I very rarely have sleep issues so I never looked into blankets or gadgets but I will say this:
Recently my neighbor got a really bright outdoor light on the side of their house and even with black out blinds it wasn't close to enough blockage because light kept leaking through the sides and even pierced the blinds.
The first night I noticed that, I was like "jesus, why is it so bright outside" and I tried to sleep unsuccessfully. I was up until about 3am when I normally goto bed at 11pm'ish. I tried everything to block it on the spot like trying to pile up a sheet near my face but it had no effect since the light just illuminated the room. It was so light that I could see details across the room, like individual fan blades on a 12" fan. I typically can only fall asleep on 1 side but switching sides made no difference either.
So the next afternoon I decided to try an experiment. I took a black garbage bag and completely covered the window. I actually laughed out loud to myself at how dark it was when it was bright outside.
That night was remarkable. I didn't think a room could be so dark. It was the most peaceful sleep ever, except now my TV's little red dot is a distraction where as even pre-outside light it wasn't noticeable.
So if you have trouble sleeping, you may want to try to make your room as dark as possible as a test. Even in hostile lighting conditions a black garbage bag (one of the big ones you would use for leafs) can solve the problem. I hung mine with 2 nails, so when I wake up I just unhook 1 side to get natural light. The only problem is it looks completely stupid from the inside.
It’s also worth getting a nice eye mask (one that’s comfortable on your face) for when you’re on the road. Hotels, Airbnbs, etc. are full of super bright LEDs now, and many of them (e.g. smoke detectors) can’t be easily covered or turned off.
In all seriousness, coming from a Mediterranean country to the UK, the summers can be quite annoying with the light starting a little after 4am and if you don't have a good set of blinds it can get very disruptive.
Your solution (ugly as it maybe ;) ) it's actually quite good as it does not require a lot of effort or DIY that a landlord could object to.
If you want something a little nicer than a trash bag. I've got these[0] in every bedroom in my house. Keeps the heating and cooling bill down as well as blocks out light really well.
We have done something similar at home. We live in an apartment with a small shared central courtyard, which is lit up (though not extremely bright) when someone walks through it. Our bedroom has those crappy Ikea Venetian blinds, which are terrible at blocking light and it's a rental so we can't change them. Instead we cover the blinds with a dark bedsheet and that does a great job of keeping the light out.
I have blackout blinds and blackout curtains but still light leaks in!
It seems to come in via the top of the blind, there is a gap between the top of the window and where the blind is attached and then this leaks out into the room via the side of the curtains.
It's fine at night as it's dark anyway, but on days when it gets light early in the morning it's a pain. I like the room to be so dark I can't see my hand in front of my face. I have no gadgets or anything with lights on in the bedroom.
I'm not quite prepared to tape black bags to the window though :D
I recently moved to a place where my bedroom in front of a busy road with stoplights. I can't handle light when i sleep. I just went with a set of double layer blackout curtains myself and then taped the sides down to the window frame. It works pretty damn good. Before that I got them though I went with the garbage bag/cardboard box route. I found it hard to seal all the cracks though.
2 years ago I started using a sleep mask to black out the room at night. It's amazing. Mask goes on. Mind goes quiet. I go to sleep. And as a bonus: no more dry eyes in the morning.
Re: the heat problem, my parents gave me a sheep woolen duvet a while ago (Texeler brand, kinda local to NL though) - it's not a knitted or scratchy contraption, it's a duvet like you know them. However, it's a lot heavier than normal duvets (about twice as heavy I'd gauge), and it's perfect in terms of heat regulation - even in summer I can sleep under the covers without feeling too warm or sweaty. I think the problem with the heat of weighted blankets as mentioned here is down to the materials used, non-permeable plastics and glass and the like.
I bought the Chilla 20lbs weighted blanket back in March and I don't use it anymore. I found it really unconfortable and I would get incredibly hot under them in the middle of the night.
The one I bought seemed to have great reviews, and I paid ~$160 for it, but it didn't seem worth it. It now collects dust in my closet.
I am a to be parent, and reading "happiest baby on the block" gave me some background on why this might be.
Basically it boils down to how we were before we are born in our mother's wombs. Same with car noise and rocking, and why it is easier to sleep in a car without realizing.
I bought one ~6 months ago and my 2 sleep trackers reported slightly longer duration and more deep sleep for about a week, and then numbers went back to normal. Concluded that it may have been a placebo effect.
