Deep pressure therapy is one of the most beneficial strategies to help people calm their nervous system and fall asleep. Put simply; deep pressure therapy is like a tight warm hug. The requirement for this type of sensory input to relax is common for people with certain sensory conditions or who have issues with proprioception. Proprioception is your body’s ability to sense movement and action and stems from sensory receptors in your nervous system and body.
How can you achieve deep pressure therapy?
Using a weighted blanket on your bed is one of the most efficient ways to experience deep pressure therapy before and during sleep. However, heavy blankets can trap heat or feel cool to the touch, depending on what they are made from.
Adding Zip Sheets underneath a weighted blanket can provide a more restful sleep by keeping you at a comfortable temperature. Zip Sheets can also improve sleep quality as the bedding stays in position unlike standard flat sheets, which tend to slide down under the heavy blanket. When you partner a weighted blanket with Zip Sheets, they provide the calming sensation of feeling ‘tucked in’.
Who can deep pressure therapy help?
Some people who benefit from deep pressure therapy and use it regularly include people with the following:
- Attention Deficit Hyperactivity Disorder (ADHD)
- Sensory Processing Disorder (SPD)
- Post-Traumatic Stress Disorder (PTSD)
- Sleep Disorders
- Restless Leg Syndrome
- Chronic Pain
While people with the above conditions more commonly use it, anyone may benefit from deep pressure therapy, especially during periods of feeling:
- Comforted by a tight hug
What else can you do?
Deep pressure therapy can be complemented by other strategies and activities commonly used by people who experience sensory issues. For example, Zip Sheets prevents active sleepers from kicking off bedding, helping keep your temperature regulated during the night. In addition to making your bed with Zip Sheets, here are some additional strategies to calm your nervous system before bedtime.
Reduce auditory input
Reducing auditory input can be beneficial to calming the nervous system. For this reason, many people wear noise-cancelling headphones during the day. Though they may not be comfortable in bed, wearing them leading up to bedtime can help regulate your body. Some earplugs are suitable to sleep with; however, these are only recommended for adults as they may cause a choking hazard in young children.
Increase auditory input
For some people, the absence of auditory input can dysregulate the nervous system and increase anxiety. This is why parents often use white noise to help infants fall asleep; however, this isn’t necessarily something you outgrow. You can add apps to your smartphone or tablet to provide white noise to fall asleep to and provide that auditory input.
Reduce visual input
Reducing visual input in the lead-up to bedtime effectively calms almost everyone. Some tips to reduce visual stimulation include:
- Low lights.
- Not looking at screens or devices an hour or two before bedtime.
- Ensuring the bedroom remains as dark as possible.
However, this may not be enough for highly sensitive people, so using a sleep mask in a dark room can help.
A strict bedtime routine is another habit you may associate with infants or young children, but a proper bedtime routine that reduces sensory input benefits anyone who experiences trouble falling asleep.
The sleep foundation recommends you perform the same activities every evening in the 30 to 60 minutes before you go to bed to give yourself the best chance at falling asleep quickly and enjoying a restful night’s sleep. Part of a bedtime routine for adults and children might include the following:
- Warm bath/shower
- Reading in low light
- Warm drink (caffeine free)
- Avoid heavy meals and drinking sugary or alcoholic drinks
Following a strict bedtime routine will train your brain to feel tired naturally as your body syncs to your natural sleep-wake cycle.
Why are Zip Sheets so popular?
Zip Sheets offers products to suit infants through to adults, including the following sheet sizes:
Once you have purchased Zip Sheets, there are no ongoing costs, and you can enjoy various benefits, from the ease of making your bed to preventing sheets from being kicked off during the night.
How do I buy Zip Sheets?
Head to the homepage to read our many positive reviews from happy and rested customers, and order yours now. If you have an NDIS plan, you can learn more about purchasing your Zip Sheets in our article about NDIS and Zip Sheets.