime story can work wonders as it pertains to getting children to bed on time, 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 help clear your mind of worries and tasks for the following 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 wake up, head to the bathroom, and check my phone.' That's a disaster from the get-go. Before you realize it, you send out a couple of tweets, and oahu is the morning. It is rather disturbing. This is exactly why the electronics should not maintain the bedroom.”
In addition to charging your phone and tablet somewhere besides the bedroom, you should also be mindful of how much time spent about it before bed. A massive 95 percent of men and women use some kind of electronic device within an hour of bed — something that could make it difficult to drift off and stay asleep.
Try Deep Pressure Touch Stimulation
King Size Cotton Blanket - Relaxation techniques like massage, meditation and yoga have been shown to advertise higher quality sleep. As Kray Kibler states in Sleep Review, the journal for sleep specialists, “The chemistry of sleep is relevant with regards to massage because it directly influences the 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 particularly ideal for inducing healthy sleep.
With a weighted blanket, you can continue the advantages of deep pressure touch stimulation through the night. Research published by the American Academy of Pediatrics reveals that weighted blankets will 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.