Overcoming Sleep Procrastination

It's 11 PM. Your plan was to be in bed by now, but somehow, you're still up, mindlessly scrolling through social media, binge-watching a series, or just putting off sleep for no apparent reason. Sounds familiar? This phenomenon is sleep procrastination, and it's more common than you think.

Why We Procrastinate Sleep

So, you know those nights when you finally get a break from your super busy day, and all you want to do is chill with some Netflix, video games, or maybe just endlessly scroll on your phone? The reasons are manifold – from a desire to reclaim 'me time' after a hectic day to the addictive nature of screens that keep our brains buzzing. And let's not forget the ever-present 'just one more episode' or 'one more page' syndrome. That's us trying to get some time back for ourselves. It's like our mini-rebellion against all those crazy day-time demands. We're taking back the night for some much-needed fun.

But, here's the deal – while it feels awesome to reclaim those late hours, it's kind of a double-edged sword. Sure, we're getting some chill time, but we're also skimping on sleep, which isn't the best trade-off. Staying up late on the regular can leave us dragging the next day, and it doesn't just stop there. Over time, it can really start to take a toll on our health – mentally and physically. We all love a good binge-watching session or gaming night, but maybe it's worth thinking about what it's doing to us in the bigger picture.

That's bedtime procrastination in a nutshell, and it usually boils down to a few simple things:

Putting Off Sleep Just Because: This is when you delay your bedtime for no real reason, which ends up cutting into your sleep time more than you planned.

It's All You, Not Outside Stuff: Here, you're staying up late not because something else is making you, but just because you decide to. It's not like you're up late because you're sick or there's an emergency - it's totally your call.

Knowing It's Not Great, But Doing It Anyway: You're aware that not getting enough sleep can mess with your health and how you feel overall, but still, you end up pushing back your bedtime.

And here's the kicker – unlike other kinds of procrastination where you might be avoiding stuff like chores or work, putting off sleep is often about doing things that feel good right then and there, like watching a favorite show or chilling out.

Creating the Perfect Sleep Environment to Combat Bedtime Procrastination

Imagine stepping into a room that instantly soothes your senses. The lights are dim, the temperature just right, and your bed is an inviting haven. This is where a weighted blanket, like those from Lavender Sleep, comes into play. The gentle, even pressure it provides mimics a therapeutic technique known as deep pressure stimulation, which is known to reduce cortisol (the stress hormone) and increase serotonin and melatonin, leading to a quicker, more peaceful slumber.

Develop a Relaxing Bedtime Routine: Establish a series of calming activities before bed, like reading, meditating, or a warm bath. This signals to your body that it's time to wind down.

Limit Exposure to Stimulants: Avoid caffeine late in the day and turn off electronic devices at least an hour before bedtime. The blue light emitted by screens can interfere with the body's natural sleep-wake cycle.

Create a Sleep-Inviting Environment: Ensure your bedroom is conducive to sleep – cool, dark, and quiet. Consider using sleep aids like blackout curtains or white noise machines.

Set a Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This regularity helps set your body's internal clock.

Make Your Bed a Sleep-Only Zone: Keep work materials, electronics, and distractions out of bed.

Mindful Awareness: Recognize when you're engaging in procrastination and consciously make the decision to prioritize sleep.

Wake up to a brighter tomorrow with better sleep tonight

Overcoming sleep procrastination isn't just about willpower. It's about creating an environment and routine that naturally ushers you into a state of restfulness. With these small tips and the soothing embrace of your favourite blanket, you’re not just investing in better sleep, but in a better, more energized, and joyful you.

Sleep Better Tonight: It's All in Your Day

Ever thought your zzz's at night are like a movie, and your day is the scriptwriter? Yep, what you do from sun-up to sun-down is sneakily setting the stage for how well you'll sleep. Or... not sleep.

