Studies find that approximately 73% of children with Asperger’s Syndrome (AS) experience sleep problems. According to the American Academy of Sleep Medicine, kids with AS who get inadequate sleep experience significant deterioration in their ability to pay attention and achieve academic success.
Find below ten tips to calm your child before bedtime and help him or her get more restorative sleep.
1. Exercise.
In general, exercise during the day is associated with better sleep. However, exercise within 2-4 hours of bedtime can lead to difficulties in falling asleep, as it can disrupt the natural cooling process of the body that leads to rest at night.
2. Napping.
Controlled and limited (e.g. 20-30 minutes) napping is generally positive. However, longer daytime sleeping can be negative in that it makes it more difficult for the child to fall asleep at the ideal time in the evening. If the child’s sleep problems are associated with falling asleep, which is common for children with AS, it is advisable to avoid daytime napping.
3. Diet.
It is recommended that children with sleep problems avoid all caffeine, alcohol, tobacco, high fat food. In contrast, food rich in protein may promote better sleep. Large meals within 2-3 hours of bedtime should also be avoided. A small carbohydrate/protein snack, such as whole wheat bread and low-fat cheese or milk before bedtime can be helpful to minimize nighttime hunger and stimulate the release of neurochemicals associated with falling asleep.
4. Stick to a schedule.
Decide ahead of time with your child what the night time routine will be, and include when to bathe, brush teeth, read, etc. Remember, kids with Asperger Syndrome (ASD) need routine and predictability even more than other kids. Make sure the hour before bedtime is calm and quiet and that lights are kept low so the body can produce enough melatonin, the body's natural sleep hormone.
5. Set a bedtime alarm.
Just as you set an alarm for waking, consider setting a bedtime alarm so kids associate their bedtime with a clock or timer instead of feeling like sleep is a parental demand. Make sure the sound of the alarm is quiet and not intrusive. Eventually, your child will naturally associate the sound of the bedtime alarm with sleepiness.
6. Use white noise and blackout curtains.
Kids with sensory issues often have extremely sensitive hearing. Using white noise or nature sounds to block neighborhood or household sounds is essential. Try an air purifier or fan for white noise or download an app that offers different nature sounds. You may have to try several sounds before you find one that works for your child. In addition, use blackout curtains to eliminate light in the room. Too much light at bedtime can interfere with the body's melatonin production, so avoid screen time an hour before going to bed as well.
7. Try aroma therapy.
Essential oils like lavender, chamomile, sandalwood, or vanilla can be calming for many people who experience sleeplessness. Let your child choose a calming scent that appeals to him or her, and then dab a little oil on a cotton ball and place it in his or her pillowcase.
8. Reduce anxiety.
Anxious kids, like anxious adults, often have too much on their minds to fall asleep at night. Use these strategies to calm an anxious child so he or she has a better chance of falling asleep naturally.
9. The Bedroom.
It is important that the bed and the bedroom are associated with sleep and are not associated with activity. When children have sleep problems, it is highly recommended that their bed and bedroom activity be limited to sleep only. It is important to make sure that extreme changes in temperature are avoided during the night. Increasing light is associated with decreases in the release of the neurochemical melatonin which triggers sleep onset. Thus, it is important to get the sunlight flowing in the child’s room as soon as possible in the morning. Conversely, darkening the room at night is critical.
10. Sleep with a weighted blanket.
The deep touch pressure of a weighted blanket helps the body to naturally release melatonin, a hormone linked with sleep. Many children with Asperger’s Syndrome (AS) are deficient in melatonin, so helping the body to naturally release it may both encourage more restful sleep.
As well as melatonin, the pressure of a weighted blanket also helps the body release serotonin. Often termed the ‘happy’ hormone, serotonin helps to calm the nervous system and is linked with mood regulation and relaxation. So using a weighted blanket can often help alleviate the everyday feelings of stress and overwhelm so commonly linked with AS.
A weighted blanket is exactly what it sounds like: a heavy blanket with evenly distributed weight throughout that essentially cocoons you while you're using it. Its benefits are twofold. The blanket both hugs you and grounds you, and each of these actions affects hormone levels, easing your anxiety.
Tuesday, June 18, 2019
How to Wash Weighted Blanket with Comfort: 10 Tips
Are you planning on buying a cool weighted blanket but are not sure whether maintaining and cleaning them would be easy or not? Then you are definitely not alone. Weighted blankets will cost you a lot, so it is almost necessary to take good care of them and clean them properly. After all, weighted blankets help you to sleep better, aid you in relieving the symptoms of anxiety, restlessness, autism, depression and many other certain conditions.
Cleaning a weighted blanket can be both easy and challenging task. It all depends on the type of material used in its manufacturing. So, before you jump into the cleaning process, it is essential to check the tag for materials and consider the overall construction which will affect the way it should be washed.
Here are 10 tips for you which will surely help you in maintaining a clean blanket.
1. Air Your Blanket Every Now and Then
Sometimes all you need is to air your best weighted blanket just to make it smell like a new one. It is a quick and efficient way to refresh your blanket. You can air it outside or you can just open up the windows of the room for a couple of hours. In this way, you will just need to do the basic spot cleaning as airing your blanket will prevent the dust and bacteria to pile up.
