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Dream Natural Sleep Aid

Introduction

S

ince the start of the coronavirus pandemic, it is understandable that many individuals have had trouble to sleep. COVID-19 by far, is a major source of tension and anxiety for large sectors of the population.

If you’re having trouble to sleep, don’t wait any longer and try one -or more- of these 17 techniques to market a night of peaceful and restful sleep over and over again.

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

1. Transform Your Room Into A Haven Of Peace

Dream Natural Sleep Aid
Your bedroom should be the quietest area in the home

Your bedroom should be the quietest area in the home . If you live in a town or other noisy surroundings, and loud sounds wake you up several times each night, try wearing earplugs.

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

“This is why the majority of bedpartners prefer the constant 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 at home does not 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 get a full-resting night. Heck, you’d have the same problem even when 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 perfect temperature in your bedroom should remain 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 perfect 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 require a slightly warmer environment. It’s a good idea buying a range of suitable bedding based on the season: an extra layer of sheets or blankets will make you more comfortable when it’s cold, as well a hot water bottle or a good pair of bed socks for cold feet.

3. Buy 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. After this period, it may show wear, like coils poking through or saggy edges; or it might not, kind of like a pair of shoes that you wear only on the treadmill.

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

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

A good pillow has a very important purpose: to hold up your head and neck, this will enable you to wake up without neck pain or stiffness. But 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 lead to odor 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 that you can sleep better at nights instantly.

5. Make Sure The Sun Doesn’t Wake You Up

Dream Natural Sleep Aid

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

6. Follow A Regular

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Parents understand quite well how important it is to include napping as part of their routine for kids. In your case, it’s not required to embrace a strict procedure; it’s sufficient to set a simple ritual at bedtime. By way of example, take 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 will allow you to fall asleep faster and can be the perfect solution for anyone who have insomnia.

7. Do Not Go To Bed Too Early

While it may sound counterintuitive, some people with sleeping problems, such as insomnia, regularly go to bed too early, hoping to sleep more. However, it is likely that going to bed when you aren’t tired will have the opposite effect and end up making it difficult for you to break . Go to bed at the exact 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 best 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 stress and increases insomnia, as opposed to helping them sleep.

This advice can 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 might help you fall asleep fast . This plant is known for its sedative, relaxing and stress relieving properties. It contains apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness and decrease insomnia, or the chronic inability to sleep.

Try infusions, capsules and essential oils made with chamomile which will help you take advantage of its many advantages .

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

Lavender essential oil is just another powerful weapon against sleeping problems, especially 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 drink with dinner? If you suffer from insomnia, your sleeping problem could simply be caused by 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. Keep 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 tasty foods that, should you consume regularly, will definitely help you sleep better.

11. Reduce the Pressure Level

Anxiety is directly associated with sleep. When you’re stressed, you sleep badly; and lack of sleep increases the levels of stress even more.

Fortunately, there are lots of ways to combat this vicious cycle. One effective way is making sure to include foods rich in omega-3 on your diet, such as salmon fish or linseed. You may 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 problem
  • Overreacting to a problem
  • Become emotionally unstable within a problem

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

Dream Natural Sleep Aid

12. Do Not Exercise Too Late

If you suffer from insomnia, you should avoid exercising late 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 is far better to exercise in the morning, prior to going to work.

If you prefer to get in some pre-bedtime movement, try yoga or simple 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 will find 12 great sleep spots nobody talks about, represented by cute pets. Heck! We can learn from them so much!

If you suffer from, by way of example, neck pain, sciatica or kyphosis, perhaps 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 certain these sleeping positions are right for you. If the pain persists, your physician may recommend having analgesics, particularly if you suffer from chronic fatigue syndrome (CFS).

14. Clean 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 weekly . 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 frequently? Because if not, You’re exposed to unpleasant 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 continues to be a controversial topic. Regardless, 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 certain 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 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 after you’ve turned them off; therefore, cover them or remove them from your room.

17. Consult A Doctor

If your sleep problems persist, or if you’re concerned about your wellbeing, visit your general practitioner. Depending upon your diagnosis, your doctor may prescribe antipsychotic medication. In certain circumstances, he might also indicate consulting a psychologist.

Dream Natural Sleep Aid

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