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Groggy After Sleep Aid

Introduction

S

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

If you are experiencing trouble to sleep, do not 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 just will let you perform your tasks well, but fast also. You will do more, better and in lesssssss time

1. Transform Your Room Into A Haven Of Peace

Groggy After Sleep Aid
Your bedroom should be the quietest area in the house

Your bedroom should be the quietest area in the home . If you reside in a city or other noisy environment, and loud noises wake you up several times a night, try wearing earplugs.

Programs 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 sound itself that wakes you up, but the abrupt change in sound that jar you. White noise creates a masking effect, blocking those sudden changes that frustrate light sleepers.

“This is why nearly all 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 doesn’t do if your frame is noisy. Just imagine how annoying it would be if every time your partner 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. 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 remain between 16℃ and 18℃ (60-65℉)

So as to fall asleep quickly 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 older people may need a slightly warmer environment. It is a fantastic 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’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 purchased the mattress you’re 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, such as coils poking through or saggy borders; 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 may be less restful than it was.

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 people 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 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 even the nicest pillow won’t do it forever.

Ideally, you should replace a brand new pillow every one or two years. The reason is simple: each time you use your pillow, it absorbs body oil, dead skin cells, and hair. At the end it will lead to smell and in the worst-case scenery, will produce the ideal environment for dust mites which cause common allergens.

Act now and get a new pillow so that you can sleep better at nights instantly.

5. Make Sure That the Sun Does Not Wake You Up

Groggy After Sleep Aid

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

6. Follow A Routine

Groggy After Sleep Aid

Parents know quite well how important it is to include napping as part of their routine for children. In your case, it is not necessary to embrace a strict procedure; it’s sufficient to establish a simple ritual at bedtime. For 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 regular at bedtime can allow you to fall asleep faster and can 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 likely that going to bed when you are not tired will have the opposite effect and end up making it difficult for you to break . Go to bed at exactly the exact same time, respecting the routine.

8. Hide The Alarm Clock

An alarm is a practical tool that could stop you from being late for work. However, if you suffer from insomnia, it is best to hide the alarm clock in a drawer or similar distance . 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 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 quickly. This plant is well 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 reduce sleeplessness, or the chronic inability to sleep.

Attempt infusionscapsules and essential oils made with chamomile which will help you take advantage of its many advantages .

If you want to use chamomile to fight insomnia, consult with a health professional to find the right dose for you.

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

Check with a healthcare professional to determine whether lavender essential oil will be right for you.

10. Be Cautious With Caffeine

Are you in the habit of consuming a carbonated beverage 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 these products isn’t the only thing you can do. There are also delicious foods that, if you eat regularly, will definitely help you sleep better.

11. Decrease The Pressure Level

Anxiety is directly associated with 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 combat this vicious cycle. One effective way is making sure to include foods full of omega-3 on your diet, such as 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 for your sleep either:

  • Overthinking a problem
  • Overreacting to a problem
  • Become emotionally unstable within a problem

When a person 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.

Groggy After Sleep Aid

12. Don’t 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 have the ability to fall asleep right away.

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

If you would rather get in certain 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 preventing you from falling asleep, try changing your position. Short of ideas? Here you will find 12 great sleep spots nobody talks about, represented by adorable pets. Heck! We can learn from them so much!

If you suffer from, for 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 places are correct for you. If the pain continues, your physician may recommend having analgesics, especially if you suffer from chronic fatigue syndrome (CFS).

14. Clean Your Sheets Regularly

According to a study carried out 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 pick 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’re 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 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 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 even after you have turned them off; therefore, cover them or remove them from your room.

17. Consult A Doctor

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

Groggy After Sleep Aid

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