Around 9 years ago I was prescribed a weighed blanket with chains inside it, an enormous help to my sleep quality and even helpful daytime during stressful times. I have Aspergers.
Nice to see these become more common alternative to medication.
I've been using a weighted blanket for a couple of months now. It's no panacea, but I find it pleasant. One issue people might not be aware of: if you use any kind of body pillow, the extra weight can make turning over much trickier. I'm a side sleeper and I use a tubular pillow to reduce stress on my knees. That means repositioning the pillow every time I switch sides (few times a night) and with the weighted blanked this can be considerably more of a struggle. It's not the weight itself so much as the extra friction from the blanket pressing down more on a soft object. It's not a deal-killer, but maybe something for people to be aware of.
I guess this is a little off topic, but can anyone recommend a good side sleeper pillow? I've bought around 6 pillows in the last few years and all of them cause me to wake up with neck and back pain because they don't hold my head up.
I've had insomnia for a long time and I'm still tackling the causes. I'm definitely going to try one of these weighted blankets, and maybe a sleep mask. I made the leap a few months ago to buy a Casper mattress and that's helped a lot. It's not as dramatic a difference as I'd hoped but replacing a ?? year old mattress with anything is better.
Another thing that helps with anxiety is the psychiatry and psychotherapy combo. It helps with sleep as well, consequently.
If you haven’t tried it yet you stand a great chance of significant improvement, both from medication and therapy. The key to getting good help is a) convincing the doctor you need help and b) convincing yourself you need help.
The doctor part is simple - you need to demonstrate tangible effect on quality of life. Does your condition make you late or no-show for work? Avoid social situation? Something tangible, not just “I’m so anxious all the time”. It also helps to keep a sleep journal, it can used as evidence of QOL impact if you sleep 4 hours per night.
Convincing the patient who is not already convinced is near-impossible using standard rhetoric. The only thing I know to work is peer pressure - unearth three friends who already went through the therapy and the frightened mind of the sufferer might follow the herd. Which is why it’s important to talk about it.
Anecdotal: I love getting under the blanket but for some reasons I had to learn to sleep without one last year and it took a week for sleep to come in less than 5 minutes (as per my usual habit). Even though I am using blanket again I now can easily fall asleep when it's hot or if I don't have one.
Foster parents have used these for quite some time to help with anxiety in children. Also used frequently are lycra sleeves they can wrap around themselves to kinda of hug themselves tight. These don't work for all children; some have tactile anxieties and these make that worse.
Just anecdotally I've noticed whenever I have trouble sleeping I wind up putting a pillow on my chest or otherwise build up something that leans on my body. I don't know why it makes me feel safer maybe it's just the animal instinct to hide from possible predators?
I grew covering myself with two comforters just for the weight. Switched recently to a cooling weighted blanket and I no longer need a fan and AC all the way down to keep me cool. Still keep the fan for white noise tho.
My significant other deals with some insomnia and anxiety, we think it's been helpful. Mind you, not a cure-all but she likes the blanket.
We got a bearaby. Ridiculously expensive ($300) but it seems to be enjoyable for her. I look forward to that one coming down in price. I justified it as a really expensive throw if it didn't work out.
Personally, I can't sleep with it. I move a lot and the weight of it has lead me to feeling a lot of pain in my joints when I wake up. (pressure on my shoulders from sleeping on my side with it, knees and feet hurting from being compressed down when laying on my back)
Another approach - non-THC based CBD's. I started taking this most nights and it works incredibly well. I'm not typically anxiety prone, but having just gone through a very stressful period (started a new job a month ago, opened a commercial store with my wife 3 weeks ago), it's worked really well. Sleeping really well, waking up refreshed and seems to take the edge off the day too. I was skeptical it could do much about sleep or anxiety issues but in my case, it's worked very well.
I'll be trying CBD as well. I go through weeks where I just can't sleep before 5-6a, no matter what I try. I've been thinking about weighted blankets, I've tried sleeping masks or trying to get my room as dark as possible, etc. Just doesn't work for me. So I started trying weed, and that'll almost instantly put me out. The only thing I don't like about it is the feeling of being high, so I'm hoping CBD comes with the sleep effects without the high. I also think the ritual itself has something to do with it. I'll brush my teeth, take my contacts out, wash my face, and then smoke. That has the added side effect of being off my phone for 30m+ before I try and sleep.
