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Blanket Get Rid of Your Insomnia?
Sleep — it's something we all know we need. Unfortunately, the majority of us don't get enough. Unfortunately, insufficient sleep has been associated with a host of health issues, including sets from irritability to raised rates of heart disease - Bed Throws Online.
When you have trouble dropping off to sleep, or that you do not get good quality sleep during the night, a weighted blanket will help you banish insomnia and enjoy more restorative sleep. Here's a look at why sleep is indeed important for a healthy body, and how building a few basic changes can help you get an improved night's rest.
How Sleep Disorders Affect Your Health
Insomnia is a lot more than an inconvenience. When it's persistent and ongoing, it could lead to potentially serious health problems. The most frequent of all 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 occurs at the least three nights weekly for no less than 90 days or maybe 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 in comparison to people who work regular 9-to-5 jobs. However, insomnia can strike almost anyone regardless of these work schedule or daily habits. If you've ever struggled with insomnia, you understand how disruptive it could be. Common side effects of insomnia include insufficient energy, anxiety, irritability and pervasive drowsiness.
Studies have linked insomnia with a higher threat of car accidents and occupational injury. According to the NSF, research indicates that staying awake for 18 consecutive hours has the same affect the human body as driving with a blood alcohol amount of .05 percent. Staying awake for 24 hours straight is comparable to driving with a blood alcohol amount of .10 percent — well over the legal limit of .08 percent.
In the workplace, sleep disorders like insomnia lead to 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 more likely to die in a work-related accident.”
How Much Sleep Do You Need?
Many people are surprised to learn they're not getting the correct quantity 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
Along with getting the proper quantity of sleep, it is also important to create an environment that promotes good sleep quality. A huge part of maintaining a fruitful sleep environment is practicing good “sleep hygiene” whenever possible.
Methods 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 the time spent sleeping. You can spend hours in bed, but if your sleep environment isn't conducive to restful sleep, you'll find yourself wasting time — and a chance to get the restorative sleep the human body needs. Listed below are five methods 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 daily life? For many people — especially parents — a master suite eventually 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 will set you up to fail when it comes 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 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 obviously 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 explains why the blue-tinted glare of a TV or computer screen is indeed disruptive to sleep.
Sleep experts say you should also keep carefully the temperature between 60 and 67 degrees, as the body naturally cools down at night. For better sleep, researchers tell “think of your bedroom as a cave — it ought to be quiet, cool and dark to discover 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 people 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 might surprise you to listen to, but caffeine has an even stronger influence on melatonin suppression than bright light.” Which means 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 yourself to 400 mg each day. When you 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 in front of the tv screen, or you get to sleep in bed together with your phone at hand, you're probably not utilizing the best sleep hygiene possible. Just as a soothing bath and bedtime story could work wonders when it comes to getting children to bed punctually, a typical 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, hearing relaxing music and building a to-do list to simply help clear the mind of worries and tasks for the following day.
Eliminate Screen Time
Sleep expert Dr. Charles Czeisler says smartphones and similar products are notorious “sleep stealers.” Once you recharge in bed, he says your phone must certanly be downstairs (or in another room) doing a unique — separate — recharging. “People will say, ‘I wake up, head to the toilet, and check my phone.' That is a disaster from the get-go. Before you understand it, you send out several tweets, and it's the morning. It is extremely disturbing. That's why the electronics should certainly not maintain the bedroom.”
Along with charging your phone and tablet somewhere besides the bedroom, you should also be mindful of how much time spent on it before bed. A whopping 95 percent of men and women use some sort of digital camera in a hour of bed — something that can make it difficult to get to sleep and stay asleep.
Try Deep Pressure Touch Stimulation
Bed Throws Online - Relaxation techniques like massage, meditation and yoga have already been shown to promote 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 your body's production of serotonin, that is required for the production of melatonin.” Deep massage, which uses slower, more forceful strokes to a target the deepest muscles, is particularly useful 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 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.