Sunlight: Your New Bestie

Did you catch that sunrise this morning? Or at least, some good old daylight? Turns out, our bodies are like plants; they love light. The sun helps keep our inner clocks ticking right, so we're perky when we should be and sleepy when it's bedtime. But, many of us are like nocturnal critters, missing out on that sweet, sweet sunshine. Got a dog? Perfect excuse for an extra walk. No dog? Pretend you have one, and go bask in that glow!

Move It to Snooze It

Here's a shocker: sitting all day isn't great for sleep. The more you move, the better you snooze. But hey, we're not all gym buffs, and that's cool. You don’t need to run a marathon. Maybe take the stairs instead of the elevator, or turn your coffee break into a 'let's get some fresh air' break. Little bits of activity can add up to a ticket to dreamland.

Mealtime: Stick to the Clock

Timing your meals is like setting the stage for your body's sleep show. Eating at wild times? That's like throwing a wrench in your body’s gears. Try to eat at the same times daily, and don't turn dinner into a midnight snack fest. Trust me, your body (and your sleep) will thank you.

Caffeine: Maybe Just Say No

Love coffee? Who doesn't! But chugging it all day might be like putting your sleep on a rollercoaster. Maybe swap that afternoon espresso for something less... zoomy. Your pillow will be less of a battleground when it's time to crash.

So, there you go. A few tweaks here and there, and you could be snoozing like a pro. Remember, your night's sleep is like a shadow of your day. Make it a good one!

How to Care for a Weighted Blanket?

Caring for a weighted blanket is not difficult, and by following a few simple recommendations, you can keep it in perfect condition for many years.

Follow the Care Instructions. Each weighted blanket comes with care instructions that should be carefully read and followed. Depending on the filler material, some blankets may require special care.

Regularly Wash the Blanket. Use a gentle wash cycle to avoid damaging the filler. Do not wash the blanket in hot water and avoid using bleach or strong detergents.

Use a Duvet Cover. It will help protect your weighted blanket from damage and dirt. Choose a duvet cover made of natural materials, such as cotton or linen, to avoid allergic reactions.

Do Not Iron. Weighted blankets do not need to be ironed. If you notice minor wrinkles, simply smooth them out by hand.

Store Properly. If you are not using your weighted blanket for some time, store it in a dry and cool place to avoid mold and odors. Do not store the blanket in plastic bags or containers, as this can lead to moisture accumulation.

By following these simple tips, you can care for your weighted blanket in a way that keeps it in perfect condition for many years and continues to bring you joy, comfort, and good sleep.

A Concise Guide to Weighted Blankets: Everything You Wanted to Know (But Were Afraid to Ask)

Greetings, fellow sleep enthusiasts! Agent Sleepyhead reporting in, here to share some intriguing insights about weighted blankets. In a world where we're bombarded with information and daily stress, finding moments of peace and tranquility can be a challenge. Many of us suffer from increased anxiety, leading to restless nights and a lack of rejuvenating sleep. But fear not, for there's a secret weapon that can help alleviate this predicament: the mighty weighted blanket!

What exactly are weighted blankets, and how can they revolutionize your sleep? These blankets, weighing anywhere from 4 to 15 kilograms, are often referred to as weighted or gravity blankets. Crafted with specialized materials and fillers, they provide a gentle, comforting pressure on the body, akin to a warm embrace, which works wonders for enhancing the quality of your slumber.

When you snuggle under a weighted blanket, its gentle pressure activates a series of remarkable reactions within your body. Serotonin and melatonin, the sleep-regulating hormones, receive a boost, setting the stage for faster and deeper sleep. It's like being transported to a serene dreamland, where rest and restoration go hand in hand.

To experience the full benefits of a weighted blanket, it's recommended to use it throughout the night. Some prefer to reserve its comforting embrace solely for sleep, while others bask in its soothing presence during the day to combat stress and anxiety. The choice is yours, dear dreamers!

However, it's important to note that weighted blankets may not be suitable for everyone. Let's explore a few groups who should exercise caution:

1. Children under two years old: For their safety, it's best to opt for lighter blankets or specialized sleeping bags to avoid any potential risks.

