Sleep is not good, can not sleep, what is a simple, no medication can have a sweet sleep good solution? Two studies suggest that a thicker blanket or a hot bath before bed can help you get a good night’s sleep!
Research published by academics at Karolinska Medical School in Sweden found that simply having a thicker blanket to sleep under can help improve sleep and also reduce symptoms of depression and anxiety.
The study included a total of 120 adults who had insomnia for more than 2 months, one group of people covered with 6 to 8 kg of weighted blankets, and another group used 1.5 kg of chemical fiber blankets. These participants had comorbid depression, bipolar disorder, ADHD, or anxiety disorders, respectively.
The results showed that except for 10 people who “disliked” the heavy blankets, the insomnia index of those who used heavy blankets decreased significantly, with nearly 60% reporting at least a 50% decrease in insomnia severity index. In contrast, only 5.4% of those who used synthetic blankets reported an improvement in insomnia symptoms.
In addition, 42.2% of those with heavy blankets had relief from insomnia after 4 weeks, while only 3.6% of those with fleece blankets had relief.
Why do thick blankets have so much “magic”? Researchers believe that this is because thick blankets mimic the feeling of being hugged and touched, increasing the sense of security; in addition, this pressure stimulates the level of parasympathetic excitement, which in turn plays a role in calming the body to relax.
On the issue of taking a bath before bed, scholars at the University of Texas found by combing through 5,322 studies that if you take a warm bath of 40 degrees C to 42.5 degrees C 1 to 2 hours before bedtime, it helps to fall asleep as soon as possible and improves the quality of sleep.
Researchers said that a hot bath, help adjust the “temperature circadian rhythm”, improve blood circulation, enhance the body’s ability to dissipate heat, lower the core body temperature, and thus promote sleep.
Already autumn cool, a hot bath, and then covered with a thick quilt, is not a better sleep?