Depending on how handy you or a family member are, these also can be hand-made. My wife made one for me, and all our kids, each with sci-fi/geeky fabric patterns, so it was not only something to help us rest, but was personalized to some things we like. She found making them to be tedious, but not difficult.
They really do help me get better sleep. My kids don't get as much direct benefit, but they love having them anyway.
I bought a chilipad[1] awhile back after reading Sam Altman's post on productivity[2]. I leave it on 66 or 67 degrees, and fall asleep much faster than I did before. I snake the tube under the bathroom door to muffle the sound, but it's totally worth a little white noise to have a perpetual cool-side-of-the-pillow feeling the whole night. Since it's removing the heat from under you, I suspect it would work quite well in tandem with a weighted blanket.
I bought a weighted quilt inset and use a breathable quilt cover specifically for summer sleeping because they're much cooler than a regular doona and I like some weight on me. I got a 10kg version at the recommendation of the store but I'd probably go for a 5kg if I was buying one again.
[+] [-] nickjj|6 years ago|reply
Recently my neighbor got a really bright outdoor light on the side of their house and even with black out blinds it wasn't close to enough blockage because light kept leaking through the sides and even pierced the blinds.
The first night I noticed that, I was like "jesus, why is it so bright outside" and I tried to sleep unsuccessfully. I was up until about 3am when I normally goto bed at 11pm'ish. I tried everything to block it on the spot like trying to pile up a sheet near my face but it had no effect since the light just illuminated the room. It was so light that I could see details across the room, like individual fan blades on a 12" fan. I typically can only fall asleep on 1 side but switching sides made no difference either.
So the next afternoon I decided to try an experiment. I took a black garbage bag and completely covered the window. I actually laughed out loud to myself at how dark it was when it was bright outside.
That night was remarkable. I didn't think a room could be so dark. It was the most peaceful sleep ever, except now my TV's little red dot is a distraction where as even pre-outside light it wasn't noticeable.
So if you have trouble sleeping, you may want to try to make your room as dark as possible as a test. Even in hostile lighting conditions a black garbage bag (one of the big ones you would use for leafs) can solve the problem. I hung mine with 2 nails, so when I wake up I just unhook 1 side to get natural light. The only problem is it looks completely stupid from the inside.
[+] [-] alexhutcheson|6 years ago|reply
It’s also worth getting a nice eye mask (one that’s comfortable on your face) for when you’re on the road. Hotels, Airbnbs, etc. are full of super bright LEDs now, and many of them (e.g. smoke detectors) can’t be easily covered or turned off.
[+] [-] bluedino|6 years ago|reply
However, I don't get that slow increase of light in the morning that wakes me up gently. I wake up a little groggier.
[+] [-] sakisv|6 years ago|reply
In all seriousness, coming from a Mediterranean country to the UK, the summers can be quite annoying with the light starting a little after 4am and if you don't have a good set of blinds it can get very disruptive.
Your solution (ugly as it maybe ;) ) it's actually quite good as it does not require a lot of effort or DIY that a landlord could object to.
[+] [-] fuzz4lyfe|6 years ago|reply
[0]https://www.amazon.com/Best-Home-Fashion-Insulated-Blackout/...
[+] [-] flycaliguy|6 years ago|reply
[+] [-] btbytes|6 years ago|reply
[+] [-] TheSmiddy|6 years ago|reply
[+] [-] theboulevardier|6 years ago|reply
[+] [-] davidw|6 years ago|reply
https://blog.therealitaly.com/2007/08/09/window-technology/
[+] [-] LandR|6 years ago|reply
It seems to come in via the top of the blind, there is a gap between the top of the window and where the blind is attached and then this leaks out into the room via the side of the curtains.
It's fine at night as it's dark anyway, but on days when it gets light early in the morning it's a pain. I like the room to be so dark I can't see my hand in front of my face. I have no gadgets or anything with lights on in the bedroom.
I'm not quite prepared to tape black bags to the window though :D
[+] [-] nosleeptill|6 years ago|reply
[+] [-] afarrell|6 years ago|reply
https://www.bedbathandbeyond.com/store/product/bucky-reg-40-...
[+] [-] grawprog|6 years ago|reply
[+] [-] ravedave5|6 years ago|reply
[+] [-] iaresee|6 years ago|reply
[+] [-] JustSomeNobody|6 years ago|reply
[+] [-] apexalpha|6 years ago|reply
I've always had those and they fully black out any room too.
