I have always been a good eater but a bad sleeper. However, these days, I can hardly get through a whole night without waking up for no reason. Thankfully, I have discovered the joys of sleeping with a weighted blanket. Here’s how it has helped to improve the quality of my sleep and some of my bad habits.
SLEEP HYGIENE IS IMPORTANT
Admittedly, I have a few bad habits that may attribute to this restlessness. For example, I sleep with my phone by my bedside. I use it for my alarm clock and to monitor my sleep patterns on an app called “Sleep Cycle”. Additionally, I don’t always sleep at the same time each night. I blame the TV for that! To try and relax, some nights I will have a glass (or two) of wine. Alcohol in fact can make matters worse. Your body is too busy breaking down the alcohol to allow you to drift easily to sleep.
I have made some significant changes over the years though. I invested in a good bed and mattress (Tempur Cloud). My bedroom is pitch black at night and highly conducive to sleep. I also have a separate home office where I can do my work on the computer. This means my bedroom is solely for sleep and relaxation. Additionally, I only have a maximum of two cups of coffee per day and always before 2pm. Plus, I quit smoking (on 2ndApril 2015). Despite these efforts, I still toss and turn most nights and often wake up feeling unrested.
As a chronic bad sleeper with sporadic bouts of insomnia, I have tried everything from counting sheep, to body scan meditation, to the 4-7-8 breathing technique. I can’t say I have stuck with these methods long enough to vouch for them. Most nights I am just so dog-tired from sleep debt, that it all seems like too much work! I would rather just lie as still as a log to wait for sleep to descend, if at all. I regularly take melatonin supplements, and when I can remember, zinc and magnesium. Zinc and magnesium are said to balance levels of cortisol, the stress hormone, and in turn promote better sleep. On desperate nights, I turn to sleeping aids like Advil PM (bought from USA. They don’t sell this in Singapore).
FEEL SNUG LIKE A BUG WITH A WEIGHTED BLANKET
It has all been rather frustrating. And then, I read about weighted blankets. The first on the market was Gravity Blanket. It racked up almost US$5 million on it’s Kickstarter campaign launched in 2017. Since then, there have been many other brands featuring these blankets designed to promote better sleep, reduce anxiety and produce a calming effect. The only problem is, none of them ship to Singapore! It would also be costly to do so as weighted blankets are heavy. I was desperate to find a solution. A good night’s sleep and sanity is definitely worth the trouble.
However, this time, my online search to find a reliable website to order from, produced an even better solution. There was finally a company in Singapore that sold weighted blankets! Hallelulah!! JumpBy2 was started by a young Singaporean couple, Rayden and Tiffany, in April 2018. They sell weighted blankets in covers specially designed for Singapore’s weather. What’s more, they also provide free local shipping. At last! I could finally try out this revolutionary sleeping tool that fellow insomniacs worldwide have been raving about.
I ordered the 15lbs Cotton Duvet Weighted Blanket, which comes with a free HOYO 100% Cotton Cover, and also got the HIME Premium Tencel Cover for a more luxurious and soft feel. If you are an eco-conscious consumer, you may have already heard that TENCEL (a brand name for a type of lyocell) is biodegradable and ethically made from wood pulp, harvested specifically from tree farms that are sustainably managed. It is ideal for people with sensitive skin, is highly breathable and wrinkle-free to boot!
JumpBy2 also sells a 20lbs Queen Size Weighted Blanket, perfect for couples. I personally prefer the smaller one, mainly because I don’t want to have to share it and also because my poor husband is sometimes affected by my tossing and turning. JumpBy2’s weighted blankets use glass beads so they have a more dispersed, even weight and is easy to wash. Even though it weighs about 7kg, you don’t feel its heaviness when you are lying down. I just feel snug like a bug, wrapped up in my own little cocoon.
The science behind weighted blankets is based on deep touch pressure (DTP). DTP increases the release of serotonin, the chemical in our body that promotes relaxation. I guess that explains why hugs are so comforting and therapeutic! In fact, weighted blankets have been used for many years for people with special needs, like autism, anxiety and ADHD, due to it’s calming effect.
I have now used my JumpBy2 weighted blanket for only a week (at the time of this post) but already I can feel improvements in the quality of my sleep. According to my Sleep Cycle app, I spend more time in deep sleep as compared to before. I still wake up for no reason in the middle of the night, but I am able to drift back to sleep with much more ease. While many people may report overall sleep improvements from weighted blankets, it is important to mention that this is not a cure for insomnia. It is also important to mention that sleep disorders could indicate an underlying health issue and that you should seek advice from your doctor if you have problems falling asleep, especially if is is affecting your life and mental wellbeing.
SLEEPLESS IN SINGAPORE
As a country of over-achievers, it is no surprise that Singapore rates 2nd most sleep-deprived country in the world (after the Britons). This is according to a 12-country report by Wakefield Research. The report, published in October 2018, revealed that more than half of Singaporeans (62%) are not getting enough shuteye. Singaporeans are also averaging only 6 hours and 32 minutes per night. The recommended amount of sleep should be 8 to 9 hours.
Many resort to catching up on sleep over the weekend or even taking time off from work just to stay at home and rest! We are also a nation of highly stressed individuals as a result of the high cost of living, the need to succeed and family commitments. None of this bodes well for our overall health as stress and lack of sleep can lead to irritability, forgetfulness, lower immune system and even obesity, heart disease, depression and high-blood pressure.
To get a better night’s sleep, I certainly think I could make more lifestyle changes – like sleeping early (apparently bedtime any later than 11pm does not promote good rest) and at more regular times. But finally having a weighted blanket to ease me into slumber has definitely made bedtime less daunting and restorative rest more achievable.
