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Best Sleep Aid Without Hangover

Introduction

S

ince the beginning of the coronavirus pandemic, it is understandable that many people have had difficulty to sleep. COVID-19 by far, is an important source of tension and anxiety for large sectors of the population.

If you are having trouble to sleep, don’t wait any longer and attempt one -or more- of those 17 techniques to promote a night of calm and restful sleep over and over again.

And yes, how you sleep will certainly affect your job. Sleeping well not just will let you perform your tasks well, but quickly also. You will do more, better and in lesssssss time

1. Transform Your Room Into A Haven Of Peace

Best Sleep Aid Without Hangover
Your bedroom should be the quietest area in the home

Your bedroom should be the quietest space in the house. If you reside in a city or other noisy surroundings, and loud sounds wake you up several times a night, try wearing earplugs.

Apps and devices that play white noise may also help you sleep better. When a sound wakes you up in the night, it is not the noise itself that wakes you up, but the sudden change in sound that jar you. White noise creates a masking effect, blocking out those sudden changes that exude light sleepers.

“This is why nearly all bedpartners prefer the white noise of a CPAP machine rather than their partner’s crescendo-decrescendo snoring sounds,” Clete A. Kushida, director of the Stanford Center for Human Sleep Research, writes in an email to Popular Science.

But having your bedroom the quietest place in your home does not do if your frame is noisy. Just imagine how annoying it would be if every time your partner changes the position your framework started creaking. It would not be possible to get a full-resting night. Heck, you’d have exactly the same problem even if you sleep alone!

2. Make Sure The Temperature In Your Room Is Ideal

The ideal temperature in your bedroom should remain between 16℃ and 18℃ (60-65℉)
The perfect temperature in your bedroom should stay between 16℃ and 18℃ (60-65℉)

In order to fall asleep fast and get a good rest during all the night long, your room should not be too hot or too cold. In general, the ideal temperature in your bedroom should stay between 16℃ and 18℃ (60-65℉). An air conditioner or a heater can help you to maintain the ideal temperature of your room.

Your children and elderly people may need a slightly warmer environment. It is a good idea buying a range of suitable bedding depending on the season: an extra layer of blankets or sheets will make you comfortable when it’s cold, as well a hot water bottle or a good pair of bed socks for cold feet.

3. Purchase A Good Mattress

Do not you remember when you bought the mattress you are using now? Then perhaps it’s time to buy a new one.

Despite the best care, your mattress will eventually wear out, usually after 8-10 years. Following this period, it may show wear, like coils poking through or saggy borders; or it may not, sort of like a pair of sneakers that you wear only on the treadmill.

In any case, you run the risk of hindering your rest. You may begin to have trouble falling asleep, and the time you spend asleep may be less restful than it was.

If you feel that they become less comfortable, or if you find that you’re waking up with an achy back, it might be time to go shopping.

4. Change The Pillow

Some folks spend hundreds of dollars on their mattresses, but when it comes to buying a pillow, they go for the cheapest one. For some reason, they don’t give them the importance they deserve.

A fantastic pillow has a very important purpose: to support your neck and head , this will let you wake up without neck pain or stiffness. But even the nicest pillow will not do it forever.

Ideally, you should replace a new pillow every a couple of years. The reason is simple: each time you use your pillow, it absorbs body oil, dead skin cells, and hair. In the end it will cause smell and at the worst-case scenery, will create the perfect environment for dust mites which cause common allergens.

Act today and get a new pillow so you can sleep better at nights immediately.

5. Make Sure The Sun Does Not Wake You Up

Best Sleep Aid Without Hangover

The sun rises very early in the summer. That’s great for people that need to get up early, but not great for those who might find a reduced night’s rest and need to rest a bit more in the morning.

6. Follow A Regular

Best Sleep Aid Without Hangover

Parents understand quite well how important it is to include napping as part of the routine for children. In your case, it is not necessary to adopt a rigorous procedure; it’s enough to establish a simple ritual at bedtime. For instance, have a shower at around the same time daily, wear your pajamas, brush your teeth, load the dishwasher, close the doors and curtains, and go to bed.

A routine at bedtime can help you fall asleep quicker and may be the perfect solution for anyone who have insomnia.

7. Don’t Go To Bed Too Early

While it might sound counterintuitive, some people with sleeping problems, such as insomnia, often go to bed too early, hoping to sleep longer. However, it’s very likely that going to bed when you aren’t tired will have the opposite effect and wind up making it hard for you to break . Go to bed at the same time, respecting the regular.

8. Hide The Alarm Clock

An alarm is a useful tool that could stop you from being late for work. But if you suffer from insomnia, it is ideal to conceal the alarm clock in a drawer or similar space. Many insomniacs tend to check at their alarm clocks when they have difficulty falling asleep, which causes tension and increases insomnia, rather than helping them sleep.

