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Dorm Sleep Aid

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 a major source of tension and anxiety for large sectors of the population.

If you are having trouble to sleep, do not wait any longer and attempt one -or more- of those 17 techniques to market a night of peaceful and restful sleep over and over again.

And yes, how you sleep will definitely affect your job. Sleeping well not only will let you perform your tasks well, but fast too. You will do better and in lesssssss time

1. Transform Your Room Into A Haven Of Peace

Dorm Sleep Aid
Your bedroom should be the quietest space in the house

Your bedroom should be the quietest space in the house. If you live in a town or other noisy environment, and loud sounds wake you up several times each night, consider wearing earplugs.

Programs and devices that play white noise can also help you sleep better. When a sound wakes you up in the night, it isn’t the sound itself that wakes you up, but the abrupt change in sound that jar you. White noise creates a masking effect, blocking out those sudden changes that exude light sleepers.

“This is the reason why nearly all bedpartners prefer the white noise of a CPAP machine rather than their spouse’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 doesn’t do if your frame is noisy. Just imagine how annoying it would be if every time your spouse changes the position your frame started creaking. It would not be possible to receive a full-resting night. Heck, you’d have exactly the same problem even if you sleep alone!

2. Be Sure The Temperature In Your Room Is Ideal

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

So as to fall asleep fast and get a good rest during all the night long, your room shouldn’t be too hot or too cold. Generally speaking, the ideal temperature in your bedroom should stay between 16℃ and 18℃ (60-65℉). An air conditioner or a heater can enable you to maintain the perfect temperature of your room.

Your children and older people may require a slightly warmer environment. It is a good idea purchasing a range of suitable bedding based on the season: an extra layer of blankets or sheets will make you more comfortable when it is 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 maybe it’s time to buy a new one.

Even with 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 might not, sort of like a pair of shoes that you wear only on the treadmill.

In any case, you run the risk of hindering your remainder . You may start to have trouble falling asleep, and the time you spend asleep could be less relaxed than it used to be.

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

4. Change The Pillow

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

A fantastic pillow has a very important purpose: to hold up your head and neck, this will enable you to wake up without neck stiffness or pain. But the nicest pillow won’t do it forever.

Ideally, you should replace a new pillow every a couple of years. The reason is simple: every time you use your pillow, it absorbs body oil, dead skin cells, and hair. At the end it will cause smell and at the worst-case scenery, will create the ideal 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

Dorm Sleep Aid

The sun rises very early in the summer. That’s terrific for individuals who must get up early, but not good for those who might get a reduced night’s rest and need to rest a little more at the morning.

6. Follow A Regular

Dorm Sleep Aid

Parents understand very well how important it is to include napping as part of the routine for kids. In your case, it is not necessary to embrace a rigorous procedure; it is enough to set a simple ritual at bedtime. By way of instance, have a shower at around the same time daily, wear your pajamas, brush your teeth, load the dishwasher, shut the doors and curtains, and go to bed.

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

7. Don’t Go To Bed Too Early

While it may 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 can prevent you from being late for work. However, if you suffer from insomnia, it is ideal to conceal the alarm clock in a drawer or similar distance . Many insomniacs tend to check at their alarm clocks when they have a hard time falling asleep, which causes tension and increases insomnia, rather than helping them sleep.

This advice may also apply to other devices, such as a wristwatch or smartphone, that are utilised 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 fast . This plant is known for its sedative, relaxing and stress relieving properties. It comprises apigenin, an antioxidant that binds to specific receptors in your brain that may promote sleepiness and decrease sleeplessness, or the chronic inability to sleep.

Try infusions, capsules and essential oils made with chamomile that can allow you to take advantage of its many advantages .

If you want to use chamomile to combat sleeplessness, consult a physician to find the right 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 faster.

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

10. Be Careful With Caffeine

Are you in the habit of consuming coffee or a carbonated beverage with dinner? If you suffer from insomnia, your sleeping problem could simply be due to caffeine consumption.

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

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

11. Reduce the Pressure Level

Stress 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 lots of ways to fight 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 someone finds what works for them in diffusing stress, the preferred coping mechanism becomes a natural reaction where they can easily fall into it with regular exercise.

Dorm Sleep Aid

12. Don’t Exercise Too Late

If you suffer from insomnia, you should avoid exercising at night. And why is this? Simply put, physical exercise not only increases your body temperature, but also has stimulating properties. After sweating a good deal, you surely won’t have the ability to fall asleep straight away.

Instead, it is much better to exercise in the morning, prior to going to work.

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

13. Find The Ideal Position

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

If you suffer from, for instance, neck pain, sciatica or kyphosis, perhaps you should try sleeping on your back.

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

Consult a healthcare professional to be sure these sleeping places are correct 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 problems with sleeping constantly.

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

  • Animal dander
  • Pollen
  • Bacteria
  • 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. In any case, certain foods, such as chocolate, fatty or acidic foods, and alcohol, should never be consumed before going to sleep. These are likely to excite or trigger 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 electronic devices has led to more and more people looking at their telephones and other devices just before going to bed.

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

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

17. Consult A Doctor

If your sleep problems persist, or if you’re concerned about your health, see your general practitioner. Depending upon your diagnosis, your physician may prescribe hypnotic drugs. In certain circumstances, he might also indicate consulting a psychologist.

Dorm Sleep Aid

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