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Over The Counter Sleep Aids That Knock You Out

Introduction

S

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

If you’re experiencing trouble to sleep, do not wait any longer and try one -or more- of those 17 techniques to market a night of peaceful and restful sleep over and over again.

And 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 better and at lesssssss time

1. Transform Your Room Into A Haven Of Peace

Over The Counter Sleep Aids That Knock You Out
Your bedroom should be the quietest area in the house

Your bedroom should be the quietest area in the house. If you live in a town or other noisy surroundings, and loud sounds wake you up several times each night, try wearing earplugs.

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

“This is the reason why nearly all bedpartners prefer the constant 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 in your 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 framework started creaking. It would not be possible to get a full-resting night. Heck, you’d have the identical problem even if 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℉)

In order to fall asleep quickly and get a great rest during all the night long, your room should not be too hot or too cold. In general, the perfect 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 require a slightly warmer environment. It’s a fantastic 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 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 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, 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 could be less relaxed than it was.

If you feel that they become less comfortable, or if you find 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 on their mattresses, but when it comes to purchasing a pillow, they go for the cheapest one. For some reason, they don’t give them the importance they deserve.

A fantastic pillow has a very important purpose: to support your neck and head , this will let you wake up without neck pain or stiffness. 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: each time you use your pillow, it absorbs body oil, dead skin cells, and hair. In the end it will cause odor and in the worst-case scenery, will produce the perfect environment for dust mites that cause common allergens.

Act today 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

Over The Counter Sleep Aids That Knock You Out

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

6. Follow A Routine

Over The Counter Sleep Aids That Knock You Out

Parents understand very well how important it is to include napping as part of their routine for kids. In your case, it’s not necessary to adopt a rigorous procedure; it’s sufficient to establish a simple ritual at bedtime. By way of instance, take 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 will help you fall asleep quicker and can be the ideal solution for those with 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’s very 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 exactly the exact same time, respecting the routine.

8. Hide The Alarm Clock

An alarm is a practical tool that can prevent you from being late for work. However, if you suffer from insomnia, it’s ideal to hide the alarm clock in a drawer or similar distance . Many insomniacs tend to check 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 could 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 specific receptors in your brain that may promote sleepiness and decrease insomnia, or the chronic inability to sleep.

Attempt infusions, capsules and essential oils made with chamomile that will help you take advantage of its many benefits.

If you want to use chamomile to combat insomnia, consult with a health professional 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 health care professional to determine whether lavender essential oil will be ideal 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 just 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 those products is not the only thing you can do. There are also delicious foods that, if you consume regularly, will definitely help you sleep better.

11. Reduce the Pressure Level

Anxiety is directly related to sleep. When you are stressed, you sleep poorly; and lack of sleep increases the levels of stress even more.

Fortunately, there are lots of methods to combat this vicious cycle. One effective way is making sure to include foods full of omega-3 on 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 difficulty
  • Overreacting to a problem
  • Grow emotionally unstable within a problem

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

Over The Counter Sleep Aids That Knock You Out

12. Do Not 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 surely won’t be able to fall asleep right away.

Instead, it is far better to exercise in the morning, prior to going to work.

If you would rather get in some 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 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 adorable pets. Heck! We can learn from them !

If you suffer from, for instance, 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 sure these sleeping positions 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 completed 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 often? 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 continues to be 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 likely to excite or cause acid reflux after you go to bed.

But not everything is bad. There are certain 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 inner 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 physician may prescribe antipsychotic medication. In certain circumstances, he may also suggest consulting a psychologist.

Over The Counter Sleep Aids That Knock You Out

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