Select Page

Compare Sleeping Aids

Introduction

S

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

If you are experiencing trouble to sleep, don’t wait any longer and attempt one -or more- of these 17 techniques to promote 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 quickly also. You will do more, better and at lesssssss time

1. Transform Your Room Into A Haven Of Peace

Compare Sleeping Aids
Your bedroom should be the quietest space in the home

Your bedroom should be the quietest area in the home . If you reside 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 can also help you sleep better. When a noise wakes you up in the night, it is not the sound itself that wakes you up, but the sudden change in sound 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 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 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 framework started creaking. It would not be possible to receive a full-resting night. Heck, you’d have exactly 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 stay between 16℃ and 18℃ (60-65℉)

In order to fall asleep quickly and get a good rest during all the night long, your room shouldn’t be too hot or too cold. Generally speaking, the perfect 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 elderly people may need a slightly warmer environment. It is a fantastic idea buying a range of suitable bedding based on the season: an excess layer of blankets or sheets will make you comfortable when it is cold, as well a hot water bottle or a good pair of bed socks for cold feet.

3. Purchase A Good Mattress

Do not you remember when you bought the mattress you are 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. After this period, it may show wear, such as coils poking through or saggy borders; or it might 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 start to have trouble falling asleep, and the time you spend asleep may be less restful than it used to be.

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 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 fantastic pillow has a very important purpose: to support your head and neck, 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 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 create the perfect environment for dust mites which cause common allergens.

Act now and get a new pillow so that you can sleep better at nights immediately.

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

Compare Sleeping Aids

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

6. Follow A Routine

Compare Sleeping Aids

Parents understand quite well how important it is to include napping as part of the routine for kids. In your case, it’s not required to adopt a rigorous procedure; it’s 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, close the doors and curtains, and go to bed.

A regular at bedtime will allow you to fall asleep faster and may be the perfect solution for anyone who have 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 likely that going to bed when you are not tired will have the opposite effect and end up making it difficult 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 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 may 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 might help you fall asleep fast . This plant is well known for its sedative, relaxing and stress relieving properties. It comprises apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness and reduce sleeplessness, 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 advantages .

If you want to use chamomile to combat insomnia, consult a health professional to find the ideal 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.

Check with a healthcare professional to determine if lavender essential oil will be right 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 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 prior to going to sleep. Keep in mind that other foods, like chocolate, also contain caffeine.

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

11. Reduce the Pressure Level

Stress is directly related to sleep. When you are stressed, you sleep badly; and lack of sleep increases the levels 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, like salmon 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
  • Grow emotionally unstable over a problem

When someone finds what works for them in diffusing pressure, the preferred coping mechanism becomes a natural reaction where they can easily fall into it with regular practice.

Compare Sleeping Aids

12. Do Not Exercise Too Late

If you suffer from insomnia, you should avoid exercising late 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 be able to fall asleep straight away.

Instead, it is far better to exercise in the morning, before you go 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 will 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 example, neck pain, sciatica or kyphosis, perhaps 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 persists, your physician may recommend having analgesics, particularly 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 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 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 continues to be a controversial topic. In any case, certain foods, such as chocolate, fatty or acidic foods, and alcohol, should never 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 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 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’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’re concerned about your wellbeing, visit your general practitioner. Based on your diagnosis, your physician may prescribe hypnotic drugs. In certain circumstances, he might also suggest consulting a psychologist.

Compare Sleeping Aids

error: Content is protected !!