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Chronic Insomnia Sleep Maintenance Treatment

Introduction

S

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

If you are experiencing trouble to sleep, don’t 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 how you sleep will definitely affect your job. Sleeping well not only will let you perform your tasks well, but quickly too. You will do better and at lesssssss time

1. Transform Your Room Into A Haven Of Peace

Chronic Insomnia Sleep Maintenance Treatment
Your bedroom should be the quietest area in the home

Your bedroom should be the quietest space in the home . If you live in a city 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 isn’t the noise itself that wakes you up, but the sudden shift in sound that jar you. White noise makes a masking effect, blocking out those sudden changes that frustrate light sleepers.

“This is the reason why nearly all bedpartners prefer the white noise of a CPAP machine rather than 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 at home does not 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 the same 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 good 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 enable you to maintain the ideal temperature of your room.

Your children and elderly people may need a slightly warmer environment. It’s a good idea buying a range of suitable bedding depending on the season: an extra layer of sheets or blankets 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. Buy A Good Mattress

Do not you remember when you bought the mattress you’re using now? Then perhaps 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, such as 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 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 good pillow has a very important purpose: to hold up your neck and head , this will let you wake up without neck pain or stiffness. 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 cause odor and in 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 Does Not Wake You Up

Chronic Insomnia Sleep Maintenance Treatment

The sun rises very early in the summer. That’s terrific for people 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

Chronic Insomnia Sleep Maintenance Treatment

Parents understand quite well how important it is to include napping as part of their routine for children. In your case, it is not required to embrace a rigorous procedure; it’s enough to set a simple ritual at bedtime. For example, take a shower at around the same time every day, wear your pajamas, brush your teeth, load the dishwasher, shut the doors and curtains, and go to bed.

A regular at bedtime can allow you to fall asleep quicker and may 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 wind up making it difficult for you to break . Go to bed at exactly the exact same time, respecting the regular.

8. Hide The Alarm Clock

An alarm is a useful tool that can stop you from being late for work. However, if you suffer from insomnia, it is best to conceal 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 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 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 insomnia, or the chronic inability to sleep.

Try infusionscapsules and essential oils made with chamomile that can help you take advantage of its many benefits.

If you want to use chamomile to combat sleeplessness, consult a health professional to find the right dose for you.

Lavender essential oil is just 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.

Check with a health care 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 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. 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, should you eat regularly, will certainly help you sleep better.

11. Reduce the Stress Level

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

Fortunately, there are lots of 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 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 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 exercise.

Chronic Insomnia Sleep Maintenance Treatment

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 surely won’t have the ability to fall asleep straight 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’ll find 12 great sleep spots no one 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 with a healthcare professional to make sure 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. 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 weekly . 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 are 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 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 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, 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’ve turned them off; hence, cover them or eliminate them from your room.

17. Consult A Doctor

If your sleep problems persist, or if you’re concerned about your health, see your general practitioner. Based on your diagnosis, your physician may prescribe antipsychotic medication. In certain circumstances, he may also indicate consulting with a psychologist.

Chronic Insomnia Sleep Maintenance Treatment

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