If you suffer from sleep issues like insomnia or just don’t get quality sleep at night, you may want to consider making some changes in your bedroom. Your sleep quality is impacted when you have trouble falling asleep, staying asleep, or waking up too early at night.
Many people ignore their sleep issues or believe it is related to anxiety and stress problems. While this may be true, there are some things you can do with your bed, pillow, and blankets to help you improve your sleep quality.
Weighted blankets are a safe and effective intervention. An investment in a weighted blanket can make a significant impact on your sleep quality. Here’s a look at the benefits of trying a weighted blanket.
Integrative Treatment For Sleep Quality Issues
The major benefit of utilizing a weighted blanket is that it may eliminate the need for a doctor visit or medication. Sleeping pills, even those over-the-counter, while effective, can result in side effects that include feeling foggy and groggy throughout your day.
Weighted blankets are a great alternative therapy in this instance. They are made with heavier material and fabric. If you’ve ever used the lead apron when getting your teeth x-rays at the dentist, that should give you an idea of the feel of a weighted blanket.
There are a few other things that could help reduce anxiety in the bedroom. If you want to get a good night’s rest, you want to make sure your room is a place that’s calm and clean.
Setting up your bedroom to be a restful place can help trigger feelings of relaxation. Also, swapping out your old pillow for the Quiet Mind cuddle pillow, reducing distractions like screens and devices in your space, and using a weighted blanket can help ensure that you relax and get better sleep.
Weighted Blanket Benefits
The weighted blanket offers more than just a comfortable setting in your bedroom. The pressure of the weight is therapeutic, similar to how a baby swaddle is soothing for rest.
Weighted blankets can feel like a friendly, warm hug and provide comfort to make resting happen quickly and easily. The many benefits of weighted blankets for sleep have been researched and can help those suffering from sleep deprivation or insomnia problems.
Reduced Insomnia Severity
A study from the American Academy of Sleep Medicine demonstrated that weighted blankets were a safe and effective treatment for insomnia. The participants in the study who suffered from sleep issues and used the weighted blanket were almost 26 times more likely to have reduced insomnia severity.
Nervous System Stimulation
The blanket offers pressure that applies to different points on your body, similar to getting acupuncture or a deep tissue massage. The stimulation and sensation of that touch trigger the nervous system and create a calming effect.
Reduces Anxiety and Stress
Your heart rate and breathing will lower if you are anxious with a weighted blanket, allowing you to get a more restful, quality sleep at night. The weight from the blanket also works to keep you from tossing and turning in bed so that you lie still and stay asleep.
Weighted blankets may help those with autism spectrum disorder (ASD) or who feel overstimulated by noise. The pressure from the blanket allows them to feel protected and secure, so they can calm down more efficiently to get rest.
Improving Your Sleep Quality
Sleep is vital for good overall physical and mental health, along with nutrition and exercise. When you sleep, your body repairs itself and increases blood supply to your muscles. Sleep improves your brain performance and mood and gives you energy each day.
If you struggle with sleep issues, discussing it with your doctor or healthcare professional can be helpful. Trying a weighted blanket and creating a serene space for rest can make an impact to help improve your sleep. If you still struggle, getting advice and help from an expert may be necessary.