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Huperzine A Sleep Aid

Introduction

S

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

If you are experiencing trouble to sleep, don’t wait any longer and try one -or more- of these 17 techniques to promote a night of calm 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 quickly also. You will do more, better and in lesssssss time

1. Transform Your Room Into A Haven Of Peace

Huperzine A Sleep Aid
Your bedroom should be the quietest space 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 a night, consider 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 abrupt change in noise that jar you. White noise makes a masking effect, blocking out 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 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 does not do if your frame is noisy. Just imagine how annoying it would be if every time your spouse changes the position your framework started creaking. It would not be possible to receive a full-resting night. Heck, you would have 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 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 enable you to maintain the ideal temperature of your room.

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

3. Purchase A Good Mattress

Do not you remember when you bought the mattress you’re using now? Then maybe it’s time to get 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, sort of like a pair of shoes that you wear only on the treadmill.

Whatever the case, you run the risk of hindering your remainder . 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 are 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 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 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 cause smell and at the worst-case scenery, will produce 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 That the Sun Does Not Wake You Up

Huperzine A Sleep Aid

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

6. Follow A Regular

Huperzine A Sleep Aid

Parents understand very well how important it is to include napping as part of the routine for children. In your case, it’s not necessary to embrace a strict procedure; it is enough 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 help you fall asleep quicker and can be the ideal 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 are not tired will have the opposite effect and end up making it hard for you to rest. 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’s ideal to conceal 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 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 might help you fall asleep quickly. This plant is known for its sedative, relaxing and stress relieving properties. It comprises 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 infusionscapsules 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 ideal dose for you.

Lavender essential oil is 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.

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

10. Be Cautious 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 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. Additionally, there are delicious foods that, should you eat regularly, will certainly help you sleep better.

11. Reduce the Pressure Level

Anxiety is directly associated with sleep. When you are stressed, you sleep poorly; and lack of sleep increases the degree of stress even more.

Fortunately, there are many ways to fight this vicious cycle. One effective way is making sure to include foods full of omega-3 on your diet, like 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 for your sleep either:

  • Overthinking a problem
  • 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 response where they can easily fall into it with regular practice.

Huperzine A 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 lot, you surely 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 certain 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 preventing you from falling asleep, try changing your position. Short of ideas? Here you will find 12 great sleep positions nobody talks about, represented by adorable pets. Heck! We can learn from them !

If you suffer from, for 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 with a healthcare professional to be certain these sleeping places are correct for you. If the pain persists, your physician may recommend having analgesics, especially if you suffer from chronic fatigue syndrome (CFS).

14. Wash 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 are 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 is still 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 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 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 have turned them off; hence, cover them or eliminate 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. Based upon your diagnosis, your physician may prescribe hypnotic drugs. In certain circumstances, he might also suggest consulting a psychologist.

Huperzine A Sleep Aid

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