2.Handwash/Machine Wash
In order to prevent the damage, it is better to hand wash the weighted blankets. However, there are washing machines available that allow you the same result as a handwash and are capable of washing even the most delicate fabrics available in the market. But if you are looking at cleaning only a single stain then spot cleaning is the best option.
3.When to visit Laundromat?
If your blanket weighs more than 20lbs, the best option is to take it to a laundromat. Even if your blanket has too many stains, it is better to be kind to your home washer and hand the blanket to the professionals. If you want to save yourself from too many trips to a laundromat, we suggest you to use a duvet to cover your blanket.
4.How to Wash Weighted Blanket?
A cold-water gentle machine wash is recommended for most of the weighted blankets. You might find some blanket with removable outer layer, like a duvet cover which can be washed separately.
There is no doubt that the fabrics and Polly pellets used in the manufacturing of weighted blankets are very durable. But to ensure a longer life span, it is essential to maintain and clean them regularly. Wash blanket separately with a mild detergent to keep it top notch. Never use a harsh chemical such as chlorine bleaches as it will cause nothing but damage. Waterproof blankets must be machine washed with warm or hot water and avoid using vinegar or bleach in order to keep the material safe.
5.How to Hand Wash Weighted Blankets?
Fill your tub with water and put half or quarter cup of gentle detergent based on the size and weight of your tub. Avoid to fill your tub up to the brim to avoid the mess.
Clutch one part of the blanket and rub it with very gentle strokes. Now smooth it out and grab a new part of the blanket and wash it. Keep on repeating this until each and every part of the blanket is washed out.
Drain water from the blanket, use your hands to apply pressure in order to remove excess of water but don’t squeeze or twist.
Now use lukewarm water to rinse your blanket several times until the detergent is removed completely from it. Again, apply the pressure method to remove water and dry your blanket.
6.Dryer is Okay, Not Recommended
All the weighted blankets are rated for the dryer. The fabrics can be dried without receiving any damage and the poly pellet filling can also be dried using a dryer without any consequences. But we recommend you to cool dry or hang dry. In fact, it is for the better life of your blanket as your blanket will stay healthier and last longer.
7.Hang Drying the Blanket
You can hang dry your blanket. Nothing is wrong with it, but you have to take some precautions just to maintain its shape. Hang the quilt evenly over the laundry line and never hang blanket from the edge, especially a weighted one. Most of the washing machine do a fine job during the drying cycle and get most of water out successfully, which means you won't have to hang dry your blanket for too long.
8.Say No to Detergent, Fabric Softener, Bleach
Using any chemicals is certainly not a great idea when it comes to washing a gravity blanket. Ironically fabric softeners can make your blanket less soft by building up in the quilt. Bleach will break down the fibers of your blanket. If you want a longer life span of your blanket then it is best to use a mild detergent and use only non-chlorine bleach when necessary.
9.Avoid Ironing
We feel difficult imagining a scene where someone would feel the need to iron their blanket. But just in case if you are wondering, we suggest you not to iron the blanket. The only blanket that could be ironed is the 100 % cotton with glass beads. But ironing a weighted blanket would not be a hectic task. So, our suggestion is that make peace with how your blanket looks. One solution could be to cover your blanket with a duvet.
10.Remove stains before drying
Removing stains depend upon their type. Some stains go away easily while some give you a hard time. The tip that we are going to give you is that no matter what you do to remove your stains, just treat them before you put your quilt in the dryer. The reason is that the dryer acts like an oven and it would do nothing but bake your stain which will remain on your weighted blanket for eternity.
Cleaning a weighted blanket can be both easy and challenging task. It all depends on the type of material used in its manufacturing. So, before you jump into the cleaning process, it is essential to check the tag for materials and consider the overall construction which will affect the way it should be washed.
Here are 10 tips for you which will surely help you in maintaining a clean blanket.
1. Air Your Blanket Every Now and Then
Sometimes all you need is to air your best weighted blanket just to make it smell like a new one. It is a quick and efficient way to refresh your blanket. You can air it outside or you can just open up the windows of the room for a couple of hours. In this way, you will just need to do the basic spot cleaning as airing your blanket will prevent the dust and bacteria to pile up.
2.Handwash/Machine Wash
In order to prevent the damage, it is better to hand wash the weighted blankets. However, there are washing machines available that allow you the same result as a handwash and are capable of washing even the most delicate fabrics available in the market. But if you are looking at cleaning only a single stain then spot cleaning is the best option.
3.When to visit Laundromat?
If your blanket weighs more than 20lbs, the best option is to take it to a laundromat. Even if your blanket has too many stains, it is better to be kind to your home washer and hand the blanket to the professionals. If you want to save yourself from too many trips to a laundromat, we suggest you to use a duvet to cover your blanket.
4.How to Wash Weighted Blanket?
A cold-water gentle machine wash is recommended for most of the weighted blankets. You might find some blanket with removable outer layer, like a duvet cover which can be washed separately.
