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Mental Health Insomnia Causes

Introduction

S

ince the start of the coronavirus pandemic, it’s understandable that many individuals have had difficulty to sleep. COVID-19 by far, is a major source of tension and anxiety for large sectors of the population.

If you are experiencing trouble to sleep, do not wait any longer and try one -or more- of those 17 techniques to promote 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 fast also. You will do better and at lesssssss time

1. Transform Your Room Into A Haven Of Peace

Mental Health Insomnia Causes
Your bedroom should be the quietest space 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, try wearing earplugs.

Programs and devices that play white noise can 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 sound that jar you. White noise creates a masking effect, blocking out 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 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 at 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 be impossible to receive a full-resting night. Heck, you’d 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 stay between 16℃ and 18℃ (60-65℉)

So as to fall asleep fast 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 elderly 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 sheets or blankets will make you more comfortable when it is 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 perhaps it’s time to buy a new one.

Even with the best care, your mattress will eventually wear out, usually after 8-10 years. After this period, it may show wear, such as coils poking through or saggy borders; or it might not, sort of like a pair of shoes that you wear only on the treadmill.

In any case, you run the risk of hindering your remainder . You may begin to have trouble falling asleep, and the time you spend asleep could be less relaxed than it was.

If you feel they become less comfortable, or if you realize that you’re waking up with an achy back, it might 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 don’t give them the importance they deserve.

A fantastic pillow has a very important purpose: to support 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 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. At the end it will cause smell and in the worst-case scenery, will produce the perfect 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 The Sun Doesn’t Wake You Up

Mental Health Insomnia Causes

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

6. Follow A Regular

Mental Health Insomnia Causes

Parents know quite well how important it is to include napping as part of the routine for kids. In your case, it is not required to adopt a strict procedure; it’s sufficient to set a simple ritual at bedtime. By way of instance, 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 may be the ideal solution for anyone who have insomnia.

7. Do Not 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 longer. However, it’s likely that going to bed when you aren’t tired will have the opposite effect and end up making it difficult for you to rest. Go to bed at the same time, respecting the routine.

8. Hide The Alarm Clock

An alarm is a useful tool that could prevent you from being late for work. However, if you suffer from insomnia, it is ideal to conceal the alarm clock in a drawer or similar distance . Many insomniacs tend to check at their alarm clocks when they have difficulty falling asleep, which causes tension and increases insomnia, as opposed to 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 might 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 reduce insomnia, or the chronic inability to sleep.

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

If you would like to use chamomile to fight insomnia, consult with a health professional to find the right dose for you.

Lavender essential oil is 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.

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

10. Be Cautious 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 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 those products isn’t the only thing you can do. Additionally, there are tasty foods that, should you consume regularly, will definitely help you sleep better.

11. Reduce the Pressure Level

Anxiety is directly associated with sleep. When you’re stressed, you sleep poorly; 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
  • 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 exercise.

Mental Health Insomnia Causes

12. Do Not Exercise Too Late

If you suffer from insomnia, you should avoid exercising late at night. And why is this? In simple words, physical exercise not only increases your body temperature, but also has stimulating properties. After sweating a good deal, you surely won’t be able to fall asleep straight away.

Instead, it is much 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 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 nobody talks about, represented by cute pets. Heck! We can learn from them !

If you suffer from, for instance, neck pain, sciatica or kyphosis, perhaps 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 certain these sleeping places are right for you. If the pain continues, 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 nice scent. Try this simple trick if you have trouble with sleeping constantly.

Why is it important to wash sheets often? Because if not, you are 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 continues to be a controversial topic. Regardless, 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 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, 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 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’re concerned about your wellbeing, visit your general practitioner. Depending on your diagnosis, your physician may prescribe hypnotic drugs. In certain circumstances, he might also indicate consulting a psychologist.

Mental Health Insomnia Causes

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