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L Arginine Causes Insomnia

Introduction

S

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

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 yes, how you sleep will certainly affect 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

L Arginine Causes Insomnia
Your bedroom should be the quietest space in the home

Your bedroom should be the quietest space in the home . If you live in a town or other noisy surroundings, and loud sounds wake you up several times a night, try 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 noise itself that wakes you up, but the abrupt change in noise that jar you. White noise creates a masking effect, blocking out 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 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 get a full-resting night. Heck, you would have exactly 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 ideal 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 shouldn’t be too hot or too cold. In general, the ideal 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 older people may need a slightly warmer environment. It is a good idea purchasing a range of suitable bedding depending on the season: an extra 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

Don’t you remember when you bought the mattress you are using now? Then maybe 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 shoes 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’re waking up with an achy back, it may be time to go shopping.

4. Change The Pillow

Some people spend hundreds of dollars in 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 good pillow has a very important purpose: to hold up your neck and head , this will enable you to wake up without neck pain or stiffness. But 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. In the end it will lead to smell and at the worst-case scenery, will produce the ideal environment for dust mites that cause common allergens.

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

5. Make Sure That the Sun Does Not Wake You Up

L Arginine Causes Insomnia

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

6. Follow A Regular

L Arginine Causes Insomnia

Parents know very well how important it is to include napping as part of their routine for kids. In your case, it is not necessary to adopt a strict procedure; it is enough to set a simple ritual at bedtime. By way of example, take a shower at around the same time every day, wear your pajamas, brush your teeth, load the dishwasher, close the doors and curtains, and go to bed.

A regular at bedtime can allow you to fall asleep faster and may be the ideal solution for anyone with insomnia.

7. Don’t Go To Bed Too Early

While it might sound counterintuitive, some people with sleeping problems, such as sleeplessness, regularly go to bed too early, hoping to sleep more. However, it is very likely that going to bed when you are not tired will have the opposite effect and end 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 useful tool that could prevent you from being late for work. But if you suffer from insomnia, it’s best to hide the alarm clock in a drawer or similar space. 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 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 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.

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 sleeplessness, consult with a health professional to find the right dose for you.

Lavender essential oil is just another effective 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 health care professional to determine whether lavender essential oil will be ideal for you.

10. Be Careful 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 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. Bear in mind that other foods, like chocolate, also contain caffeine.

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

11. Decrease The Pressure Level

Stress is directly related to sleep. When you are stressed, you sleep poorly; and lack of sleep increases the levels 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, 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 over a problem

When a person 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 exercise.

L Arginine Causes Insomnia

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 have the ability to fall asleep right away.

Instead, it’s far better to exercise in the morning, before you go to work.

If you prefer to have in some 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 will find 12 great sleep positions nobody talks about, represented by cute pets. Heck! We can learn from them !

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 sure these sleeping places are correct 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 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 weekly . Don’t forget to choose 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 often? Because if not, You’re 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 is still a controversial topic. Regardless, certain foods, such as chocolate, fatty or acidic foods, and alcohol, should never be consumed before going to sleep. These are likely to stimulate or trigger 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 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’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. Based upon your diagnosis, your doctor may prescribe antipsychotic medication. In certain circumstances, he might also indicate consulting a psychologist.

L Arginine Causes Insomnia

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