"Heavy quilts make you sleep better" is true? American research: Using thick quilts for 4 weeks can reduce insomnia by half

"My daughter saw that the weather was getting cold, so she bought me a silk quilt. She said it cost thousands of yuan, but I always feel that this silk quilt is not as good as the old cotton quilt that I have used for decades!"

"You just don't know how to enjoy your blessings. Silk quilts are so soft and warm. I don't know how good they are!"

"It's good, but I always feel that after changing to this new quilt, my sleep quality is not as good as before!"

"Just get used to it. There's always a process of adaptation!"

"Really? But I recently saw an article saying that if you cover yourself with a thick quilt, you will sleep better!"

In the community, Aunt Wang and Aunt Li kept talking about which quilt is better for helping you sleep!

American Sleep Research:

The heavier the quilt, the better your sleep?

No one can refuse a warm bed in winter, but why do people sleep better with the thick old cotton quilts they had as children than with the various silk quilts, wool quilts and down quilts nowadays? The secret is that the heavier the quilt, the better you sleep.

A study published in the Journal of Sleep Research by researchers from Uppsala University in Sweden pointed out that sleeping with a thick blanket can promote the release of melatonin and is more conducive to improving sleep quality.

The researchers asked 26 healthy participants to sleep with weighted blankets and thin blankets respectively, and collected saliva samples from the subjects to measure melatonin, cortisol, oxytocin, sympathetic nervous system and other data. The results showed that the melatonin concentration of subjects who slept with thin blankets increased by 5.8 between 22:00 and 23:00, while the melatonin concentration of subjects who slept with thick blankets increased by 6.6 between 22:00 and 23:00.

Previously, researchers from the Karolinska Institute in Sweden published a study in the journal of the American Academy of Sleep Medicine that came to similar conclusions.

The researchers divided 120 adults into two groups. One group slept with thick blankets weighing 6-8 kg, and the other group slept with light blankets weighing 1.5 kg. The results showed that within one month, 42.2% of the insomniacs in the thick blanket group showed significant improvement, and within a year, 78% of the people had improved sleep quality, and their anxiety, depression and other symptoms were also reduced.

In this regard, Yu Zhenghe, deputy chief physician of the Sleep Medicine Department of the Seventh People's Hospital of Hangzhou, said: The pressure exerted by a thick blanket on the human body can stimulate the muscles, joints and deep touch, and have the effects of acupressure and massage. Deep pressure stimulation helps increase the secretion of oxytocin in the body, inhibits sympathetic excitement, and thus has a calming effect and better promotes sleep.

The heavier the quilt, the better. This weight is the best for sleeping.

Although multiple studies have found that thick quilts are beneficial for improving sleep and relieving insomnia and anxiety, if the quilt is too thick, it may have the opposite effect and increase the risk of some diseases.

1. Faster metabolism and restless sleep

The normal indoor temperature suitable for sleeping is 20-23 degrees, so the temperature inside is about 30 degrees after covering with a quilt, which is warm and you don’t have to worry about sweating. But if the quilt is too thick, the temperature inside will be higher, the body metabolism will be faster, the sweat excretion will become more, you will be irritable when sleeping, and you will feel tired and weak after waking up.

2. More dust accumulation

Thick quilts are not easy to clean, so they accumulate more dust. When you sleep, this dust enters your respiratory tract and may cause respiratory diseases.

3. Feeling of oppression when sleeping

If the quilt is too thick, it will produce a significant sense of oppression on the human body and will also affect breathing. The amount of oxygen inhaled into the lungs will decrease, and people may experience symptoms such as dreaming and uncomfortable sleep.

Although the above research results show that a 7 kg quilt is most beneficial to sleep quality, the number of people in the experiment is limited and the conclusion has certain limitations. After all, not everyone can bear a quilt weighing 14 catties.

Generally speaking, the weight of a quilt should be adjusted according to the body's weight. The appropriate weight for a quilt is 7%-12% of the body's weight. In addition, it should be increased or decreased appropriately based on the weather's temperature. For spring and autumn, quilts weighing 1-1.5 kg are generally sufficient.

If you often suffer from insomnia, you can supplement 4 kinds of vitamins

Sufficient and good sleep is good for health and can also lay a foundation for life and study. Patients who suffer from insomnia should actively seek treatment. Studies have found that insomnia is related to vitamin deficiency in the body, especially the lack of these vitamins, which may accelerate the decline of sleep quality!

1. Vitamin B1

Vitamin B1 can provide spiritual nutrition to the brain and play a calming role. Once vitamin B1 is lacking, it may cause the brain to be inexplicably excited and troubled by insomnia and dreaminess. Vitamin B1 cannot be synthesized by the human body itself. It can be supplemented by eating buckwheat, millet, oats and other grains.

2. Vitamin B6

Vitamin B6 participates in the metabolism of proteins and carbohydrates in the body, regulates nerves, and promotes the synthesis of serotonin. Increased serotonin levels can calm nerves and improve sleep. Once vitamin B6 is deficient, it may lead to nerve excitement and affect sleep. You can usually eat corn, carrots, egg yolks, sunflower seeds and other foods to supplement vitamin B6.

3. Vitamin B12

Vitamin B12 is also known as cobalamin. A deficiency in it will affect the body's melatonin levels and increase the risk of insomnia. In addition, a lack of vitamin B12 may also lead to neurological disorders, further affecting sleep. Therefore, it is necessary to ensure adequate intake of vitamin B12. It is recommended to eat more animal offal, dairy products, beef, fish, eggs and other foods rich in vitamin B12.

4. Vitamin D

Vitamin D is involved in the development and function of the nervous system. Lack of vitamin D can cause sleep disorders and lead to insufficient sleep. Vitamin D can be supplemented by getting more sun exposure and regularly eating high-fat fish, liver, dairy products, egg yolks, cheese, cereals, etc.

Elderly people have poor sleep quality?

4 aspects can be adjusted

If the elderly suffer from insomnia, poor sleep quality and other problems, they can adjust and improve them through the following methods!

1. Create a good sleeping environment

When sleeping, the temperature and humidity in the bedroom should be appropriate, generally controlled at around 26 degrees in summer and around 18-22 degrees in winter, and the humidity should be maintained at 50%-60%. It is also necessary to ensure indoor air circulation, soft and dim light, and sufficient quietness in the room to create a good sleeping environment.

2. Reduce physical discomfort

For elderly patients with chronic diseases or pain, they should take medicine in time to relieve the pain and perform massage appropriately. In addition, they should remember to empty their bowels and bladder before going to bed, and change their sleeping position as soon as possible if they have difficulty breathing during sleep.

3. Correct bad living habits

Don't eat too much or too little before going to bed, and don't drink too much water or stimulating drinks. You can soak your feet in hot water before going to bed to relax your body and mind so that you can fall asleep better.

4. Talk about negative emotions

If you have negative emotions before going to bed, you must relieve them in time, otherwise it will affect the quality of your sleep.

Studies have found that the heavier the quilt, the better the sleep, but this does not mean that the thicker the quilt, the better. A quilt that is too thick may also have the opposite effect. If the elderly want to ensure a good sleep, they should pay attention to creating a good sleeping environment, correct bad living habits, and be careful to express negative emotions.