Why do I always need a blanket?

All about the temperature Your body conserves energy so that it can be channelised to perform other functions like digestion. This is why your temperature tends to drop consistently throughout the night. A blanket or a sheet prevents it from going too low, so that you don't wake up.

asianage.com - Here's why you need your blanket even if it's too hot - The Asian Age

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Apparently, your blanket is more than a sleep accessory.

It’s 40 degrees outside and you settle in your bed to go to sleep. Suddenly, you realise that you’re forgetting something, and pull out a blanket from your cupboard. If you’re someone who can’t sleep without a blanket even on extremely hot nights, then you’re not alone! A shower can help you feel relaxed before dozing off. You can also create an atmosphere conducive to sleep. And, you can also spend some time fixing a comfortable sleeping position. But nothing quite comes close to a sheet or blanket to help you finally fall into slumber. So, how is sleeping with a blanket on associated with a good night’s sleep? Here’s how it works:

All about the temperature

Ellen Wermter, a representative from the Better Sleep Council, Virginia, says, “Our circadian rhythm is tied to temperature, and a drop in core body temperature happens right before sleep.” Your body conserves energy so that it can be channelised to perform other functions like digestion. This is why your temperature tends to drop consistently throughout the night. A blanket or a sheet prevents it from going too low, so that you don’t wake up.

But, when it’s hot outside...

It also gets hot inside. In that case, wearing a blanket can be tricky because everything works in reverse, and the blanket traps heat against your body. “When you’re already warm, it drives the temperature up further and creates an under-the-covers steam oven,” Wermter said. Our body is used to taking low temperatures as an indication that it’s time to sleep. So, despite your core temperature dropping, the warmth outside tricks you into thinking it’s time to be up. Even if you fall asleep, chances are that it’ll be fragmented.

Time to cover it up

When your body temperature drops, your brain automatically signals you to pull up the sheets. “It’s part of your routine, and without it, your brain feels that something is missing and may find it difficult to relax,” Wermter said. As you start feeling that the temperature is now balanced, you tend to fall asleep and experience a better quality of sleep. So, having the blanket on feels too hot, while not having it on feels like your sleep regime is incomplete. But there are other things you can consider. Here are a few tips on how you can sleep well:

Keep your feet cool

Dip your feet in a tub of cool water before going to sleep. Cold feet can actually lower the temperature of your entire body and can therefore, induce sleep.

Take a soothing shower

A hot shower about 90 minutes before you hit the bed can help you sleep peacefully. As water from your skin evaporates, your core temperature drops, which cues your body to sleep.

Go for a comfortable mattress

Your bed quality can significantly impact your sleep. Poor quality bedding could lead to back pain, in addition to a disturbed sleep.

Wear comfortable clothes

Go for loose clothes like pyjamas or shorts. Wearing tight clothes traps the heat and leaves you feeling irritated.

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What is pink noise sleep?

Pink noise is a constant sound in the background. It filters out things that distract you, like people talking or cars going by, so they don't interrupt your sleep. You may hear it called ambient noise. Like white noise, it's a steady background hum that may give you a better night's sleep.

webmd.com - White Noise, Pink Noise, and Brown Noise: What's the Difference?

You may have heard of white noise. The steady, static-like sounds from it can drown out disturbing noises and help you sleep better. But have you heard of pink noise and brown noise? Growing research shows that these lesser-known color noises can also help calm you or improve your sleep quality. Here’s a look at different color noises and what they can do for you. White Noise It’s the most popular type of color noise. It contains all frequencies found in the spectrum of sounds you can hear in equal parts. It’s often called “broadband noise.” White noise uses a mix of sound frequencies to create a static-like sound. It can be intense and high-pitched, like a fan, air conditioner, or a vacuum. Studies have also shown that it can help: Improve sleep

Reduce crying in babies

Improve your wok performance

Lower ADHD symptoms Other studies have found that many people find that white noise has a positive effect on them. But experts say they need more proof. Pink Noise Pink noise is a constant sound in the background. It filters out things that distract you, like people talking or cars going by, so they don’t interrupt your sleep. You may hear it called ambient noise. Like white noise, it’s a steady background hum that may give you a better night’s sleep. But it uses deeper sounds and lower sound waves, so it may be gentler and more soothing. Basically, pink has a lower pitch than white noise. Pink noise uses a consistent frequency, or pitch, to create a more even, flat sound, like a steady rain, wind rustling through trees, or waves on a beach. Its added depth and lower waves filter out higher sounds. As a result, you hear more relaxing, lower-frequency sounds.

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