A weighted blanket can also decrease your cortisol levels so you feel less stressed. [2] X Research source Some people describe a weighted blanket as a “hug machine. ” To reduce your anxiety even further, do some meditation before bed.
You could try giving your child a weighted blanket to help them fall asleep. Check on them frequently and swap out the blanket for a regular one once they’re snoozing. [7] X Research source Don’t put a weighted blanket over a child that cannot remove it themselves. [8] X Research source Never put a weighted blanket on a baby under 1 year. [9] X Research source
Similarly, don’t use a weighted blanket if you have cardiac issues, epilepsy, or circulatory problems. [11] X Research source
If a 12 lb (5. 4 kg) blanket doesn’t work for you, choose one that weighs between 5 and 10% of your body weight. [14] X Research source
Consider how easy the blanket is to wash, too!
Not getting enough sleep can make you irritable, depressed, or anxious. It also affects your cognitive skills and reaction times, so get those z’s in!
For instance, you might go to bed at 10 pm and wake up at 6 am. If you’re more of a night owl with a flexible schedule, go to sleep at midnight and get up at 8.
Stay away from caffeine and nicotine in the evening, as well. [21] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
You can even use earplugs or a white noise machine if you like. Try to avoid watching TV in bed or scrolling on your phone. The blue light can make it harder to fall asleep. [23] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
Do some restful activities before bed, like meditating or taking a bath. [26] X Research source
