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Lyrica Causing Insomnia

Introduction

S

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

If you’re experiencing trouble to sleep, do not 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 definitely influence your job. Sleeping well not just 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

Lyrica Causing Insomnia
Your bedroom should be the quietest space in the home

Your bedroom should be the quietest space in the house. If you live in a city or other noisy surroundings, and loud sounds 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 isn’t the noise itself that wakes you up, but the abrupt change in noise that jar you. White noise makes a masking effect, blocking those sudden changes that exude light sleepers.

“This is why the majority of 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 at 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 when 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 remain between 16℃ and 18℃ (60-65℉)

So as to fall asleep quickly and get a good rest during all the night long, your room should not be too hot or too cold. Generally speaking, 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 elderly people may require a slightly warmer environment. It’s a fantastic idea purchasing a range of suitable bedding based on the season: an extra layer of blankets or sheets 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 bought the mattress you’re 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. Following this period, it may show wear, like coils poking through or saggy borders; or it may not, kind of like a pair of sneakers that you wear only on the treadmill.

In any case, you run the risk of hindering your rest. You may start to have trouble falling asleep, and the time you spend asleep may 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 people 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 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 stiffness or pain. But even 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 smell and at the worst-case scenery, will produce the ideal environment for dust mites which cause common allergens.

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

5. Make Sure The Sun Doesn’t Wake You Up

Lyrica Causing Insomnia

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

6. Follow A Routine

Lyrica Causing Insomnia

Parents understand very well how important it is to include napping as part of the routine for children. In your case, it’s not required to embrace a strict procedure; it is enough to establish a simple ritual at bedtime. By way of example, have 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 regular at bedtime can help you fall asleep faster and can be the ideal solution for those who have insomnia.

7. Do Not Go To Bed Too Early

While it might sound counterintuitive, some people with sleeping problems, such as insomnia, regularly go to bed too early, hoping to sleep more. However, it is likely that going to bed when you aren’t tired will have the opposite effect and wind up making it difficult for you to rest. Go to bed at exactly the exact same time, respecting the regular.

8. Hide The Alarm Clock

An alarm is a useful tool that can stop 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 a hard time falling asleep, which causes stress and increases insomnia, as opposed to helping them sleep.

This advice may also apply to other devices, such as a wristwatch or smartphone, that 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 contains apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness and decrease insomnia, or the chronic inability to sleep.

Try infusions, capsules and essential oils made with chamomile that can help you take advantage of its many advantages .

If you would like to use chamomile to fight insomnia, consult with a physician to find the ideal dose for you.

Lavender essential oil is just 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.

Consult with a healthcare professional to determine whether 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 caused by 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 these products is not the only thing you can do. Additionally, there are 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’re stressed, you sleep badly; and lack of sleep increases the degree of stress even more.

Fortunately, there are many ways to combat 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 for your sleep either:

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

Lyrica Causing Insomnia

12. Don’t 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 definitely won’t have the ability to fall asleep right away.

Instead, it is 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 Ideal 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 adorable pets. Heck! We can learn from them so much!

If you suffer from, by way of example, neck pain, sciatica or kyphosis, maybe 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 be certain these sleeping positions 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 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 frequently? 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 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 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 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 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 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.

Lyrica Causing Insomnia

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