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My Friend Is Causing Me To Have Insomnia

Introduction

S

ince the beginning of the coronavirus pandemic, it’s understandable that many people 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’re having trouble to sleep, do not wait any longer and attempt one -or more- of those 17 techniques to promote a night of peaceful and restful sleep over and over again.

And yes, how you sleep will certainly affect your job. Sleeping well not only will let you do your tasks well, but quickly too. You will do better and in lesssssss time

1. Transform Your Room Into A Haven Of Peace

My Friend Is Causing Me To Have Insomnia
Your bedroom should be the quietest space in the house

Your bedroom should be the quietest area in the home . If you live in a city or other noisy environment, 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 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 creates a masking effect, blocking out those sudden changes that exude light sleepers.

“This is the reason why nearly all bedpartners prefer the white noise of a CPAP machine as opposed to 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 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 be impossible to receive a full-resting night. Heck, you would have 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 perfect temperature in your bedroom should stay between 16℃ and 18℃ (60-65℉). An air conditioner or a heater can enable you to maintain the ideal temperature of your room.

Your children and older people may need a slightly warmer environment. It is a good idea buying a range of suitable bedding depending on the season: an excess 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. Buy A Good Mattress

Don’t you remember when you purchased the mattress you’re 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, such as 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 remainder . You may begin to have trouble falling asleep, and the time you spend asleep could be less restful than it used to be.

If you feel that 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 folks 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 don’t give them the importance they deserve.

A fantastic 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 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. At the end it will lead to odor 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 Does Not Wake You Up

My Friend Is Causing Me To Have Insomnia

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

6. Follow A Routine

My Friend Is Causing Me To Have Insomnia

Parents know very well how important it is to include napping as part of their routine for kids. In your case, it’s not necessary to adopt a rigorous procedure; it is enough to set a simple ritual at bedtime. For 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 routine at bedtime can help you fall asleep faster and can be the ideal solution for anyone with insomnia.

7. Don’t Go To Bed Too Early

While it may sound counterintuitive, some people with sleeping problems, such as insomnia, often 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 wind up making it hard for you to rest. Go to bed at exactly the exact same time, respecting the routine.

8. Hide The Alarm Clock

An alarm is a useful tool that could stop you from being late for work. However, if you suffer from insomnia, it’s best to conceal the alarm clock in a drawer or similar distance . Many insomniacs tend to look 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 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 fast . This plant is known for its sedative, relaxing and stress relieving properties. It comprises apigenin, an antioxidant that binds to specific 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 that will allow you to take advantage of its many benefits.

If you would like to use chamomile to combat insomnia, consult with a health professional to find the ideal 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 if 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 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. Keep 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 tasty foods that, if you consume regularly, will certainly help you sleep better.

11. Decrease The Pressure 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 lots of methods to combat 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 problem
  • Overreacting to a problem
  • Grow emotionally unstable within a problem

When someone finds what works for them in diffusing pressure, the chosen coping mechanism becomes a natural reaction where they can easily fall into it with regular practice.

My Friend Is Causing Me To Have Insomnia

12. Don’t 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 lot, you definitely 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 prefer to 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 Right Position

If aches and pains are keeping 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 adorable pets. Heck! We can learn from them so much!

If you suffer from, for example, 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 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. 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
  • 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 likely to excite or cause 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 inner 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 even after you’ve turned them off; hence, cover them or eliminate 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. Based upon your diagnosis, your physician may prescribe hypnotic drugs. In certain circumstances, he may also indicate consulting with a psychologist.

My Friend Is Causing Me To Have Insomnia

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