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Blanket Get Gone Your Insomnia?
Sleep — it's something all of us know we need. Unfortunately, most of us don't get enough. Unfortunately, insufficient sleep has been associated with a host of health problems, including everything from irritability to higher rates of heart disease - Beach Throw Blanket.
If you have trouble dropping off to sleep, or you don't get top quality sleep at night, a heavy blanket will help you banish insomnia and enjoy more restorative sleep. Here's a look at why sleep is indeed essential for health, and how creating a few basic changes can help you obtain an improved night's rest.
How Sleep Disorders Affect Your Health
Insomnia is much significantly more than an inconvenience. When it's persistent and ongoing, it could cause 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 dropping off to sleep, staying asleep or time for sleep. Insomnia that happens at the very least three nights a week for a minimum of 3 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 those who work regular 9-to-5 jobs. However, insomnia can strike nearly anyone regardless of their work schedule or daily habits. If you've ever struggled with insomnia, you realize how disruptive it could be. Common side ramifications of insomnia include insufficient energy, anxiety, irritability and pervasive drowsiness.
Studies also have linked insomnia with an increased risk of car accidents and occupational injury. Based on the NSF, research indicates that staying awake for 18 consecutive hours has exactly the same impact on your body as driving with a blood alcohol level of .05 percent. Staying awake for 24 hours straight can be compared to driving with a blood alcohol level of .10 percent — more than the legal limit of .08 percent.
In the workplace, sleep disorders like insomnia cause a sharp increase in accidents. Based on the Sleep Center of Greater Pittsburgh, “highly fatigued workers are 70 percent more probably be involved with accidents” and “people who report disturbed sleep are nearly twice as prone to die in a work-related accident.”
How Much Sleep Do You Need?
Many folks are surprised to understand they're not getting the proper 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
In addition to getting the right quantity of sleep, additionally it is important to produce an environment that promotes good sleep quality. A big element of maintaining a fruitful sleep environment is practicing good “sleep hygiene” whenever possible.
Approaches to Improve Your Sleep Hygiene
Based on Harvard Medical School, good sleep hygiene can include any practice or habit that helps you maximize the full time you spend sleeping. You are able to spend hours during sex, if a sleep environment isn't conducive to restful sleep, you'll wind up wasting time — and a chance to have the restorative sleep your body needs. Here are five methods for improving your sleep hygiene and creating an ideal 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 everyday life? For many people — especially parents — a master bedroom ultimately 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 can set you as much as fail when it comes to having the sleep you need. Not even close to being fully a multitasking space, your bedroom should be considered a place where you head to relax, unwind and rest.
To transform your bedroom in to a haven for sleep, begin 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. Based on sleep researchers, red light is actually best for sleep, since 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 indeed disruptive to sleep.
Sleep experts say it's also advisable to keep consitently the temperature between 60 and 67 degrees, as the 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 about as American as apple pie. About 80 percent of the populace consumes caffeine everyday, in accordance with Dr. Michael J. Breus, The Sleep Doctor. While caffeine provides a short-term stimulus that really improves alertness, overconsumption has the alternative effect.
Dr. Breus explains that caffeine suppresses the production of melatonin, the neurotransmitter responsible for regulating sleep. “It will surprise you to listen to, but caffeine has a level stronger influence on melatonin suppression than bright light.” Which 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 just how much caffeine is a lot of? The Food and Drug Administration recommends limiting you to ultimately 400 mg each day. If you have a center condition and other health concerns, your doctor might recommend less (or none at all).
Begin a Soothing Bedtime Routine
If you conk out every day before the tv screen, or you get to sleep during sex along with your phone at your fingertips, you're most likely not utilizing the best sleep hygiene possible. Just like a relaxing bath and bedtime story could work wonders when it comes to getting children to bed on time, a regular bedtime routine can 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 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 devices are notorious “sleep stealers.” Once you recharge during sex, he says your phone should really be downstairs (or in another room) doing its — separate — recharging. “People will say, ‘I awaken, head to the restroom, and check my phone.' That's a disaster from the get-go. Before you realize it, you send out a couple of tweets, and it's the morning. It's very disturbing. That's why the electronics should certainly not be in the bedroom.”
In addition to charging your phone and tablet somewhere besides the bed room, it's also advisable to be mindful of just how much time you spend onto it before bed. A massive 95 percent of men and women use some sort of computer inside an hour of bed — something that could allow it to be difficult to get to sleep and stay asleep.
Try Deep Pressure Touch Stimulation
Beach Throw Blanket - Relaxation techniques like massage, meditation and yoga have now been shown to promote higher quality sleep. As Kray Kibler states in Sleep Review, the journal for sleep specialists, “The chemistry of sleep is applicable in relation to massage since it directly influences the body's production of serotonin, which can be essential for the production of melatonin.” Deep massage, which uses slower, more forceful strokes to a target the deepest muscles, is particularly helpful for inducing healthy sleep.
With a heavy 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 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.