There is no doubt that the fabrics and Polly pellets used in the manufacturing of weighted blankets are very durable. But to ensure a longer life span, it is essential to maintain and clean them regularly. Wash blanket separately with a mild detergent to keep it top notch. Never use a harsh chemical such as chlorine bleaches as it will cause nothing but damage. Waterproof blankets must be machine washed with warm or hot water and avoid using vinegar or bleach in order to keep the material safe.
5.How to Hand Wash Weighted Blankets?
Fill your tub with water and put half or quarter cup of gentle detergent based on the size and weight of your tub. Avoid to fill your tub up to the brim to avoid the mess.
Clutch one part of the blanket and rub it with very gentle strokes. Now smooth it out and grab a new part of the blanket and wash it. Keep on repeating this until each and every part of the blanket is washed out.
Drain water from the blanket, use your hands to apply pressure in order to remove excess of water but don’t squeeze or twist.
Now use lukewarm water to rinse your blanket several times until the detergent is removed completely from it. Again, apply the pressure method to remove water and dry your blanket.
6.Dryer is Okay, Not Recommended
All the weighted blankets are rated for the dryer. The fabrics can be dried without receiving any damage and the poly pellet filling can also be dried using a dryer without any consequences. But we recommend you to cool dry or hang dry. In fact, it is for the better life of your blanket as your blanket will stay healthier and last longer.
7.Hang Drying the Blanket
You can hang dry your blanket. Nothing is wrong with it, but you have to take some precautions just to maintain its shape. Hang the quilt evenly over the laundry line and never hang blanket from the edge, especially a weighted one. Most of the washing machine do a fine job during the drying cycle and get most of water out successfully, which means you won't have to hang dry your blanket for too long.
8.Say No to Detergent, Fabric Softener, Bleach
Using any chemicals is certainly not a great idea when it comes to washing a gravity blanket. Ironically fabric softeners can make your blanket less soft by building up in the quilt. Bleach will break down the fibers of your blanket. If you want a longer life span of your blanket then it is best to use a mild detergent and use only non-chlorine bleach when necessary.
9.Avoid Ironing
We feel difficult imagining a scene where someone would feel the need to iron their blanket. But just in case if you are wondering, we suggest you not to iron the blanket. The only blanket that could be ironed is the 100 % cotton with glass beads. But ironing a weighted blanket would not be a hectic task. So, our suggestion is that make peace with how your blanket looks. One solution could be to cover your blanket with a duvet.
10.Remove stains before drying
Removing stains depend upon their type. Some stains go away easily while some give you a hard time. The tip that we are going to give you is that no matter what you do to remove your stains, just treat them before you put your quilt in the dryer. The reason is that the dryer acts like an oven and it would do nothing but bake your stain which will remain on your weighted blanket for eternity.
Weighted blankets, Big trend!
Weighted blankets have been around for a while, but more and more people are catching onto their benefits these days. Snuggle under a weighted blanket to help reduce anxiety levels, or even get a better night’s sleep. The weighted blankets are even sometimes used in Occupational Therapy for autism.
Late last year, weighted blankets were chosen as one of the best inventions of 2018 by Time magazine, named “blankets that ease anxiety”. But how exactly do they work and are you likely to benefit? We decided to investigate this big trend of 2018.
The science behind weighted blankets:
The Weighted Blanket is a heavy blanket that is about 10% of your body weight, filled with tiny glass or plastic beads.It uses proprioceptive input, or Deep Touch Pressure Stimulation(DPTS), to activate pressure points on the body.
The theory is that a heavier-than-normal blanket hugs a sleeper, and may prevent tossing and turning. As a result, the sleeper feels more secure, and sleeps more soundly and for longer periods of time. The concept isn’t new. Heavy wraps have been used as a calming mechanism for children with autism, ADHD and other sensory disorders for more than a decade. Parents have swaddled their newborns for centuries. And the idea isn’t limited to humans: Pet owners can outfit their dogs and cats with “ ThunderShirts” (weighted vests) to keep them from going bonkers during thunderstorms and fireworks.
The main benefits of weighted blankets:
Reduce Anxiety. Weighted blankets can help reduce anxiety in children and adults. Weighted blankets help ground your body during sleep by pushing it down. This process, known as “grounding”;can have a profoundly calming effect.
Reduce Depression.By providing a touch of deep pressure, weighted blankets can promote relaxation and help break this cycle (Depression). This can trigger the release of the neurotransmitters dopamine and serotonin, which are hormones that feel well produced in the brain. These hormones help fight stress, anxiety, and depression.
Enhance sleep quality. You get a better quality of sleep, thanks to this extra weight spread throughout the blanket, our brain has a different sensory perception than usual and feels more comfortable.
Help combat ADHD symptoms. A lot of children with ADHD use weighted blankets to calm themselves after school or during therapy sessions or to relax and fall asleep. The use of a weighted blanket in those children is based on the mechanism that has the blanket to use the pressure. The pressure of the blanket is distributed evenly throughout the body, which according to some research can provide relief of anxiety and stress to people with sleeping problems.
