In the United States, it is estimated by the National Institute of Health that 50 to 70 million people have sleep disorders or chronic insomnia. That is almost 30% of the population.
There are numerous medications and teas prescribed and sold to help you sleep. Instead of relying on those and the possible side effects they may cause, you might want to consider swaddling. Yes, swaddling, the technique of wrapping infants in a blanket to help them sleep.
Adult swaddling is done using mesh cotton sheets instead of a blanket, with a partner as the swaddler. Many adults who have tried this technique have felt warm, comforted, and relaxed.
Others reported an ease of pain, especially postpartum, and pain in the hips, shoulders, and back. Relief of stiff muscles, improved posture and balance, relief of stress, and improvement in sleep were also reported.
In adult swaddling, you need to use a thin, stretchy blanket that you can see and hear through. Find a stretchy fabric at your local fabric store. It is important that you can see through it and breathe through it, as the swaddling session is 20 to 30 minutes long.
The steps of adult swaddling are:
- Sit cross-legged on the sheet with your hands in your lap. About 10 to 12 inches of cloth should extend past your crossed legs.
- Have your partner raise the sheet behind you to make sure another 10 inches or so of cloth extend above your head.
- Have your partner place a rolled towel or other thick fabric behind your head before tying the first knot. This will make sure your neck is supported during the process.
- Have your partner raise the sheet up behind you, letting it drape over your head.
- Have your partner match one top sheet corner to the alternate bottom sheet corner. The top left corner would be matched with the bottom right corner, for example.
- Tie a knot with the corners. The knot should be tight enough to hold you in position and remain knotted.
- Repeat for the other corners.
- Have your partner pull up the loose fabric under your feet and knot it with the fabric draped over your head to completely cocoon you.
- Have your partner tie any additional loose fabric.
- Have your partner gently roll you onto your back or rock you back and forth for 20-30 minutes. Consider using a thin, flat cushion for extra support. This rocking is part of the swaddling therapy.
Swaddling, in general, is a safe practice; however, take precautions to avoid neck and back injuries. If you have a current injury, wait until it is healed. For anyone who suffers from claustrophobia or fear of being in tight places, swaddling is not for you.
Swaddling is not for everyone, but you may want to give it a try for relaxation and better sleep.
Until next time,
Peace, Love, and Blessings ❤️
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