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SLEEP SUNDAY : LET’S TALK ABOUT SLEEP AND HOW MUCH CHILDREN AND TEENAGES SLEEP..

SleepAre have sent me some fascinating statistics to share with my readers about sleep.

A few minutes of social media just before we go to bed is something most people do.Five minutes won’t make much of a difference, right?

Well according to science, they do. Screen time at any point of the day affects your sleep, but it’s more disruptive if it’s closer to bedtime. Everyday life choices, no matter how insignificant they may seem, can have a big impact on your sleep quality.

Sleep is vital for our health, much like proper food and exercise, but most of us take it for granted. We fail to realize how our sleep health affects our mental and physical well-being.

Did you know that insufficient sleep can even jeopardize your life? Your lack of sleep can become a risk for others too — sleeplessness contributes to a high number of accidents each year in not just the United States but all over the world.

Just look at these shocking facts and I bet you’d think twice before skimping on the recommended amount of sleep next time.

Some interesting facts on infant sleeping and teenage sleeping patterns.

Did you know that most infants sleep 8-10 hours during the day and 8 hours at night.Stanford Children’s Health

Two-thirds of children start sleeping through the night on a regular basis by the age of 6 months.Stanford Children’s Health

Toddlers sleep for 11.7 hours on average instead of the recommended 12-14 hours for children aged 1-3 years.Sleep For Kids

Teens tend to keep irregular sleep patterns, especially on weekends — sleeping late and waking up late, which can disturb their circadian rhythm.Sleep Foundation

Only 15% of teens get the recommended 8.5 hours of sleep on school days.Sleep Foundation

Teens require 8-10 hours of sleep per night.Sleep Foundation

88.5% of high-school students report sleeping less than 9 hours and 78% of them report feeling tired during the day.Frontiers

20% of teens sleep less than 5 hours while 6.5 hours is the average.Scientific American Mind

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COMPLETE COMFORT AND LUXURY IN A COSY THROW BY “Elegear”…

It’s quite difficult to describe how you feel about a throw. I mean a throw is a throw and what more can you say about them except that not all throws are the same. With the recent weather and most of us now shading safely at home a lovely throw blanket to wrap yourself in is just what we need.

I have written previously how I have found even a lightweight duvet painful on my hips and have only bought a lightweight blanket to give us more warmth this winter.

That was until I got this amazing “Elegear” Premium Sherpa Fleece Throw/Blanket in soft reversible faux fur throw/blanket.

It arrived beautifully boxed up and ready to use. I was keen to give it a try and I was far from disappointed. I popped it onto my bed straight away and couldn’t wait to go for an afternoon rest. The fur is so soft on the top I found myself stroking it like stroking a dog which was extremely relaxing. This is definitely the softest and most deluxe blanket I have ever bought.

It measures 130 x 150cm ( 50″x60″) with a plush soft artificial fur surface, has a deep fluffy texture, and has a flat and smooth reverse feeling. This throw blanket comes with super soft artificial fox fur on one side and sherpa lining on the other side, combining flexibility and comfort into one blanket. The Elegear blanket is soft to touch, easy to care for, and lightweight at the same time, which is perfect for me and so easy to use downstairs lying on the settee as well as a throw on my bed. You can buy it from Amazon at £28.99

The solid-hued throw adds instant warmth and color to your space whether you toss it on a bench, drape it across the top of your favorite chair or fold it in half and keep it at the foot of your bed. you’ll love to cuddle up under during afternoon naps and movie nights. It’s machine washable and comes with a one year guarantee.

WHY CHOOSE ELEGEAR’S THROW BLANKET?

  • High-quality artificial fur, soft and comfortable
  • Beautiful, A/B surface design, two-color matching
  • Hygroscopic heating
  • Highly effective antibacterial
  • Thick and warm
  • Available in all seasons
  • Elegear sherpa fleece throw blanket uses a luxurious and soft artificial fur surface. quickly heat up 2 to 5 ℃ and the TOG value can reach 10.
  • High quality craftsmanship gives you high quality quality of life, and there will be no hair loss during use and washing.
  • Enhancing the recent Japanese antibacterial treatment process, Elegear fleece blanket can prevent bacteria growth, take care of your health and that of your family, especially suitable for children and people with sensitive skin!
  • With a floral pattern, Elegear fleece blanket is suitable for interior decoration of sofas, living rooms, beds, chairs, window seats, cars, etc.

