Select Page

Mental Illness Insomnia

Introduction

S

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

If you are having trouble to sleep, don’t wait any longer and try 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 definitely influence 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 Illness Insomnia
Your bedroom should be the quietest area in the home

Your bedroom should be the quietest space in the home . If you reside in a city or other noisy surroundings, and loud sounds wake you up several times a night, consider 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 noise itself that wakes you up, but the sudden change in sound that jar you. White noise makes a masking effect, blocking out those sudden changes that frustrate light sleepers.

“This is the reason 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 in your home doesn’t do if your frame is noisy. Just imagine how annoying it would be if every time your partner changes the position your frame started creaking. It would be impossible to receive a full-resting night. Heck, you’d have 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 perfect temperature in your bedroom should stay between 16℃ and 18℃ (60-65℉)

In order to fall asleep quickly and get a great 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 enable you to maintain the perfect temperature of your room.

Your children and elderly people may need a slightly warmer environment. It’s 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’s 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 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. After this period, it may show wear, such as 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 may be less restful than it used to be.

If you feel that they become less comfortable, or if you find 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 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 critical purpose: to support your head and neck, 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 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. In the end it will lead to smell and at the worst-case scenery, will produce the perfect environment for dust mites that cause common allergens.

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

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

Mental Illness Insomnia

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

6. Follow A Regular

Mental Illness Insomnia

Parents understand quite well how important it is to include napping as part of the routine for children. In your case, it’s not necessary to embrace a rigorous procedure; it’s sufficient to establish a simple ritual at bedtime. By way of example, take a shower at around the same time every day, 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 quicker and can be the perfect solution for those with insomnia.

7. Don’t Go To Bed Too Early

While it may sound counterintuitive, some people with sleeping problems, such as sleeplessness, 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 hard for you to break . Go to bed at exactly the exact same time, respecting the regular.

8. Hide The Alarm Clock

An alarm is a practical tool that can stop you from being late for work. However, if you suffer from insomnia, it is best to conceal the alarm clock in a drawer or similar distance . Many insomniacs tend to check at their alarm clocks when they have a hard time 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 quickly. This plant is well 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 which will allow you to take advantage of its many benefits.

If you would like to use chamomile to fight sleeplessness, 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.

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

10. Be Cautious With Caffeine

Are you in the habit of consuming a carbonated beverage 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 prior to 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. There are also delicious foods that, should you consume regularly, will definitely help you sleep better.

11. Decrease The Pressure Level

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

Fortunately, there are lots of ways to fight this vicious cycle. One effective way is making sure to include foods full of omega-3 on your diet, like 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 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 exercise.

Mental Illness Insomnia

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

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

If you would rather get in some pre-bedtime movement, try yoga or simple 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 will find 12 great sleep spots 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 a healthcare professional to make certain these sleeping positions are correct 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 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 choose 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 frequently? 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. 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 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 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 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 even 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, see your general practitioner. Depending upon your diagnosis, your physician may prescribe antipsychotic medication. In certain circumstances, he may also suggest consulting a psychologist.

Mental Illness Insomnia

error: Content is protected !!