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Medical Cause Insomnia

Introduction

S

ince the beginning 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 population.

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

And how you sleep will certainly influence your job. Sleeping well not just will let you do your tasks well, but fast too. You will do more, better and at lesssssss time

1. Transform Your Room Into A Haven Of Peace

Medical Cause Insomnia
Your bedroom should be the quietest space in the home

Your bedroom should be the quietest area in the house. If you reside in a town or other noisy surroundings, and loud sounds wake you up several times each night, consider wearing earplugs.

Apps 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 shift in sound that jar you. White noise makes a masking effect, blocking those sudden changes that exude 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 doesn’t 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 be impossible to get a full-resting night. Heck, you would have exactly the identical 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 ideal temperature in your bedroom should stay between 16℃ and 18℃ (60-65℉)

In order to fall asleep fast 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 help you to maintain the perfect temperature of your room.

Your children and older people may need a slightly warmer environment. It’s a fantastic idea purchasing a range of suitable bedding based on the season: an excess layer of sheets or blankets will make you comfortable when it is 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’re using now? Then maybe it’s time to get 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, such as coils poking through or saggy edges; or it may 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 start to have trouble falling asleep, and the time you spend asleep may be less restful than it was.

If you feel 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 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 good pillow has a critical purpose: to hold up your neck and head , this will enable you to wake up without neck stiffness or pain. But 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: every time you use your pillow, it absorbs body oil, dead skin cells, and hair. In the end it will lead to odor and in the worst-case scenery, will create the perfect environment for dust mites that cause common allergens.

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

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

Medical Cause Insomnia

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

6. Follow A Regular

Medical Cause Insomnia

Parents know quite well how important it is to include napping as part of their routine for kids. In your case, it is not required to embrace a strict procedure; it is enough to set a simple ritual at bedtime. For example, take 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 can allow you to 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 longer. However, it’s likely that going to bed when you aren’t tired will have the opposite effect and end up making it hard 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. But if you suffer from insomnia, it is best to hide the alarm clock in a drawer or similar distance . Many insomniacs tend to look 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 can 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 might 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 certain receptors in your brain that may promote sleepiness and reduce sleeplessness, or the chronic inability to sleep.

Attempt infusionscapsules and essential oils made with chamomile which can allow you to take advantage of its many benefits.

If you want to use chamomile to combat insomnia, consult a physician 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 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 coffee or a carbonated beverage 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 prior to going to sleep. Keep 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 tasty foods that, should you eat regularly, will definitely help you sleep better.

11. Decrease The Stress 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 combat this vicious cycle. One effective way is making sure to include foods rich in omega-3 on 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 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.

Medical Cause 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 good deal, you surely won’t have the ability to fall asleep straight away.

Instead, it is much better to exercise in the morning, before you go to work.

If you prefer to get 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 preventing you from falling asleep, try changing your position. Short of ideas? Here you’ll find 12 great sleep spots no one 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 sleeplessness, try sleeping on your side.

Consult a healthcare professional to be sure these sleeping positions are correct for you. If the pain continues, your physician may recommend having analgesics, especially 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 pleasant 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 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 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 excite or trigger 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 telephones and other devices just before going to bed.

Unfortunately, using TVs, tablets, smartphones, laptops 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’ve turned them off; therefore, cover them or remove them from your room.

17. Consult A Doctor

If your sleep problems persist, or if you are concerned about your wellbeing, see your general practitioner. Based on your diagnosis, your doctor may prescribe antipsychotic medication. In certain circumstances, he may also indicate consulting a psychologist.

Medical Cause Insomnia

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