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How To Deal With Insomnia

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 tension and anxiety for large sectors of the populace.

If you are having trouble to sleep, do not wait any longer and try 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 definitely influence your job. Sleeping well not just will let you perform your tasks well, but quickly also. You will do more, better and at lesssssss time

1. Transform Your Room Into A Haven Of Peace

How To Deal With Insomnia
Your bedroom should be the quietest area in the house

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 a night, consider wearing earplugs.

Programs and devices that play white noise may also help you sleep better. When a noise wakes you up in the night, it isn’t 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 frustrate light sleepers.

“This is 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 in your 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 the same 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℉)

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 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 perfect temperature of your room.

Your children and older people may need a slightly warmer environment. It is a good idea purchasing a range of suitable bedding based on the season: an excess 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 maybe it’s time to buy 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 borders; or it might not, sort of like a pair of sneakers that you wear only on the treadmill.

Whatever the case, you run the risk of hindering your rest. You may begin to have trouble falling asleep, and the time you spend asleep could be less restful 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 fantastic pillow has a very important purpose: to support 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 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 cause odor 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 Does Not Wake You Up

How To Deal With Insomnia

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

6. Follow A Routine

How To Deal With Insomnia

Parents understand quite well how important it is to include napping as part of the routine for kids. In your case, it is not required to embrace a strict procedure; it is sufficient to establish a simple ritual at bedtime. By way of example, take 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 will allow you to fall asleep faster and can be the perfect 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 longer. However, it’s likely that going to bed when you are not tired will have the opposite effect and wind up making it hard for you to rest. Go to bed at the exact same time, respecting the regular.

8. Hide The Alarm Clock

An alarm is a practical tool that can prevent you from being late for work. But if you suffer from insomnia, it is 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 stress and increases insomnia, rather than 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 comprises apigenin, an antioxidant that binds to specific receptors in your brain that may promote sleepiness and decrease 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 advantages .

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

Lavender essential oil is another powerful 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 whether lavender essential oil will be ideal 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. Bear 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 delicious foods that, should you eat regularly, will certainly help you sleep better.

11. Reduce the Pressure Level

Stress is directly related to sleep. When you’re 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 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 within a problem

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

How To Deal With Insomnia

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 have the ability to fall asleep right away.

Instead, it’s 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 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 nobody talks about, represented by adorable pets. Heck! We can learn from them so much!

If you suffer from, for example, neck pain, sciatica or kyphosis, maybe 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 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. 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 problems with sleeping constantly.

Why is it important to wash sheets often? Because if not, You’re exposed to unpleasant 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 is still 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 most likely to stimulate or cause acid reflux after you go to bed.

But not everything is bad. There are particular 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 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; hence, cover them or remove 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. Depending on your diagnosis, your physician may prescribe antipsychotic medication. In certain circumstances, he may also suggest consulting a psychologist.

How To Deal With Insomnia

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