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Jet Lag Cause Insomnia

Introduction

S

ince the beginning 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 populace.

If you are having trouble to sleep, don’t wait any longer and attempt 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 only will let you do your tasks well, but quickly also. You will do better and at lesssssss time

1. Transform Your Room Into A Haven Of Peace

Jet Lag Cause 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 town or other noisy surroundings, and loud sounds wake you up several times a night, try wearing earplugs.

Apps and devices that play white noise may also help you sleep better. When a sound wakes you up in the night, it isn’t the sound itself that wakes you up, but the sudden shift in noise that jar you. White noise creates a masking effect, blocking out those sudden changes that frustrate light sleepers.

“This is 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 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 frame 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. Make 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 stay between 16℃ and 18℃ (60-65℉)

So as to fall asleep quickly 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 perfect temperature of your room.

Your children and elderly people may require a slightly warmer environment. It’s a fantastic idea buying a range of suitable bedding based on the season: an extra layer of sheets or blankets will make you comfortable when it’s cold, as well a hot water bottle or a fantastic pair of bed socks for cold feet.

3. Buy A Good Mattress

Do not you remember when you purchased the mattress you are using now? Then perhaps 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 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 start to have trouble falling asleep, and the time you spend asleep could be less restful than it used to be.

If you feel they become less comfortable, or if you find 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 don’t give them the importance they deserve.

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

Ideally, you should replace a brand 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. In the end it will lead to smell and at the worst-case scenery, will create the ideal environment for dust mites which cause common allergens.

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

5. Make Sure The Sun Does Not Wake You Up

Jet Lag Cause Insomnia

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

6. Follow A Regular

Jet Lag Cause Insomnia

Parents understand very well how important it is to include napping as part of their routine for kids. In your case, it’s not required to adopt a strict procedure; it’s enough to establish a simple ritual at bedtime. By way of example, take a shower at around the same time daily, put on your pajamas, brush your teeth, load the dishwasher, close the doors and curtains, and go to bed.

A routine at bedtime can help you fall asleep quicker and can be the ideal solution for those with 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 longer. However, it is likely that going to bed when you aren’t tired will have the opposite effect and end up making it difficult for you to break . Go to bed at exactly the same time, respecting the regular.

8. Hide The Alarm Clock

An alarm is a practical tool that could prevent you from being late for work. However, if you suffer from insomnia, it is ideal to hide the alarm clock in a drawer or similar space. Many insomniacs tend to look 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 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 fast . This plant is 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 decrease sleeplessness, or the chronic inability to sleep.

Try infusions, capsules and essential oils made with chamomile that will allow you to take advantage of its many advantages .

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

Lavender essential oil is another powerful weapon against sleeping problems, especially insomnia. By lowering your blood pressure, heart rate, and body temperature, it can help you fall asleep faster.

Check with a health care professional to determine if lavender essential oil will be right for you.

10. Be Cautious With Caffeine

Are you in the habit of consuming coffee or a carbonated drink with dinner? If you suffer from insomnia, your sleeping problem could just be due to caffeine consumption.

According to a study done by Ph.D.. Christopher Drake, you should avoid caffeine for at least six hours before going to sleep. Bear 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 delicious foods that, if you eat regularly, will definitely help you sleep better.

11. Reduce the Pressure Level

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

Fortunately, there are lots of methods to fight this vicious cycle. One effective way is making sure to include foods rich in omega-3 in your diet, like 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 to your sleep either:

  • Overthinking a difficulty
  • Overreacting to a problem
  • Grow emotionally unstable within 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.

Jet Lag Cause Insomnia

12. Do Not 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 be able to fall asleep right away.

Instead, it’s far better to exercise in the morning, prior to going to work.

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

13. Find The Right Position

If aches and pains are preventing you from falling asleep, try changing your position. Short of ideas? Here you’ll find 12 great sleep spots nobody talks about, represented by cute pets. Heck! We can learn from them !

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 insomnia, try sleeping on your side.

Consult with a healthcare professional to be sure these sleeping places are right for you. If the pain persists, your doctor 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 choose 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 are 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 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 likely to excite 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 inner 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 remove them from your room.

17. Consult A Doctor

If your sleep problems persist, or if you are concerned about your health, visit your general practitioner. Depending on your diagnosis, your doctor may prescribe antipsychotic medication. In certain circumstances, he may also suggest consulting a psychologist.

Jet Lag Cause Insomnia

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