The factors to consider while buying a weighted blanket
Fabric Material. One of the main things to consider before buying a weighted blanket especially for old people is the material used. This is because most old people have sensory issues which may eventually break or make the experience. The best material for a weighted blanket is soft cotton as it doesn't give the skin an itchy effect.
Weight. As a general rule of thumb, the blanket should weigh approximately 10% of the user’s weight, and an extra pound. This weight is greatly affected by the filling material inside. Some are filled with poly pellets and other with glass beads which greatly contribute to their heavy weight. Glass may sound harmful but the pellets are too small to break. The only concern you should have is whether the blanket allows for even weight distribution. For this, you can check whether the blanket have stitched pockets which helps overcome weight distribution problem
Washing Method.The last but equally important factor to look out is whether it is machine washable or otherwise. Different blankets vary with different manufacturers and the material. Always establish whether it can be washed at home or it will have to be transported to a dry cleaner. The home-washed version is the best as it doesn't need to be transported often for dry-cleaning considering the weight.
How to be a smart buyer
If you’re unsure about shelling out at least $200 for one, ask around and see if you can borrow one for a night.
If you have sleep apnea or snore robustly, having something heavy on your chest might not be conducive to good sleep.
Check out well-known brands such as YnM Weighted Blanket.
Before you buy (especially online), check out the company’s return policy.
Final Remarks
Irrespective of the weighted blanket brand you choose, it will likely surprise you on how quickly it works in soothing away your anxiety and calming your heart rate. There are millions of people using them to relieve stress. So it is time for you to buy a weighted blanket for your loved one!
Late last year, weighted blankets were chosen as one of the best inventions of 2018 by Time magazine, named “blankets that ease anxiety”. But how exactly do they work and are you likely to benefit? We decided to investigate this big trend of 2018.
The science behind weighted blankets:
The Weighted Blanket is a heavy blanket that is about 10% of your body weight, filled with tiny glass or plastic beads.It uses proprioceptive input, or Deep Touch Pressure Stimulation(DPTS), to activate pressure points on the body.
The theory is that a heavier-than-normal blanket hugs a sleeper, and may prevent tossing and turning. As a result, the sleeper feels more secure, and sleeps more soundly and for longer periods of time. The concept isn’t new. Heavy wraps have been used as a calming mechanism for children with autism, ADHD and other sensory disorders for more than a decade. Parents have swaddled their newborns for centuries. And the idea isn’t limited to humans: Pet owners can outfit their dogs and cats with “ ThunderShirts” (weighted vests) to keep them from going bonkers during thunderstorms and fireworks.
The main benefits of weighted blankets:
Reduce Anxiety. Weighted blankets can help reduce anxiety in children and adults. Weighted blankets help ground your body during sleep by pushing it down. This process, known as “grounding”;can have a profoundly calming effect.
Reduce Depression.By providing a touch of deep pressure, weighted blankets can promote relaxation and help break this cycle (Depression). This can trigger the release of the neurotransmitters dopamine and serotonin, which are hormones that feel well produced in the brain. These hormones help fight stress, anxiety, and depression.
Enhance sleep quality. You get a better quality of sleep, thanks to this extra weight spread throughout the blanket, our brain has a different sensory perception than usual and feels more comfortable.
Help combat ADHD symptoms. A lot of children with ADHD use weighted blankets to calm themselves after school or during therapy sessions or to relax and fall asleep. The use of a weighted blanket in those children is based on the mechanism that has the blanket to use the pressure. The pressure of the blanket is distributed evenly throughout the body, which according to some research can provide relief of anxiety and stress to people with sleeping problems.
The factors to consider while buying a weighted blanket
Fabric Material. One of the main things to consider before buying a weighted blanket especially for old people is the material used. This is because most old people have sensory issues which may eventually break or make the experience. The best material for a weighted blanket is soft cotton as it doesn't give the skin an itchy effect.
Weight. As a general rule of thumb, the blanket should weigh approximately 10% of the user’s weight, and an extra pound. This weight is greatly affected by the filling material inside. Some are filled with poly pellets and other with glass beads which greatly contribute to their heavy weight. Glass may sound harmful but the pellets are too small to break. The only concern you should have is whether the blanket allows for even weight distribution. For this, you can check whether the blanket have stitched pockets which helps overcome weight distribution problem
Washing Method.The last but equally important factor to look out is whether it is machine washable or otherwise. Different blankets vary with different manufacturers and the material. Always establish whether it can be washed at home or it will have to be transported to a dry cleaner. The home-washed version is the best as it doesn't need to be transported often for dry-cleaning considering the weight.
How to be a smart buyer
If you’re unsure about shelling out at least $200 for one, ask around and see if you can borrow one for a night.
If you have sleep apnea or snore robustly, having something heavy on your chest might not be conducive to good sleep.
Check out well-known brands such as YnM Weighted Blanket.
Before you buy (especially online), check out the company’s return policy.
Final Remarks
Irrespective of the weighted blanket brand you choose, it will likely surprise you on how quickly it works in soothing away your anxiety and calming your heart rate. There are millions of people using them to relieve stress. So it is time for you to buy a weighted blanket for your loved one!
