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Introduction

S

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

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

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

1. Transform Your Room Into A Haven Of Peace

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Your bedroom should be the quietest space in the home

Your bedroom should be the quietest area in the house. If you live in a city or other noisy environment, and loud noises wake you up several times each night, consider wearing earplugs.

Programs 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 shift 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 constant 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 in your 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 framework started creaking. It would not be possible to receive a full-resting night. Heck, you would have the same 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 perfect temperature in your bedroom should stay between 16℃ and 18℃ (60-65℉)

So as to fall asleep fast and get a great 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 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 fantastic idea buying a range of suitable bedding based 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 fantastic pair of bed socks for cold feet.

3. Purchase A Good Mattress

Don’t you remember when you purchased 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. After this period, it may show wear, such as coils poking through or saggy borders; or it may not, kind of like a pair of shoes 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 used to be.

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

4. Change The Pillow

Some folks 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 don’t give them the importance they deserve.

A good pillow has a critical purpose: to support your neck and head , this will let you wake up without neck pain or stiffness. But the nicest pillow won’t do it forever.

Ideally, you should replace a brand new pillow every one or two 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 in the worst-case scenery, will produce the ideal environment for dust mites which cause common allergens.

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

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

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

6. Follow A Regular

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Parents understand very well how important it is to include napping as part of the routine for kids. In your case, it is not necessary to adopt a rigorous procedure; it is sufficient to establish a simple ritual at bedtime. For instance, 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 routine at bedtime will help you fall asleep quicker 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 longer. However, it’s very 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 the exact same time, respecting the regular.

8. Hide The Alarm Clock

An alarm is a useful tool that can prevent you from being late for work. However, if you suffer from insomnia, it’s ideal to conceal 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, rather than helping them sleep.

This advice may also apply to other devices, such as a wristwatch or smartphone, which are utilised 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 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 will help you take advantage of its many benefits.

If you want to use chamomile to combat insomnia, consult a physician to find the ideal dose for you.

Lavender essential oil is just another powerful weapon against sleeping problems, particularly 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 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 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 is not the only thing you can do. Additionally, there are delicious foods that, should you consume regularly, will certainly help you sleep better.

11. Decrease The Stress Level

Anxiety is directly related to sleep. When you’re stressed, you sleep badly; and lack of sleep increases the degree of stress even more.

Fortunately, there are lots of 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 can 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 over a problem

When someone finds what works for them in diffusing stress, the chosen coping mechanism becomes a natural response 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 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, prior to going to work.

If you would rather get in some pre-bedtime movement, try yoga or easy stretching. Both can help you unwind and relax for a restful night.

13. Find The Ideal Position

If aches and pains are preventing you from falling asleep, try changing your position. Short of ideas? Here you will find 12 great sleep spots no one talks about, represented by cute pets. Heck! We can learn from them !

If you suffer from, for instance, 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 with a healthcare professional to be certain these sleeping places are correct for you. If the pain persists, 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 every week. Don’t forget to pick a laundry detergent with a pleasant 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 continues to be a controversial topic. In any case, certain foods, such as chocolate, fatty or acidic foods, and alcohol, should not 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, 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 displays 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 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 upon your diagnosis, your doctor may prescribe hypnotic drugs. In certain circumstances, he may also suggest consulting a psychologist.

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