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Primeval Labs 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 an important source of stress 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 these 17 techniques to market a night of calm and restful sleep over and over again.

And yes, how you sleep will certainly influence your job. Sleeping well not just will let you do your tasks well, but fast too. You will do more, better and at lesssssss time

1. Transform Your Room Into A Haven Of Peace

Primeval Labs Sleep Aid
Your bedroom should be the quietest space in the home

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

Apps and devices that play white noise can also help you sleep better. When a sound wakes you up in the night, it is not the sound itself that wakes you up, but the sudden 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 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 be impossible to get a full-resting night. Heck, you would have 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 perfect temperature in your bedroom should stay between 16℃ and 18℃ (60-65℉)

So as to fall asleep quickly and get a great rest during all the night long, your room shouldn’t be too hot or too cold. Generally speaking, 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 elderly 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 blankets or sheets will make you more 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

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, like coils poking through or saggy edges; or it may not, sort 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 begin to have trouble falling asleep, and the time you spend asleep may 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 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 don’t give them the importance they deserve.

A good pillow has a critical purpose: to hold up your neck and head , this will enable you to wake up without neck stiffness or pain. But the nicest pillow will not do it forever.

Ideally, you should replace a brand 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 lead to odor and at the worst-case scenery, will produce the ideal environment for dust mites which 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

Primeval Labs Sleep Aid

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

6. Follow A Routine

Primeval Labs Sleep Aid

Parents know quite well how important it is to include napping as part of the routine for kids. In your case, it is not required to adopt a strict procedure; it’s enough to set a simple ritual at bedtime. By way of example, take a shower at around the same time daily, put on 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 may be the perfect solution for anyone with insomnia.

7. Don’t Go To Bed Too Early

While it may sound counterintuitive, some people with sleeping problems, such as sleeplessness, often go to bed too early, hoping to sleep more. However, it’s likely that going to bed when you are not tired will have the opposite effect and wind up making it difficult for you to break . Go to bed at exactly the same time, respecting the routine.

8. Hide The Alarm Clock

An alarm is a useful tool that could stop you from being late for work. However, if you suffer from insomnia, it is ideal 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, rather than helping them sleep.

This advice can also apply to other devices, such as a wristwatch or smartphone, that 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 fast . 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 decrease insomnia, or the chronic inability to sleep.

Try infusionscapsules and essential oils made with chamomile that will allow you to take advantage of its many benefits.

If you would like 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, especially insomnia. By lowering your blood pressure, heart rate, and body temperature, it can help you fall asleep quicker.

Consult with a health care professional to determine whether lavender essential oil will be right for you.

10. Be Careful 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 prior to going to sleep. Bear in mind that other foods, like chocolate, also contain caffeine.

But avoiding consuming these products isn’t 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 related to sleep. When you’re 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 rich in omega-3 in your diet, such as 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
  • Become emotionally unstable within 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 exercise.

Primeval Labs 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 surely won’t be able to fall asleep straight away.

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

If you prefer to 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 positions 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, 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 be sure these sleeping positions are correct for you. If the pain continues, your doctor may recommend having analgesics, particularly 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 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 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. Regardless, certain foods, such as chocolate, fatty or acidic foods, and alcohol, should never be consumed before going to sleep. These are most likely to stimulate 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 electronic devices has led to more and more people looking at their smartphones 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 remove them from your room.

17. Consult A Doctor

If your sleep problems persist, or if you are concerned about your wellbeing, see your general practitioner. Depending upon your diagnosis, your physician may prescribe antipsychotic medication. In certain circumstances, he may also suggest consulting with a psychologist.

Primeval Labs Sleep Aid

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