You are tired of jumping and turning with too little sleep, jumping and turning.
So after reading the review on social media, you can be wooed to buy “cooling blankets”. Or you can read online articles with tagline like:
Stop waking up in a puddle of sweat with our roundup of the best cooling blanket-a top-rated option from amazon that ‘actually works’.
But what are blankets blankets? And can they help you get a comfortable night?
We know that a cooler bedroom is best
First, let’s see that a cooler environment helps us sleep better at night.
There is a circadian rhythm in the internal temperature of our body, which means that it ups and downs throughout the day. A few hours before the bed, it leaves about 0.31 ° C to help you sleep. It will fall about another 2 ° C overnight so that you are sleeping.
During sleep, your internal temperature and skin work together to achieve balance between heat and production. There are sensors in your skin that pick up changes in the environment around you. If it becomes very hot, these sensors tell your body, so that you can kick-off blankets or bed clothes and more often you can wake up for the quality of poor sleep.
Sleep quality is an important component of sleep health that receives you physical, mental and emotional benefits from a good night sleep.
The ideal temperature for sleep varies depending on the weather and the type of bed, but you have between 17 ° C and 28 ° C. Keeping your gold environment within this limit will help you relax the best night.
So are blankets blankets?
Cooling blankets are designed to help regulate your body temperature at bedtime.
Various technologies and materials are used in their design and manufacture.
We are not talking about hospital-grade cooling blankets that are used to reduce fever and prevent injury to the nervous system. They use gel pads associated with automatic thermostats, or gel pads with air-cooling systems to monitor one’s temperature.
Instead, the types of consumer-grade cooling blankets you can see that use a mixture of advertised, light, respiratory content that pulls away the moisture from the skin to calm and dry through the night. They look like regular blankets.
Common materials include cotton, bamboo, silk or fiber leosel, all of which absorb moisture.
Manufacturers usually use a thread count of 300–500, making air pockets that increase airflow and moisture evaporation.
Some blankets have a Q-Max rating, which indicates how good the clothes feel against your skin. The higher the value, the more the cloth feels cooler.
Other has the facility of phase change material. These materials were developed by NASA to keep astronauts comfortable during a spacewalk for space suits where the temperature ranges from around -157 ° C to 121 ° C. The phase change material in the cooling blanket absorbs and catch a cooling effect.
do they work?
If you believe that there are online reviews, yes, cooling blankets can cool you and help you in better sleep in hot weather or if you become very hot using normal sheets and blankets.
However, it is very few scientific research to see if these consumer-grade products work.
In search of sleep quality in a study of 2021, 20 participants slept for three nights under two different circumstances.
First, they slept with a regular bed sheet in an air -conditioned room, in which the temperature was set for their priority. Then, he used a cooling bed sheet in an air -conditioned room, where the temperature was set 3 ° C more Celsius on their priority.
Participants reported good sleep quality in both situations, but preferred a warm room with its cooling sheet.
It may suggest that the use of cooling beds can help provide more comfortable sleep of night.
But everyone’s cooling requirement varies depending on age, health, body temperature, the place where sleeps, and individual preferences.
So when these products can work for some people who can be motivated to leave a good review, they do not necessarily work for you.
Do they deserve it?
Different types of cooling blankets are available at different prices to suit different budgets. Positive customer reviews can encourage a purchase, especially for individuals who experience disrupted sleep at night due to heat.
Nevertheless, these cooling blankets have limited scientific research that work them and to say if they deserve it. So it is up to you.
What else can I do if I am a hot sleeper?
If a cold blanket is not for you, then there are other things that you can do to stay calm at night, such as:
Air conditioning or using a fan
Put a moist towel below or on you
Light or minimal sleepwear wearing and avoiding thick or synthetic clothes, such as nylon, can trap the heat
If you usually share a bed, on hot nights, consider sleeping by yourself to avoid the heat of the extra body from your partner.
On a final note, if you often struggle with warm, troubled sleep, you can check with your health care provider. They can see if your troubled sleep is a medical explanation and advise what to do next.
,Author: Linda Gruser, Research Associate, Behavior-Breine-Body Research Center, South Australia University; Luana Main, Applied Sport Science, Associate Professor at Dicin University)
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