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Sleep Aid 是 什么

Introduction

S

ince the start of the coronavirus pandemic, it’s understandable that many individuals have had trouble 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, don’t wait any longer and try one -or more- of those 17 techniques to promote a night of peaceful 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 also. You will do more, better and at lesssssss time

1. Transform Your Room Into A Haven Of Peace

Sleep Aid 是 什么
Your bedroom should be the quietest area in the house

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

Programs and devices that play white noise may 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 abrupt shift in sound that jar you. White noise creates a masking effect, blocking those sudden changes that exude light sleepers.

“This is the reason 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 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 receive a full-resting night. Heck, you would have exactly the identical problem even if 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℉)

In order to fall asleep fast and get a great rest during all the night long, your room should not be too hot or too cold. Generally speaking, 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 require a slightly warmer environment. It is a fantastic idea buying a range of suitable bedding based on the season: an excess layer of sheets or blankets will make you more comfortable when it is 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 purchased the mattress you’re using now? Then maybe 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, kind 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 start to have trouble falling asleep, and the time you spend asleep could be less relaxed than it used to be.

If you feel 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 buying 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 very important purpose: to hold up your head and neck, 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 brand new pillow every a couple of 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 cause smell and at the worst-case scenery, will create the ideal environment for dust mites which cause common allergens.

Act today and get a new pillow so you can sleep better at nights instantly.

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

Sleep Aid 是 什么

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

6. Follow A Regular

Sleep Aid 是 什么

Parents know 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 strict procedure; it’s enough to establish a simple ritual at bedtime. By way of instance, take a shower at around the same time every day, put on your pajamas, brush your teeth, load the dishwasher, close the doors and curtains, and go to bed.

A regular at bedtime can allow you to fall asleep quicker and can be the ideal solution for those who have insomnia.

7. Do Not Go To Bed Too Early

While it might 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 end up making it difficult for you to break . Go to bed at 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 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, 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 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 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 that can allow you to take advantage of its many benefits.

If you want to use chamomile to combat insomnia, consult a health professional to find the ideal 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 healthcare professional to determine if lavender essential oil will be ideal 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 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 tasty foods that, should you consume regularly, will certainly help you sleep better.

11. Reduce the Pressure Level

Anxiety is directly associated with sleep. When you are 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 full of omega-3 in your diet, such as 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 to your sleep either:

  • Overthinking a difficulty
  • Overreacting to a problem
  • Become emotionally unstable over a problem

When someone 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.

Sleep Aid 是 什么

12. Do Not Exercise Too Late

If you suffer from insomnia, you should avoid exercising 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 lot, you definitely won’t be able to fall asleep right away.

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

If you prefer to have in certain pre-bedtime movement, try yoga or simple stretching. Both can help you unwind and relax for a restful night.

13. Find The Ideal 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 so much!

If you suffer from, for instance, neck pain, sciatica or kyphosis, maybe 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 make certain these sleeping places are right for you. If the pain continues, your doctor 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 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 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 not be consumed before going to sleep. These are likely to excite or trigger 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 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 eliminate them from your room.

17. Consult A Doctor

If your sleep problems persist, or if you are concerned about your wellbeing, visit your general practitioner. Based on your diagnosis, your physician may prescribe hypnotic drugs. In certain circumstances, he may also indicate consulting with a psychologist.

Sleep Aid 是 什么

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