Monday, June 17, 2019
Are Weighted Blankets Too Hot for the Summer?
If you are suffering from poor sleep, possibly caused by anxiety, a weighted therapy blanket can help you sleep at night. Research shows that this type of deep pressure is effective in relaxing the body.
But the idea of a weighted blanket for summer may be a concern. Are weighted blankets hot? This is a supremely common question. It’s a stereotype now for people to believe that a somewhat thick blanket which also has a lot of filling and beads inside will make them extremely hot and may not be the best choice for the sweltering heat.
But that’s just a misconception. Gone are the days when bedding used to be just bedding! We are living in the age of technology and this idea has reached our comforters as well. These blankets are specially designed with glass beads that do not retain heat as well as very thinly sliced batting – the filling inside the blanket itself- that will not heat overnight.
Weighted blankets can be hot, but they can also be incredibly breathable. The key difference here is what fabric is used to construct the weighted blanket.
Weighted blanket created with flannel or fleece may create too much heat although these fabric may feel soft to the touch . That’s because those fibres are not natural fibres so the fabric doesn’t breathe well -- trapping body heat under the blanket. This isn’t ideal in summer, if you’re sensitive to heat, like to sleep at a certain temperature or suffer from night sweats.
Weighted blankets that are made out of cotton are breathable, meaning that any heat that is released from the person while sleeping will dissipate into the room. Cotton weighted blankets are a great choice for anyone who runs hot or lives in a warm environment and does not require their weighted blanket to be warming.
Best Weighted Blanket for Hot Weather - YnM Cooling Weighted Blanket with 100% Natural Bamboo Viscose
You can find many “cooling weighted blanket” on internet. Per my opinion,
YnM Cooling Weighted Blanket is the best one, here are some points.
Tips To Stay Cool When Using A Weighted Blanket
Bottom Line
Give weighted blanket therapy a try. Don’t just assume the blanket will make you hot without first-hand experience. If overwhelming stress and anxiety are issues for you, you really owe it to yourself to see if this helps!
But the idea of a weighted blanket for summer may be a concern. Are weighted blankets hot? This is a supremely common question. It’s a stereotype now for people to believe that a somewhat thick blanket which also has a lot of filling and beads inside will make them extremely hot and may not be the best choice for the sweltering heat.
But that’s just a misconception. Gone are the days when bedding used to be just bedding! We are living in the age of technology and this idea has reached our comforters as well. These blankets are specially designed with glass beads that do not retain heat as well as very thinly sliced batting – the filling inside the blanket itself- that will not heat overnight.
Weighted blankets can be hot, but they can also be incredibly breathable. The key difference here is what fabric is used to construct the weighted blanket.
Weighted blanket created with flannel or fleece may create too much heat although these fabric may feel soft to the touch . That’s because those fibres are not natural fibres so the fabric doesn’t breathe well -- trapping body heat under the blanket. This isn’t ideal in summer, if you’re sensitive to heat, like to sleep at a certain temperature or suffer from night sweats.
Weighted blankets that are made out of cotton are breathable, meaning that any heat that is released from the person while sleeping will dissipate into the room. Cotton weighted blankets are a great choice for anyone who runs hot or lives in a warm environment and does not require their weighted blanket to be warming.
Best Weighted Blanket for Hot Weather - YnM Cooling Weighted Blanket with 100% Natural Bamboo Viscose
You can find many “cooling weighted blanket” on internet. Per my opinion,
YnM Cooling Weighted Blanket is the best one, here are some points.
- Made from 100% natural bamboo viscose that absorbs body heat and wicks away moisture.
- The 300 thread count of bamboo viscose feels cool to the touch, but not cold enough to be uncomfortable to sleep under.
- This blanket is perfect for hot sleepers who tend to sweat a lot under minky and cotton fabrics.
- Doesn't stay cool all night.Just like the other side of the pillow, the cooling eventually warms up. The blanket stays cold for 15-20 minutes as you fall asleep before it begins to regulate to your body temperature.
- The weights are from glass beads, range from 5 lbs. to 25 lbs.
- Comes in a variety of beautiful colors to match your bedroom decor, rather than detract from it.
- YnM is one of the best sellers on Amazon, got 4.5 out of 5 with over 3000 reviews.
- The best budget-friendly cooling weighted blanket, costs you no more than US$100.
Tips To Stay Cool When Using A Weighted Blanket
- Make Sure The Room Is Cool – It may sound obvious, but even if you have the most breathable fabric in the world, if the room you are sleeping is hot then you are going to be hot. Turn down the temperature, turn up the AC, keep a fan going, and strip away any unnecessary blankets. Making your bedroom cool can also help improve your sleep.
- Let Your Feet Stick Out – Keeping your feet outside of the blanket can help you stay cool while you sleep. Start with one and if you are still hot, let both of your feet out from underneath the weighted blanket.
- Use The Water Bottle Trick – This is an old camping trick that is extremely useful. Fill a water bottle with cold water and then keep it underneath your weighted blanket as you sleep – just make sure it is a high-end water bottle that won’t leak. This will help keep you cool all night.