This advice can also apply to other devices, such as a wristwatch or smartphone, which are used to wake you up. Keep them out of sight.

9. Have Some Chamomile Or Lavender

Chamomile is one of the best remedies that could help you fall asleep quickly. This plant is known for its sedative, relaxing and stress relieving properties. It contains apigenin, an antioxidant that binds to specific receptors in your brain that may promote sleepiness and reduce insomnia, or the chronic inability to sleep.

Try infusionscapsules and essential oils made with chamomile that will help you take advantage of its many benefits.

If you would like to use chamomile to fight sleeplessness, consult a physician to find the ideal dose for you.

Lavender essential oil is just another effective weapon against sleeping problems, particularly insomnia. By lowering your blood pressure, heart rate, and body temperature, it can help you fall asleep quicker.

Consult with a health care professional to determine if lavender essential oil will be ideal for you.

10. Be Cautious With Caffeine

Are you in the habit of consuming a carbonated drink with dinner? If you suffer from insomnia, your sleeping problem could just be caused by caffeine consumption.

According to a study done by Ph.D.. Christopher Drake, you should avoid caffeine for at least six hours before going to sleep. Bear in mind that other foods, like chocolate, also contain caffeine.

But avoiding consuming those products isn’t the only thing you can do. There are also delicious foods that, if you consume regularly, will certainly help you sleep better.

11. Decrease The Pressure Level

Anxiety is directly related to sleep. When you are stressed, you sleep poorly; and lack of sleep increases the levels of stress even more.

Fortunately, there are many ways to combat this vicious cycle. One effective way is making sure to include foods full of omega-3 in your diet, like salmon fish or linseed. You can also try listening to music.

There are three common reactions to stress, none of them are good for your health nor to your sleep either:

  • Overthinking a difficulty
  • Overreacting to a problem
  • Become emotionally unstable over a problem

When a person finds what works for them in diffusing pressure, the preferred coping mechanism becomes a natural reaction where they can easily fall into it with regular practice.

Best Sleep Aid Without Hangover

12. Do Not Exercise Too Late

If you suffer from insomnia, you should avoid exercising at night. And why is this? In simple words, physical exercise not only increases your body temperature, but also has stimulating properties. After sweating a lot, you definitely won’t be able to fall asleep right away.

Instead, it’s much better to exercise in the morning, before you go to work.

If you prefer to have in some pre-bedtime movement, try yoga or easy stretching. Both can help you unwind and relax for a restful night.

13. Find The Right Position

If aches and pains are keeping you from falling asleep, try changing your position. Short of ideas? Here you’ll find 12 great sleep positions no one talks about, represented by cute pets. Heck! We can learn from them so much!

If you suffer from, by way of instance, neck pain, sciatica or kyphosis, maybe you should try sleeping on your back.

If digestive problems are the root cause of insomnia, try sleeping on your side.

Consult a healthcare professional to make sure these sleeping places are right for you. If the pain persists, your doctor may recommend having analgesics, particularly if you suffer from chronic fatigue syndrome (CFS).

14. Wash Your Sheets Regularly

According to a study completed by the National Sleep Foundation, three out of four people report sleeping better on freshly laundered sheets.

The foundation recommends washing bedding and pillowcases every week. Don’t forget to choose a laundry detergent with a pleasant scent. Try this simple trick if you have trouble with sleeping constantly.

Why is it important to wash sheets often? Because if not, you are exposed to unpleasant things like:

  • Animal dander
  • Pollen
  • Compounds
  • Fungi
  • Sweat
  • Bodily secretions
  • Dead skin cells

15. Be Careful What You Eat Before Going To Bed

To eat or not to eat before going to bed is still a controversial topic. Regardless, certain foods, such as chocolate, fatty or acidic foods, and alcohol, should not be consumed before going to sleep. These are likely to stimulate or cause acid reflux after you go to bed.

But not everything is bad. There are particular foods that, besides being delicious, can actually help you sleep well.

16. Weaken The Lights Of Your Bedroom Before Retiring To Sleep

The widespread use of electronics has led to more and more people looking at their smartphones and other devices just before going to bed.

Unfortunately, using TVs, tablets, smartphones, notebooks and other devices emit artificial short-wavelength blue light, which can disrupt your body’s inner clock (a.k.a., your circadian rhythm).

To make it easier to fall asleep, turn off all displays at least an hour before going to bed. Some devices continue to emit blue light even after you’ve turned them off; hence, cover them or remove them from your room.

17. Consult A Doctor

If your sleep problems persist, or if you are concerned about your wellbeing, see your general practitioner. Depending on your diagnosis, your doctor may prescribe hypnotic drugs. In certain circumstances, he might also suggest consulting a psychologist.

Best Sleep Aid Without Hangover

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