Is Serotonin A Sleep Aid
Since 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 stress and anxiety for large sectors of the population.
If you’re experiencing trouble to sleep, do not wait any longer and attempt one -or more- of those 17 techniques to market a night of calm and restful sleep over and over again.
And how you sleep will certainly influence your job. Sleeping well not only will let you do your tasks well, but fast also. You will do more, better and in lesssssss time
1. Transform Your Room Into A Haven Of Peace
Your bedroom should be the quietest space in the home . If you reside in a town or other noisy environment, and loud noises wake you up several times each night, consider wearing earplugs.
Apps and devices that play white noise can also help you sleep better. When a noise wakes you up in the night, it isn’t the sound itself that wakes you up, but the sudden shift in sound that jar you. White noise makes a masking effect, blocking those sudden changes that exude light sleepers.
“This is the reason why the majority of bedpartners prefer the white noise of a CPAP machine as opposed to 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 spouse changes the position your frame started creaking. It would be impossible to get a full-resting night. Heck, you’d have 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 perfect temperature in your bedroom should remain between 16℃ and 18℃ (60-65℉). An air conditioner or a heater can help you to maintain the perfect temperature of your room.
Your children and older people may require a slightly warmer environment. It’s a good idea purchasing a range of suitable bedding based on the season: an extra layer of sheets or blankets will make you 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 bought the mattress you are using now? Then perhaps it’s time to buy 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 borders; or it may not, sort of like a pair of sneakers 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 was.
If you feel they become less comfortable, or if you realize that you’re waking up with an achy back, it might be time to go shopping.
4. Change The Pillow
Some folks spend hundreds of dollars in 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 fantastic pillow has a critical purpose: to support your neck and head , 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: 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 ideal environment for dust mites that 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 people that must get up early, but not good for those who might find a reduced night’s rest and need to rest a bit more in the morning.
6. Follow A Routine
Parents understand quite well how important it is to include napping as part of their routine for kids. In your case, it is not necessary to adopt a strict procedure; it is sufficient to set a simple ritual at bedtime. For instance, have a shower at around the same time every day, put on your pajamas, brush your teeth, load the dishwasher, shut the doors and curtains, and go to bed.
A routine at bedtime can allow you to fall asleep faster and can be the ideal solution for those 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 are not tired will have the opposite effect and wind up making it difficult for you to rest. Go to bed at the exact same time, respecting the regular.
8. Hide The Alarm Clock
An alarm is a useful tool that can stop you from being late for work. However, 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 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 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 decrease insomnia, or the chronic inability to sleep.
Try infusionscapsules and essential oils made with chamomile that will help you take advantage of its many advantages .
If you would like to use chamomile to combat insomnia, 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 Cautious With Caffeine
Are you in the habit of consuming 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 is not the only thing you can do. Additionally, there are tasty foods that, should you eat regularly, will definitely help you sleep better.
11. Reduce 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 many methods to combat 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 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 difficulty
- Overreacting to a problem
- Grow emotionally unstable within a problem
When a person finds what works for them in diffusing stress, the chosen coping mechanism becomes a natural reaction where they can easily fall into it with regular practice.
Is Serotonin A Sleep Aid
12. Do Not 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 definitely won’t be able to fall asleep straight away.
Instead, it is far better to exercise in the morning, prior to going to work.
If you would rather have in some 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 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 !
If you suffer from, for example, 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 a healthcare professional to be certain these sleeping positions are correct for you. If the pain persists, 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 nice 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 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 continues to be a controversial topic. In any case, certain foods, such as chocolate, fatty or acidic foods, and alcohol, should not 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 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 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 on your diagnosis, your doctor may prescribe hypnotic drugs. In certain circumstances, he may also suggest consulting a psychologist.