- Unplug All Electronics – This may seem like a small thing, but when you leave electronics plugged in all night they continuously draw a small amount of electricity, and this sets off heat. Unplug everything in your room before you go to bed – it is good for the environment and your room will be a bit colder.
Bottom Line
Give weighted blanket therapy a try. Don’t just assume the blanket will make you hot without first-hand experience. If overwhelming stress and anxiety are issues for you, you really owe it to yourself to see if this helps!
How to Lower Your Cortisol Levels:10 Tips (Sleep With a Weighted Blanket)
Cortisol is often called the primary “stress hormone” because it’s one of the main hormones we release when we’re under any sort of pressure and our evolutionary -based “fight or flight response” kicks into gear.
High cortisol production is tied to symptoms and ailments including weight gain, anxiety, sleep disorders, hormonal imbalances and fertility problems, in addition to many other problems.
The following ten tips may help to lower your cortisol levels naturally.
1. Lower stress.
People trying to lower their cortisol levels should aim to reduce stress. People can learn to recognize the triggers for their stress and try to manage these proactively to reduce instances of worry or anxiety and decrease feelings of tension. People who learn how to cope when stressful thoughts arise will manage their cortisol levels better.
2. Use a weighted blanket to get enough sleep.
The amount of sleep that a person has can affect their cortisol levels. A bad night's sleep or more prolonged sleep deprivation can lead to increased levels of cortisol in the bloodstream. Therefore, it is essential for people to pay attention to the amount and quality of sleep they have and try to limit the chance of disruptions. Fortunately, sleeping with a weighted blanket can improve your sleep quality and lower your cortisol levels.
The weighted blanket is a sleep product came from the DTP therapy(Deep Pressure Touch Therapy) which works through the application of firm but gentle pressure on various parts of the body. The experience of using a weighted blanket is similar to getting a ‘tight’ hug from a loved one. Studies have shown that DPTS has a therapeutic effect on the brain that helps a person to fall asleep faster and sleep for longer.
If you are thinking of ordering a weighted blanket, please remember that they should be no more than 10% of your body weight plus 1 or 2 pounds. Personally, I recommend YnM Weighted Blanket 2.0, made from super-soft 100% cotton-fabric and premium glass beads, combined with a incredible 3-year-long customer service, this 15 pounds blanket costs you only US$70, the best budget-friendly deal you can find on Amazon. In addition, YnM is one of the best sellers on Amazon, got 4.5 out of 5 stars with over 3000 reviews.
3. Avoiding caffeine at night.
People trying to lower their cortisol levels should avoid consuming food and beverages containing caffeine in the evening. Caffeine can interfere with a good night's sleep, and sleeping well can keep cortisol levels low.
4. Exercise Regularly.
According to research published by Harvard Medical School, regular exercise (about 30 to 60 minutes most days of the week, depending on the intensity) is one of the best ways to manage stress, balance hormones, sleep better and aid normal metabolic functions.
5. Keep your blood sugar stable.
Avoid sugar in the diet and refined carbohydrates to keep from spiking your insulin production. Eat frequent small meals balanced in protein, complex carbohydrates and good fats like olive oil. Diets rich in complex carbohydrates keep cortisol levels lower than low carbohydrate diets.
6. Keep well hydrated.
Dehydration puts the body in stress and raises cortisol levels. Keep pure water by your bed and drink it when you first wake up and before you go to sleep.
7. Meditation.
This practice has been shown to help train the brain and body to turn off the stress response and promote more relaxation. And these benefits are possible without impairing alertness, concentration or memory. Many studies show that daily mediation or even healing prayer for just 15 to 30 minutes can offer significant reductions in cortisol.
8. Take up a hobby.
Hobbies can be a rewarding and satisfying way to lead a fuller and healthier life, and they can lead to an increased sense of well-being. A study on substance abuse treatments found that gardening led to decreased levels of cortisol. It also seemed to improve quality of life more than the conventional occupational therapy.
9. Laughing and having fun.
It is hard to feel stressed when having a good time, so finding time to have fun can also lower a person's cortisol levels. One study showed cortisol levels decreasing in response to laughter. Being happy and having a positive outlook appear to be related to lower cortisol levels, and happiness has other benefits too, such as lower blood pressure and a stronger immune system.
10. Try Essential Oils to Promote Relaxation.
Essential oils, including lavender, myrrh, frankincense and bergamot, contain potent, active ingredients that have been shown to naturally lower cortisol, reduce inflammation, improve immunity, and help with sleep and digestive functions.
High cortisol production is tied to symptoms and ailments including weight gain, anxiety, sleep disorders, hormonal imbalances and fertility problems, in addition to many other problems.
The following ten tips may help to lower your cortisol levels naturally.
1. Lower stress.
People trying to lower their cortisol levels should aim to reduce stress. People can learn to recognize the triggers for their stress and try to manage these proactively to reduce instances of worry or anxiety and decrease feelings of tension. People who learn how to cope when stressful thoughts arise will manage their cortisol levels better.