[+] [-] knicholes|6 years ago|reply
[+] [-] Cthulhu_|6 years ago|reply
[+] [-] lysp|6 years ago|reply
I would take 30+ minutes to get to sleep tuning 15-20 times as I dozed off.
Since adding the blanket (9kg / 20lb), I find I'm asleep in less than 5 minutes. With 2-3 turns at most.
I didn't initially get it for sleep - just tried it and now it stays mostly on my bed.
[+] [-] nemothekid|6 years ago|reply
I bought the Chilla 20lbs weighted blanket back in March and I don't use it anymore. I found it really unconfortable and I would get incredibly hot under them in the middle of the night.
The one I bought seemed to have great reviews, and I paid ~$160 for it, but it didn't seem worth it. It now collects dust in my closet.
[+] [-] bduerst|6 years ago|reply
[+] [-] tehlike|6 years ago|reply
Basically it boils down to how we were before we are born in our mother's wombs. Same with car noise and rocking, and why it is easier to sleep in a car without realizing.
[+] [-] not_a_moth|6 years ago|reply
[+] [-] Moeg|6 years ago|reply
[+] [-] notacoward|6 years ago|reply
[+] [-] wazoox|6 years ago|reply
Care to explain? I don't understand how using a tubular pillow would reduce knee strain... Do you keep a pillow under your legs while in bed?
[+] [-] Bootwizard|6 years ago|reply
I've had insomnia for a long time and I'm still tackling the causes. I'm definitely going to try one of these weighted blankets, and maybe a sleep mask. I made the leap a few months ago to buy a Casper mattress and that's helped a lot. It's not as dramatic a difference as I'd hoped but replacing a ?? year old mattress with anything is better.
[+] [-] neonate|6 years ago|reply
[+] [-] DenisM|6 years ago|reply
If you haven’t tried it yet you stand a great chance of significant improvement, both from medication and therapy. The key to getting good help is a) convincing the doctor you need help and b) convincing yourself you need help.
The doctor part is simple - you need to demonstrate tangible effect on quality of life. Does your condition make you late or no-show for work? Avoid social situation? Something tangible, not just “I’m so anxious all the time”. It also helps to keep a sleep journal, it can used as evidence of QOL impact if you sleep 4 hours per night.
Convincing the patient who is not already convinced is near-impossible using standard rhetoric. The only thing I know to work is peer pressure - unearth three friends who already went through the therapy and the frightened mind of the sufferer might follow the herd. Which is why it’s important to talk about it.
[+] [-] johnchristopher|6 years ago|reply
[+] [-] amelius|6 years ago|reply
EDIT: Unrelated but, wow, there's even a book about weighted blankets: https://www.amazon.com/Weighted-Blanket-Guide-Everything-Con...
[+] [-] winrid|6 years ago|reply
[+] [-] JustSomeNobody|6 years ago|reply
[+] [-] ladyattis|6 years ago|reply
[+] [-] sand500|6 years ago|reply
[+] [-] bradlys|6 years ago|reply
We got a bearaby. Ridiculously expensive ($300) but it seems to be enjoyable for her. I look forward to that one coming down in price. I justified it as a really expensive throw if it didn't work out.
Personally, I can't sleep with it. I move a lot and the weight of it has lead me to feeling a lot of pain in my joints when I wake up. (pressure on my shoulders from sleeping on my side with it, knees and feet hurting from being compressed down when laying on my back)
[+] [-] evo_9|6 years ago|reply
[+] [-] lovehashbrowns|6 years ago|reply
[+] [-] jokoon|6 years ago|reply
[+] [-] RickJWagner|6 years ago|reply
Seems it could come to rest on someone's throat, or the weight on the chest could become the straw that broke the camel's back.
[+] [-] codingdave|6 years ago|reply
They really do help me get better sleep. My kids don't get as much direct benefit, but they love having them anyway.
[+] [-] jquery|6 years ago|reply
[+] [-] tpowell|6 years ago|reply
[1] https://www.chilitechnology.com [2] http://blog.samaltman.com/productivity
[+] [-] TheSmiddy|6 years ago|reply
This is the one I got: https://www.calmingmoments.com.au/shop/weighted-blankets/wei...
[+] [-] johnchristopher|6 years ago|reply
[+] [-] akvadrako|6 years ago|reply
[+] [-] nabla9|6 years ago|reply
[+] [-] distant_hat|6 years ago|reply