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Blanket Get Rid of Your Insomnia?
Sleep — it's something most of us know we need. Unfortunately, the majority of us don't get enough. Unfortunately, not enough sleep has been associated with a bunch of health issues, including everything from irritability to raised rates of heart disease - Bed Throws Sale.
If you have trouble falling asleep, or that you don't get high quality sleep at night, a heavy blanket can help you banish insomnia and enjoy more restorative sleep. Here's a look at why sleep is really very important to health, and how building a few basic changes will help you receive a better night's rest.
How Sleep Disorders Affect Your Health
Insomnia is significantly more than an inconvenience. When it's persistent and ongoing, it can cause potentially serious health problems. The most common of 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 develops at least three nights per week for a minimum of 3 months or maybe more is considered 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 individuals who work regular 9-to-5 jobs. However, insomnia can strike almost anyone regardless of the work schedule or daily habits. If you've ever struggled with insomnia, you realize how disruptive it can be. Common side ramifications of insomnia include not enough energy, anxiety, irritability and pervasive drowsiness.
Studies have also linked insomnia with a higher threat of car accidents and occupational injury. In line with the NSF, research shows that staying awake for 18 consecutive hours has the exact same effect on the human body as driving with a blood alcohol level of .05 percent. Staying awake for 24 hours straight is comparable 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 upsurge in accidents. In line with the Sleep Center of Greater Pittsburgh, “highly fatigued workers are 70 percent more apt 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 understand they're not getting the proper number 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 number of sleep, it's also important to produce an environment that promotes good sleep quality. A large part of maintaining a successful 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 helps you maximize the time you spend sleeping. You are able to spend hours during intercourse, if a sleep environment isn't conducive to restful sleep, you'll end up wasting time — and an opportunity to obtain the restorative sleep the human body needs. Listed below are five tips 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 lifestyle? For many individuals — especially parents — a master bedroom ultimately ends up being something of a typical room where you fold clothes, watch television and focus on projects not in the office.
Sleep experts say this can set you around fail as it pertains to getting the sleep you need. Far from being a multitasking space, your bedroom should be described as a place where you head to relax, unwind and rest.
To transform your bedroom in to 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, since 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 consitently the temperature between 60 and 67 degrees, as the human body naturally cools down at night. For better sleep, researchers tell “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 demonstrate that caffeine is about as American as apple pie. About 80 percent of the population consumes caffeine each and every day, according to Dr. Michael J. Breus, The Sleep Doctor. While caffeine can offer 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 could surprise you to listen to, but caffeine has an even stronger influence on melatonin suppression than bright light.” Which means that your evening soda, tea or coffee might be impacting your sleep 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 daily before the tv screen, or you get to sleep during intercourse together with your phone at hand, you're not likely using the best sleep hygiene possible. In the same way a relaxing bath and bedtime story can perhaps work wonders as it pertains to getting children to bed punctually, a typical bedtime routine will 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 your 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.” When you recharge during intercourse, he says your phone should really be downstairs (or in another room) doing its — separate — recharging. “People will say, ‘I get up, head to the bathroom, and check my phone.' That's a disaster from the get-go. Before you realize it, you return out a few tweets, and oahu is the morning. It is extremely disturbing. This is exactly why the electronics should really not take the bedroom.”
In addition to charging your phone and tablet somewhere besides the sack, you should also be mindful of how much time you spend on it before bed. A whopping 95 percent of people use some sort of computer within an hour of bed — something that could ensure it is difficult to get to sleep and stay asleep.
Try Deep Pressure Touch Stimulation
Bed Throws Sale - 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 applicable with regards to massage since it directly influences your body's production of serotonin, which is required for the production of melatonin.” Deep massage, which uses slower, more forceful strokes to a target the deepest muscles, is especially helpful for inducing healthy sleep.
With a heavy 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 can 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.