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Severe Insomnia Help

Introduction

S

ince the start of the coronavirus pandemic, it is understandable that many people have had trouble to sleep. COVID-19 by far, is a major source of stress and anxiety for large sectors of the population.

If you’re having trouble to sleep, do not wait any longer and attempt one -or more- of these 17 techniques to promote a night of peaceful and restful sleep over and over again.

And how you sleep will certainly affect your job. Sleeping well not only will let you perform your tasks well, but quickly too. You will do more, better and in lesssssss time

1. Transform Your Room Into A Haven Of Peace

Severe Insomnia Help
Your bedroom should be the quietest space in the home

Your bedroom should be the quietest area in the house. If you reside 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 can 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 nearly all bedpartners prefer the 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 at 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 exactly the identical 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 fast and get a good rest during all the night long, your room should not 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 help you to maintain the perfect temperature of your room.

Your children and older people may need a slightly warmer environment. It is a good idea buying a range of suitable bedding depending 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 fantastic pair of bed socks for cold feet.

3. Buy A Good Mattress

Do not you remember when you purchased the mattress you’re using now? Then maybe it’s time to get a new one.

Despite 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 sneakers that you wear only on the treadmill.

In any case, you run the risk of hindering your remainder . You may begin to have trouble falling asleep, and the time you spend asleep may be less relaxed than it was.

If you feel that they become less comfortable, or if you realize that you are waking up with an achy back, it may be time to go shopping.

4. Change The Pillow

Some people 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 very important purpose: to support 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 cause odor 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 you can sleep better at nights immediately.

5. Make Sure That the Sun Does Not Wake You Up

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The sun rises very early in the summer. That’s great for people 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 at the morning.

6. Follow A Routine

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Parents know quite well how important it is to include napping as part of the routine for children. In your case, it’s not required to adopt a strict procedure; it is sufficient to set a simple ritual at bedtime. By way of 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 can help you fall asleep quicker and may be the ideal solution for those who have 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 very likely that going to bed when you are not tired will have the opposite effect and end up making it hard for you to rest. Go to bed at the same time, respecting the regular.

8. Hide The Alarm Clock

An alarm is a useful tool that could 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 space. Many insomniacs tend to check at their alarm clocks when they have a hard time falling asleep, which causes tension and increases insomnia, as opposed to 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 might help you fall asleep fast . This plant is 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 reduce insomnia, or the chronic inability to sleep.

Attempt infusions, capsules and essential oils made with chamomile which will allow you to take advantage of its many benefits.

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

Lavender essential oil is 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.

Consult with a healthcare professional to determine whether 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 due to 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. Keep in mind that other foods, like chocolate, also contain caffeine.

But avoiding consuming these products isn’t the only thing you can do. Additionally, there are tasty foods that, if you eat regularly, will definitely help you sleep better.

11. Decrease The Stress Level

Stress is directly related to sleep. When you are 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 full of omega-3 on your diet, such as 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 problem
  • Overreacting to a problem
  • Become emotionally unstable over a problem

When someone 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.

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12. Don’t Exercise Too Late

If you suffer from insomnia, you should avoid exercising at night. And why is this? Simply put, physical exercise not only increases your body temperature, but also has stimulating properties. After sweating a lot, you definitely won’t have the ability to fall asleep straight away.

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

If you prefer to have 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 preventing you from falling asleep, try changing your position. Short of ideas? Here you’ll find 12 great sleep spots nobody talks about, represented by cute pets. Heck! We can learn from them !

If you suffer from, by way of example, 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 certain these sleeping positions are right for you. If the pain continues, your physician may recommend having analgesics, especially if you suffer from chronic fatigue syndrome (CFS).

14. Wash 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 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’re exposed to disagreeable things like:

  • Animal dander
  • Pollen
  • Bacteria
  • 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 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 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; 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. Based on your diagnosis, your doctor may prescribe hypnotic drugs. In certain circumstances, he may also suggest consulting a psychologist.

Severe Insomnia Help

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