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Nyquil Sleep Aid

Introduction

S

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

If you are having trouble to sleep, do not wait any longer and attempt one -or more- of these 17 techniques to promote 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 perform your tasks well, but fast also. You will do more, better and at lesssssss time

1. Transform Your Room Into A Haven Of Peace

Nyquil Sleep Aid
Your bedroom should be the quietest area in the house

Your bedroom should be the quietest area in the home . If you live in a city or other noisy environment, and loud noises wake you up several times each night, consider 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 is not the sound itself that wakes you up, but the abrupt change in noise that jar you. White noise creates a masking effect, blocking out those sudden changes that frustrate light sleepers.

“This is why nearly all bedpartners prefer the white noise of a CPAP machine as opposed to 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 at home does not 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 receive a full-resting night. Heck, you’d have exactly 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 ideal temperature in your bedroom should remain between 16℃ and 18℃ (60-65℉)

So as to fall asleep fast and get a great 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 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 need a slightly warmer environment. It is a good idea buying a range of suitable bedding depending on the season: an extra layer of blankets or sheets will make you comfortable when it is cold, as well a hot water bottle or a fantastic pair of bed socks for cold feet.

3. Buy A Good Mattress

Don’t you remember when you purchased the mattress you are using now? Then perhaps 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 may 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 find that you are waking up with an achy back, it may 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 good pillow has a critical purpose: to hold up your head and neck, this will let you wake up without neck stiffness or pain. But even the nicest pillow won’t do it forever.

Ideally, you should replace a new pillow every one or two years. The reason is simple: every 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 you can sleep better at nights immediately.

5. Make Sure That the Sun Doesn’t Wake You Up

Nyquil Sleep Aid

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

6. Follow A Regular

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Parents understand very 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 enough to establish a simple ritual at bedtime. For example, have a shower at around the same time daily, wear your pajamas, brush your teeth, load the dishwasher, shut the doors and curtains, and go to bed.

A regular at bedtime will help you fall asleep faster and can be the ideal solution for those 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 more. However, it is 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 the exact same time, respecting the regular.

8. Hide The Alarm Clock

An alarm is a practical tool that can stop you from being late for work. But if you suffer from insomnia, it’s 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 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 well known for its sedative, relaxing and stress relieving properties. It contains apigenin, an antioxidant that binds to specific receptors in your brain that may promote sleepiness and reduce sleeplessness, or the chronic inability to sleep.

Try infusions, capsules and essential oils made with chamomile that can allow you to take advantage of its many advantages .

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

Lavender essential oil is another powerful 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 right for you.

10. Be Careful With Caffeine

Are you in the habit of consuming a carbonated beverage 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. There are also tasty foods that, should you consume regularly, will definitely help you sleep better.

11. Decrease The Pressure Level

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

Fortunately, there are many methods to combat 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 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
  • Grow emotionally unstable over a problem

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

Nyquil Sleep Aid

12. Don’t 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 good deal, you definitely won’t be able to fall asleep right away.

Instead, it’s far better to exercise in the morning, before you go to work.

If you prefer to 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 no one talks about, represented by adorable pets. Heck! We can learn from them !

If you suffer from, by way of instance, neck pain, sciatica or kyphosis, perhaps 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 positions are right for you. If the pain continues, your doctor 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 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 frequently? Because if not, you are exposed to disagreeable things like:

  • Animal dander
  • Pollen
  • Compounds
  • 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 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 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, 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 displays at least an hour before going to bed. Some devices continue to emit blue light even 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 physician may prescribe antipsychotic medication. In certain circumstances, he may also suggest consulting a psychologist.

Nyquil Sleep Aid

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