2. People with breathing difficulties: Individuals with asthma or chronic obstructive pulmonary disease may find the weight of the blanket uncomfortable, impacting their ability to breathe freely.

3. Individuals with heart conditions: Those with heart failure or arrhythmia may find the pressure on their chest unsettling or uncomfortable.

4. People with back injuries: If you have a herniated disc, the pressure from a weighted blanket may exacerbate any discomfort you may experience.

5. Individuals with limited mobility: If maneuvering or lifting a weighted blanket poses challenges due to limited mobility, it may not be the best option.

But fear not, weary sleepers, for our guide doesn't end here! We're thrilled to witness a growing awareness of the importance of sleep hygiene. When we prioritize quality rest, we unlock boundless potential for new achievements and exciting adventures. So, why wait? It's time to unleash the power of a heavy blanket and relax like true sleep conquerors!

Yours in pursuit of blissful slumber,
Agent Sleepyhead

How weighted blankets help special kids

Weighted blankets have become very popular lately, especially if someone needs help with anxiety, stress, increased irritability, and dissipated attention. Lives are being lived on this planet for whom something as simple as a blanket can help and ensure additional emotional support in everyday environments. Quite naturally a question arises, does the sensory therapy-like effect of weighted blankets really help, and how much?

To stretch a helping hand to parents with additional everyday challenges, we have gathered the characteristics of weighted blankets and research results regarding the effects of these blankets on children with ADHD and autistic spectrum characteristics.

The Internet is full of all kinds of information, but you still have to know where to look to find scientific assurance about the effects of weighted blankets. Just a few years ago anyone interested was able to find just one research, conducted in 2010 by Allan Hvolby. The research gathered 21 children with ADHD and tried to understand the effects of weighted blankets on their lives.

The results concluded that kids needed a shorter time to fall asleep, it became almost the same length as the time that kids without ADHD symptoms need to do the same. A 10% improvement in the class environment regarding kids’ attention span and activity level was noted as well. However, nothing was described the potential long-term effects of the weighted blankets.

In 2020, a group of enthusiastic scientists in Stockholm decided to find out more about the long-term effects of weighted blankets on children with several health challenges — sleeplessness, bipolar disorder, depression, attention deficiency, and hyperactivity. The group of children sleeping with the weighted blanket for 4 weeks showed much better results in sleep quality analysis, higher levels of daily activities, and reduced symptoms of tiredness, depression, and anxiety than the other group which slept under ‘normal’ blankets for the same period.

In 2014, there was research about the effects of weighted blankets on children with autistic spectrum characteristics (Paul Gringas, American Academy of Pediatrics). The results of this specific experiment did not show any changes in the children’s sleep quality, but all 67 young subjects and their parents subjectively preferred the weighted blankets. It might be because the blanket with its weight creates a feeling of touches and hugs, and, as we know, caresses and hugs encourage the creation of the happiness hormone serotonin in humans. It, consecutively, helps one to feel calmer and to keep the mood balanced. Positive feelings are important, and additional positive associations with a blanket that the person likes always is a good method to help one feel better.

Of course, a blanket is not a solution that solves everything just as quickly as snapping fingers. It does not free anyone from all worries and does not let everyone be sure about the sun shining the next day. It is always needed to evaluate, to try, to accept the best option. Humans is a complex, fragile being both physically and mentally, and, despite fundamental similarities, every one of us is at least a little bit different.

Everyone is special. And those special souls who perceive everything in even deeper ways, how do they not get confused in a world full of different impressions? Most importantly, do not look at the blanket as a simple square made of fabric, a square that could protect the child and his parents from a few potential problems. Any blanket is the best blanket if it is first and foremost given and used with love.

We fill our “Lavender Sleep” blankets with love, too — if you choose to try ours, then you can be sure that along with the blanket we have sent you our warmest thoughts as well.

How to tell that you have chronic insomnia?