2. Use a weighted blanket to get enough sleep.
The amount of sleep that a person has can affect their cortisol levels. A bad night's sleep or more prolonged sleep deprivation can lead to increased levels of cortisol in the bloodstream. Therefore, it is essential for people to pay attention to the amount and quality of sleep they have and try to limit the chance of disruptions. Fortunately, sleeping with a weighted blanket can improve your sleep quality and lower your cortisol levels.
The weighted blanket is a sleep product came from the DTP therapy(Deep Pressure Touch Therapy) which works through the application of firm but gentle pressure on various parts of the body. The experience of using a weighted blanket is similar to getting a ‘tight’ hug from a loved one. Studies have shown that DPTS has a therapeutic effect on the brain that helps a person to fall asleep faster and sleep for longer.
If you are thinking of ordering a weighted blanket, please remember that they should be no more than 10% of your body weight plus 1 or 2 pounds. Personally, I recommend YnM Weighted Blanket 2.0, made from super-soft 100% cotton-fabric and premium glass beads, combined with a incredible 3-year-long customer service, this 15 pounds blanket costs you only US$70, the best budget-friendly deal you can find on Amazon. In addition, YnM is one of the best sellers on Amazon, got 4.5 out of 5 stars with over 3000 reviews.
3. Avoiding caffeine at night.
People trying to lower their cortisol levels should avoid consuming food and beverages containing caffeine in the evening. Caffeine can interfere with a good night's sleep, and sleeping well can keep cortisol levels low.
4. Exercise Regularly.
According to research published by Harvard Medical School, regular exercise (about 30 to 60 minutes most days of the week, depending on the intensity) is one of the best ways to manage stress, balance hormones, sleep better and aid normal metabolic functions.
5. Keep your blood sugar stable.
Avoid sugar in the diet and refined carbohydrates to keep from spiking your insulin production. Eat frequent small meals balanced in protein, complex carbohydrates and good fats like olive oil. Diets rich in complex carbohydrates keep cortisol levels lower than low carbohydrate diets.
6. Keep well hydrated.
Dehydration puts the body in stress and raises cortisol levels. Keep pure water by your bed and drink it when you first wake up and before you go to sleep.
7. Meditation.
This practice has been shown to help train the brain and body to turn off the stress response and promote more relaxation. And these benefits are possible without impairing alertness, concentration or memory. Many studies show that daily mediation or even healing prayer for just 15 to 30 minutes can offer significant reductions in cortisol.
8. Take up a hobby.
Hobbies can be a rewarding and satisfying way to lead a fuller and healthier life, and they can lead to an increased sense of well-being. A study on substance abuse treatments found that gardening led to decreased levels of cortisol. It also seemed to improve quality of life more than the conventional occupational therapy.
9. Laughing and having fun.
It is hard to feel stressed when having a good time, so finding time to have fun can also lower a person's cortisol levels. One study showed cortisol levels decreasing in response to laughter. Being happy and having a positive outlook appear to be related to lower cortisol levels, and happiness has other benefits too, such as lower blood pressure and a stronger immune system.
10. Try Essential Oils to Promote Relaxation.
Essential oils, including lavender, myrrh, frankincense and bergamot, contain potent, active ingredients that have been shown to naturally lower cortisol, reduce inflammation, improve immunity, and help with sleep and digestive functions.
How to Treat Menopausal Night Sweats: 10 Tips (Use a Cooling Weighted Blanket)
Many women embrace the menopause as a time of reflection and change, but the physical challenges it creates can be harder to manage. Night sweats and hot flushes, for example, are common symptoms of the menopause and affect 50-70% of women in some form.
Night sweats can cause us to wake up in the middle of the night, drenched in sweat and feeling as hot as a habanero pepper! This can cause sleepless nights, which means days filled with cranky moods and fatigue.
Luckily there is something that we can do about it. Here are a few tips to help you cool those hot flashes and night sweats:
1. Use a Cooling Weighted Blanket.
Weighted blankets are a hot sleep product nowadays because they can really help you sleep at night If you are suffering from insomnia. But for those with night sweats, a regular weighted blanket created with flannel or fleece may create too much heat. However, cooling weighted blankets are a special one, made from “cooling” fabric, designed for people who get really hot or sweat a lot in their sleep.
You can find many “cooling weighted blanket” on internet. Per my opinion, I strongly recommend YnM Cooling Weighted Blanket, here are some points.
Known for the best price and high quality of its weighted blankets, YnM is one of the best sellers on Amazon, got 4.5 out of 5 stars with over 3000 reviews.
2. Cut down on spicy foods
Spicy foods can bring on or exacerbate hot flushes and night sweats. Try to cut down where possible, especially when you’re in a warm environment such as a busy restaurant.
3. Get some exercise.
Stepping up your cardio routine, including walking and cycling, can be a great way to reduce menopausal symptoms. This can also help you to regulate your body weight, as night sweats can be more common and more severe if you are overweight.
4. Stay hydrated.
Whether you realize it or not, your body loses a lot of water, minerals and nutrients when you sweat. That being said, it’s important to keep a glass of cold water by your bed at night. If you awake in the middle of the night and find yourself sweating, take a few sips of water to help cool down. If you feel yourself starting to heat up, proactively sip on the cool beverage.
