Health

Weighted Blankets – Can They Help with Insomnia?

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Poor sleep can shorten your life and limit the quality of the time you have. If you struggle with insomnia, you know how frustrating it can be to be tired, unable to fall asleep, and fully aware of this misery as your mind races when you lay down.

What Are Weighted Blankets?

A weighted blanket is a blanket usually filled with tiny beads. Unlike a heavy blanket, which is generally filled with down, poly, or a down alternative to allow for heat build-up, a weighted blanket adds weight over the sleeper while allowing air to pass.

How Do Insomnia Sufferers Benefit From a Weighted Blanket?

Under a weighted Blankets, many who struggle with insomnia and other forms of anxiety can find both focus and relaxation. The slight amount of pressure applied by a weighted blanket can help the person understand that this is the time for sleeping and nothing else; it serves as a way to focus the mind while relaxing the body.

Before using a weighted Blankets, it’s a good idea to discuss your concerns with your physician. While a weighted blanket may be a good addition for managing general anxiety, it can lead to panic for anyone who has been the victim of physical abuse. If you get to sleep but then suffer nightmares, it’s a good idea to try other insomnia-fighting tools.

Caring for Your Weighted Blanket

Weighted blankets must be washed with care. Most should also be air-dried. If you are concerned about loading up your washing machine with that much weight, consider getting a cover for your weighted blanket to save laundering the beads.

Never put your weighted blanket in the dryer; the heat will not be good for the pellets. No matter how you choose to clean your blanket, do study the care instructions tab to avoid a failure of the bead pockets.

Other Options to Avoid Insomnia

Because the body is tired, but the mind is racing, there are other tools you can use if you aren’t sure a weighted blanket will work. These include

  • Monitor your caffeine intake and stop drinking caffeinated products at noon.
  • Cut back on screen exposure and electric light exposure an hour before bed.
  • Consider a routine of meditation or prayer before bed to quiet your mind. If you find yourself waking up in the mid of the night, start this routine again to convince your brain it’s time to go back to sleep.
  • Safeguard your sleeping area hygiene: no screens, as little light as possible, comfortable bedding and pajamas in a cool sleeping space.

Our sleeping spaces have become our lounges, our libraries and even our offices. If you must work in your bedroom, consider getting a standing screen so you can shut down and close off the computer from your bed.

Factors that Limit Your Rest

If you’re feeling constantly tired, even on the days you can fall asleep, it may be time to have a sleep study done. With the help of the sleep apnea snoring dentist, you may be able to use an appliance that keeps your airway open without having to use a CPAP machine.

It should be noted that there can be many causes for sleep apnea. If you must have positive airflow to keep breathing easily all night due to structural challenges, an appliance may not be enough. However, if you have a CPAP that you don’t use because the sound keeps you awake, a dental appliance can be a wonderful option.

Other challenges to your sleep may include restless legs, overactive bladder, or chronic pain. Treatments for these challenges may include physical therapy, pain medications, or medications to block the transmission of nerve impulses that cause your feet and legs to jerk as you drop off to sleep.

Discuss your concerns and your challenges with your physician. Additionally, consider keeping a sleep journal to track your level of tiredness, agitation as you try to fall asleep, and whether or not you feel rested when you wake up.

Insomnia can make your bedtime routine a nightmare. Knowing you’re still going to be exhausted when you wake up can make you despair of ever returning to your previous energy level. Discuss the concerns with your doctor and keep a journal.

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