Indica Sleep Aid
Since the start of the coronavirus pandemic, it is understandable that many people have had trouble to sleep. COVID-19 by far, is an important source of stress and anxiety for large sectors of the population.
If you are having trouble to sleep, don’t wait any longer and try one -or more- of these 17 techniques to promote a night of peaceful and restful sleep over and over again.
And yes, how you sleep will certainly influence your job. Sleeping well not just will let you perform your tasks well, but quickly too. You will do better and in lesssssss time
1. Transform Your Room Into A Haven Of Peace
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 sound wakes you up in the night, it is not the noise 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 frustrate light sleepers.
“This is why the majority of 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 doesn’t 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 be impossible to receive a full-resting night. Heck, you would have exactly the identical problem even if you sleep alone!
2. Be Sure The Temperature In Your Room Is Ideal
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. In general, the ideal temperature in your bedroom should remain 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 elderly people may require a slightly warmer environment. It is a fantastic idea purchasing a range of suitable bedding depending on the season: an excess layer of sheets or blankets will make you more 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 are using now? Then perhaps it’s time to get a new one.
Despite the best care, your mattress will eventually wear out, usually after 8-10 years. After this period, it may show wear, such as coils poking through or saggy edges; or it may not, kind 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 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 on their mattresses, but when it comes to purchasing 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 let you wake up without neck stiffness or pain. 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: every time you use your pillow, it absorbs body oil, dead skin cells, and hair. In the end it will cause odor and at the worst-case scenery, will create the perfect 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 Doesn’t Wake You Up
The sun rises very early in the summer. That’s terrific for individuals who need to get up early, but not good for people who might find a reduced night’s rest and need to rest a bit more at the morning.
6. Follow A Regular
Parents understand quite well how important it is to include napping as part of the routine for kids. In your case, it’s not required to adopt a strict procedure; it is enough to set a simple ritual at bedtime. For example, have a shower at around the same time daily, put on 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 faster and may 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 is 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 exact same time, respecting the routine.
8. Hide The Alarm Clock
An alarm is a useful tool that could prevent 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 space. Many insomniacs tend to look 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, 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 contains apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness and reduce insomnia, or the chronic inability to sleep.
Try infusions, capsules and essential oils made with chamomile that can help you take advantage of its many benefits.
If you want to use chamomile to combat sleeplessness, consult a physician to find the ideal 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 health care professional to determine if lavender essential oil will be right 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 just 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 is not the only thing you can do. Additionally, there are tasty foods that, if you consume regularly, will certainly help you sleep better.
11. Decrease The Pressure Level
Stress is directly associated with sleep. When you’re stressed, you sleep badly; and lack of sleep increases the degree of stress even more.
Fortunately, there are lots of methods to fight this vicious cycle. One effective way is making sure to include foods rich in omega-3 in your diet, like poultry 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
- Grow 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.
Indica Sleep Aid
12. Don’t Exercise Too Late
If you suffer from insomnia, you should avoid exercising late 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 right away.
Instead, it is much better to exercise in the morning, prior to going to work.
If you prefer to get in certain 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 keeping 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 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 sleeplessness, try sleeping on your side.
Consult a healthcare professional to be sure these sleeping places are right for you. If the pain continues, your physician may recommend having analgesics, particularly 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 weekly . Don’t forget to choose a laundry detergent with a nice scent. Try this simple trick if you have trouble with sleeping constantly.
Why is it important to wash sheets frequently? Because if not, you are exposed to unpleasant things like:
- Animal dander
- 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 most 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 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 eliminate them from your room.
17. Consult A Doctor
If your sleep problems persist, or if you’re concerned about your wellbeing, see your general practitioner. Depending on your diagnosis, your doctor may prescribe hypnotic drugs. In certain circumstances, he may also indicate consulting with a psychologist.