5. Relax with Yoga
Stress and anxiety can make hot flushes and night sweats worse, so it’s important to make time for regular relaxation. Recent studies have shown that yoga can really help reduce the severity of these symptoms, and is also a great way to boost your mood.
6. Take a deep breath
Studies show that slow, rhythmic deep breathing (known as paced or relaxation breathing) can help reduce hot flashes and night sweats. It is also a great way to help you get back to sleep after a night-sweat episode..
7. Increase your consumption of soybean products
Researchers have found that women who eat 35-40 milligrams of plant estrogen a day in the form of tofu, soymilk and other soy products seem to experience fewer hot flashes and night sweat episodes.
8. Avoid hot showers and baths
You may be quite fond of enjoying a hot, steaming bath, but this is a sure-fire way of raising the body temperature and bringing on a hot flush. Cool and lukewarm water will give your body the refreshment it needs.
9. Sip cold drinks
Keep hot drinks such as tea and coffee to a minimum, and opt for cooler beverages straight from the fridge. Regular sips will ensure your body is hydrated and refreshed throughout the day.
10. Acupuncture
Many women find that acupuncture can help reduce the severity and frequency of hot flushes and night sweats. Acupuncture involves placing small needles at certain points of the body to release endorphins – the body’s natural painkillers – which are believed to stabilize the body’s temperature control and ease hot flashes.
Night sweats can cause us to wake up in the middle of the night, drenched in sweat and feeling as hot as a habanero pepper! This can cause sleepless nights, which means days filled with cranky moods and fatigue.
Luckily there is something that we can do about it. Here are a few tips to help you cool those hot flashes and night sweats:
1. Use a Cooling Weighted Blanket.
Weighted blankets are a hot sleep product nowadays because they can really help you sleep at night If you are suffering from insomnia. But for those with night sweats, a regular weighted blanket created with flannel or fleece may create too much heat. However, cooling weighted blankets are a special one, made from “cooling” fabric, designed for people who get really hot or sweat a lot in their sleep.
You can find many “cooling weighted blanket” on internet. Per my opinion, I strongly recommend YnM Cooling Weighted Blanket, here are some points.
- Made from 100% natural bamboo viscose that absorbs body heat and wicks away moisture. That is a new technology fabric developed by YnM in 2016.
- The 300 thread count of bamboo viscose feels cool to the touch, but not cold enough to be uncomfortable to sleep under.
- Filled with glass beads and they are evenly distributed in each small compartment. This helps regulate your body temperature and prevent overheating.
- Comes in a variety of beautiful colors to match your bedroom decor, rather than detract from it.
- The best budget-friendly cooling weighted blanket, costs you no more than US$100.
- Combined with 3-year-long customer service.
- Still provide all the benefits that weighted blankets have to offer.
Known for the best price and high quality of its weighted blankets, YnM is one of the best sellers on Amazon, got 4.5 out of 5 stars with over 3000 reviews.
2. Cut down on spicy foods
Spicy foods can bring on or exacerbate hot flushes and night sweats. Try to cut down where possible, especially when you’re in a warm environment such as a busy restaurant.
3. Get some exercise.
Stepping up your cardio routine, including walking and cycling, can be a great way to reduce menopausal symptoms. This can also help you to regulate your body weight, as night sweats can be more common and more severe if you are overweight.
4. Stay hydrated.
Whether you realize it or not, your body loses a lot of water, minerals and nutrients when you sweat. That being said, it’s important to keep a glass of cold water by your bed at night. If you awake in the middle of the night and find yourself sweating, take a few sips of water to help cool down. If you feel yourself starting to heat up, proactively sip on the cool beverage.
5. Relax with Yoga
Stress and anxiety can make hot flushes and night sweats worse, so it’s important to make time for regular relaxation. Recent studies have shown that yoga can really help reduce the severity of these symptoms, and is also a great way to boost your mood.
6. Take a deep breath
Studies show that slow, rhythmic deep breathing (known as paced or relaxation breathing) can help reduce hot flashes and night sweats. It is also a great way to help you get back to sleep after a night-sweat episode..
7. Increase your consumption of soybean products
Researchers have found that women who eat 35-40 milligrams of plant estrogen a day in the form of tofu, soymilk and other soy products seem to experience fewer hot flashes and night sweat episodes.
8. Avoid hot showers and baths
You may be quite fond of enjoying a hot, steaming bath, but this is a sure-fire way of raising the body temperature and bringing on a hot flush. Cool and lukewarm water will give your body the refreshment it needs.
9. Sip cold drinks
Keep hot drinks such as tea and coffee to a minimum, and opt for cooler beverages straight from the fridge. Regular sips will ensure your body is hydrated and refreshed throughout the day.
10. Acupuncture
Many women find that acupuncture can help reduce the severity and frequency of hot flushes and night sweats. Acupuncture involves placing small needles at certain points of the body to release endorphins – the body’s natural painkillers – which are believed to stabilize the body’s temperature control and ease hot flashes.
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