My first use of the blanket sent me into a deep sleep in the afternoon and something I was craving for after a couple of rough nights. That night both myself and my husband slept well and felt warm on a cold winters night. I’m counting down to my next sleep with this brilliant blanket.

#backpainblog, #BACKPAINBLOGUK, #fibromyalgia, #health, #pain, #sleep, #sleep show, BACK PAIN, CHRONIC PAIN, sleep, sleep deprivation, sleep sunday, sleeping

SLEEP SUNDAY – IS IT SAD YOU ARE SUFFERING FROM OR SOMETHING ELSE?…

At this time of year, one in eight of us can suffer from winter blues and one in 50 of us suffer from SAD (Seasonal Effective Disorder) through lack of sunlight. However, with the Covid-19 pandemic, these figures could double.

It’s the sunlight that tells your brain to produce serotonin, which is needed to boost your mood and energy. Lack of it as autumn turns to winter causes an increase in the production of melatonin (which makes us sleepy) and a reduction in serotonin is what can cause depression.

One of the most obvious ways to treat SAD is to get outside in the daylight for at least 20 minutes a day but you can also invest in a light box. Light therapy is the most effective way of decreasing the symptoms. Also it is believed that eating foods rich in an amino acid called tryptophan increases the amount of serotonin in the brain.

Taking vitamin D supplements for only five days in late winter has also improved the mood of people with SAD. It can also prevent osteoporosis, support immunity, and regulate weight. Of course, the best way to get Vitamin D is through the effects of sunlight on bare skin. Amazingly they say that Vitamin D lasts for 60 days in the body so if you got away for your annual holiday in the summer, it will mean your levels should be fine until November, but most of us missed out on this last year. Other sources of Vitamin D can be found in oily fish and eggs, cheese, and poultry. Your GP can check your Vitamin D levels with simple blood tests and put you on a high dose of Vitamin D if you need it so it is well worth having a word with your GP about this.

There are a number of other conditions that can leave you feeling tired. Iron levels are one of the first things that can affect energy levels and cause tiredness. It could be an under-active thyroid which can be a cause of tiredness and the falling hormone levels that occur at menopause.

As well as the above, some medications can also cause lethargy, including beta-blockers, some antihistamines, codeine-based painkillers, and also some antidepressants. Also, some sleeping tablets may help to get you through the night, but some can cause daytime fatigue. Of course, anxiety, stress, and depression are also triggers for sapping energy levels which are unfortunately affecting many people at the moment. Fatigue can also be a sign of diabetes.

It is a well-known fact that we can suffer from a mid-afternoon slump as our bodies are designed to have two periods of sleep.

According to the NHS, we are most likely to feel a slump at around 2.16pm as this is about the time that your cortisol level drops, and along with it so can your mood, focus, and motivation. Researchers now say that if you drink iced water, this may help to make you feel more awake by setting off tiny pain triggers.

Other things to try are changing your routine, i.e. walking a different root to work, cleaning your teeth with your left hand. Apparently, the brain responds to these experiences by releasing a rush of neurotransmitters, such as dopamine, which can make us more alert.

According to Pain News Network, a pilot study has found Green Light Therapy improves Fibromyalgia symptoms. Fibromyalgia patients exposed to green light therapy had significant improvements in their pain, sleep and quality of life, according to a new pilot study published in the journal Pain Medicine.

The small clinical trial by researchers at the University of Arizona is the first to explore the benefits of green light in treating fibromyalgia symptoms. Previous studies have focused on green light therapy as a treatment for migraine headaches. Green light is believed to have a calming effect on the brain and causes less eye strain.

In addition to less pain, patients also reported better mood and sleep, and improvements in their ability to work, exercise and perform chores. Eleven patients said they also reduced their use of pain medication, including opioids, while being exposed to green light.    

Although more research is needed to fully understand how green light therapy works, some commercial products are available to the public without a prescription. Details of which you can find on Pain News Network.

There are also a number of SAD Lights available from Amazon with some having a choice of three colour modes, and although not the exact ‘Green Light’, they do work on the same basis. The ones I found started from £39.99 so they are not too expensive if they do the trick.

Another example is this FITFORT Alarm Clock Wake Up Light-Sunrise/Sunset Simulation Table Bedside Lamp Eyes Protection with FM Radio, Nature Sounds and Touch Control Function. Simply set your alarm time. The clock will gradually brighten from 10% Brightness to 100% in 30 minutes before the alarm time / dimmed from 100% Brightness to 0% in 30 minutes before the bedtime. It guides you to a restful natural sleep and develop a good sleep pattern. It’s a reasonable £25.99 from Amazon.