Let’s start with definitions. Lack of sleep is not insomnia. If you do not sleep for a night or two because deadlines are coming, this is not insomnia. Because if you are forcibly put to bed, given all the necessary conditions for sleep, then you are likely to fall asleep.

Insomnia is the inability to fall asleep, despite the presence of all the conditions.

People who suffer from insomnia can spend 7-9 hours a day simply to try to fall asleep, but they do not succeed. They either can't sleep at all, or they fall asleep only briefly in the morning, or they fall asleep but wake up quickly and then can't return to the realm of Morpheus.

How to understand that you really have a big problem with sleep:

• you do not fall asleep well or do not sleep at all, wake up early or constantly wake up in the middle of the night;
• your condition worsens during the day – you constantly feel tired and exhausted;
• insomnia visits you at least three nights a week for 2-3 months.

Everyone can have difficulties with sleeping from time to time – someone gets nervous before launching a difficult project or before an important meeting and loses sleep because of this. Someone loses sleep for romantic reasons. Someone can't tolerate a conflict with friends, which is why they stop sleeping for a while. This is normal. Even if it lasts for several nights in a row – it's still normal. Most likely, sleep will return when the tension eases. The project will start, friends will make up, and the object of desires will respond in the messenger with a cheerful smile.

We can consider sleep loss abnormal when it becomes systematic, that is, insomnia manifests itself at least three nights a week for several months. If you are faced this, then you are dealing with clinical insomnia.

According to Matthew Walker, a sleep scientist and author of a book “Why We Sleep”, there are two main triggers for chronic insomnia:

• emotional preoccupation or restlessness;
• emotional distress or anxiety.

In both cases, people cannot stop the changing, restless, chaotic flow of thoughts. Brain activity continues, which is why the body can not go to sleep and rest. In addition, the overhyped brain begins to increase the level of cortisol – the stress hormone, as well as adrenaline and norepinephrine. These hormones increase the heart rate, which prevents the transition to a sleepy state.

If you have recognized yourself and your situation in the above mentioned, then you may have already tried many options. Say, chamomile tea, sleeping pills, and even “calming down”. Of course, here comes the question – what should I do? There are at least two options: find a somnologist or a psychiatrist. Both of these specialists will not feed you sleeping pills, because they understand that sleeping pills do not give a long-term effect, they are addictive, and the body develops resistance.

Most likely, with chronic insomnia, you will not be able to cope without medication and, possibly, without psychotherapy. However, it's better than sleeping like a baby for months – meaning waking up terrified every half hour or not sleeping at all.

Could insomnia be a symptom of Covid-19?

If you look at the Google Trends data, you can see that many people are looking for information about insomnia in conjunction with Covid-19. Many resources speculate that insomnia may be a symptom of this disease, apparently just drawing attention to itself. The symptoms are a dry cough, fever, and a feeling of weakness or fatigue. In some cases, the disease is accompanied by a sore throat, severe headache, loss of smell, etc.

In official sources, which is the website of the World Health Organization, there is nothing said about insomnia, as a symptom of Covid-19. However, this topic is boosted

on the Internet. In our opinion, everything is quite simple here. Most likely, the lack of sleep is not due to the disease itself, but to the increased level of anxiety and stress that has now engulfed the whole world.

In this case, to reduce the level of anxiety, you can use a weighted blanket, which will create a feeling as if you were hugged. With the help of soft pressure, the blanket will allow you to calm down and fall asleep faster. A weighted blanket can also be used during the day, when the anxiety level has suddenly increased or even a panic attack is approaching.

There is no denying that the situation with the virus has affected each of us in one way or another, forcing us to change our way of life. Someone lost his daily job, someone is left without savings. These changes and the inability to predict the future inevitably affect mental health. If the ground starts to get out from under your feet and you lose a sense of control, then the stress hormone cortisol begins to be released. When there is a lot of cortisol, the body often reacts to this change by lack of sleep.

That is why many people expect an increased number of psychiatrists’ and psychotherapists’ clients, because people have stopped coping with the emotional burden that the coronavirus has brought down on all of us.

Depending on the situation, Сovid-19 induced insomnia can be short-term and will go away as soon as everything stabilizes a little. Yet in some cases, it can develop into a chronic stage, when chamomile tea will no longer be a help. Anyway, we will repeat ourselves. If you suddenly stop sleeping, it does not mean that you have a coronavirus. This means that you are worried about the instability of the surrounding world.

This too shall pass.

Why sleep is important for inner peace and better health

People spend a third of their lives sleeping. During childhood it is a common wish to stay up all night, read books in a blanket fort, play toy wars, organize theatre for pets or do something else, just as exciting. However, even then the need to sleep makes itself known, next afternoon at the latest. Why sleep when we could do cool stuff all day long? Why do we become sleepy? Why should we exercise mindful horizontal disconnection from the rest of the world for at least 8 hours every day to contribute to our mental and physical wellbeing? Let’s see.

Shawn Stevensson, author of the book “Sleep Smarter”, tells us this: “Trying to define sleep is similar to defining life. Nobody fully understands it, and, when you try to explain, then you sound more like Forrest Gump with his ‘life is like a box of chocolates’ than a decent scientist.” But, if seriously, it’s not at all that difficult: sleep is a natural state created by our nervous system, a state when the body rests, renews, and replenishes energetic and functional reserves of the tissues.

Humans are not the only ones who need to sleep. Animals sleep as well, besides different animals require different amounts of time in order to be able to function well. Giraffes have enough with just 1.9 hours a day, brown bats need no less than 19.9 hours. Human beings are somewhere in the middle between those two regarding the amount of daily sleep needed.

Regardless of the fact that all living creatures need to sleep, humans are the only mammal who can knowingly postpone falling asleep to a later time. Such a decision, even if understandable in the nowadays environment of a very demanding world, is not healthy. The World Health Organization in 2017 declared a ”sleeplessness epidemic” because research shows that two thirds of adults sleep less than 8 hours daily on average.

Live longer. Be more creative. Look better. Enhance memory. Maintain an optimal weight and eat less junk food. Be protected from cancer and avoid running nose or even flu, lessen the risk of potential heart disease and diabetes. Feel more happy, less depressed and less anxious. If scientists came forward with a medicine that fulfills all those promises, many people wouldn’t believe and many others would spend millions to get this medicine. But there is already something that can aid you in reaching all the qualities mentioned before. You probably guessed right, yes, it is a proper night’s sleep.

Do you still want to postpone sleeping until moment when you will have done everything on your daily to-do list? Is the full laundry basket or another episode of your favourite TV show worth your health?

Matthew Walker, doctor of science, in his book “Why Do We Sleep?” tells us that the positive influence of a good night’s sleep is proven through more than 17 thousand scientific experiments. That is why we can be absolutely sure that sleep is not something plain and simple. It is a series of complex and carefully planned metabolic processes that maintains and renews several important brain functions and more. Besides, it is not enough with a 15-minute nap, the processes that take place during sleep are set up in several stages, and each of those helps with different functions of our body.

There will be people who will ask, well, what is the secret to sleeping well? The recipe is not carved in stone, just as the recipe to life itself. Some advice is well proven, but other tips make opinions differ. 

Any sleep specialist will tell you that using a smartphone before sleep is not helping because the blue light of the screen does everything in its powers to wake you up. You probably shouldn’t make a habit out of drinking coffee or green tea in late afternoon. If you would be asking about when to go to sleep, you can choose depending on whether you feel like a morning or night person, but it is important to go to bed on the same time every day. Also, you can try to open window before sleep because it is easier to rest if the surrounding environment is around 17-18 C. Many find weighted blankets a great helper in sleeping more peacefully. 

We advise you to explore the world of sleep yourselves, gather some information and listen to your feelings. And then, sleep tight!