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National Sleep Foundation What Causes 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 an important source of stress and anxiety for large sectors of the population.

If you are having trouble to sleep, don’t wait any longer and attempt one -or more- of these 17 techniques to market a night of calm and restful sleep over and over again.

And how you sleep will definitely affect your job. Sleeping well not only will let you do your tasks well, but quickly also. You will do better and at lesssssss time

1. Transform Your Room Into A Haven Of Peace

National Sleep Foundation What Causes Insomnia
Your bedroom should be the quietest area in the home

Your bedroom should be the quietest area in the home . If you live in a town or other noisy surroundings, and loud sounds 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 noise wakes you up in the night, it is not the sound itself that wakes you up, but the abrupt change in sound that jar you. White noise creates a masking effect, blocking those sudden changes that frustrate light sleepers.

“This is why the majority of bedpartners prefer the white noise of a CPAP machine as opposed to 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 does not 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 not be possible to receive a full-resting night. Heck, you would have the identical 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℉)

In order to fall asleep fast and get a good rest during all the night long, your room should not be too hot or too cold. In general, the perfect temperature in your bedroom should stay between 16℃ and 18℃ (60-65℉). An air conditioner or a heater can help you to maintain the ideal temperature of your room.

Your children and older people may require a slightly warmer environment. It is a fantastic idea buying a range of suitable bedding based 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 good pair of bed socks for cold feet.

3. Purchase A Good Mattress

Don’t you remember when you bought the mattress you are 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, like coils poking through or saggy edges; or it may not, kind 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 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 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 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 head and neck, this will let you wake up without neck pain or stiffness. But the nicest pillow will not 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. 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 you can sleep better at nights immediately.

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

National Sleep Foundation What Causes Insomnia

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

6. Follow A Regular

National Sleep Foundation What Causes Insomnia

Parents understand very well how important it is to include napping as part of the routine for kids. In your case, it’s not required to embrace a strict procedure; it’s sufficient to set 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, shut the doors and curtains, and go to bed.

A routine at bedtime can allow you to fall asleep faster and may be the ideal solution for those who have 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 longer. However, it’s very likely that going to bed when you are not tired will have the opposite effect and end up making it hard for you to rest. Go to bed at exactly the same time, respecting the regular.

8. Hide The Alarm Clock

An alarm is a practical tool that could stop you from being late for work. However, if you suffer from insomnia, it’s ideal to conceal the alarm clock in a drawer or similar space. Many insomniacs tend to look at their alarm clocks when they have difficulty 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, which 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 could help you fall asleep quickly. 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 sleeplessness, or the chronic inability to sleep.

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

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

Lavender essential oil is another powerful weapon against sleeping problems, particularly insomnia. By lowering your blood pressure, heart rate, and body temperature, it can help you fall asleep faster.

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 beverage with dinner? If you suffer from insomnia, your sleeping problem could simply 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 is not the only thing you can do. There are also delicious foods that, if you eat regularly, will certainly help you sleep better.

11. Decrease The Stress Level

Stress is directly associated with sleep. When you are 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 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 over a problem

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

National Sleep Foundation What Causes 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 surely won’t have the ability to fall asleep straight away.

Instead, it’s much 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’ll find 12 great sleep positions no one talks about, represented by adorable pets. Heck! We can learn from them !

If you suffer from, by way of 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 correct for you. If the pain continues, your physician 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 every week. 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 often? Because if not, you are exposed to unpleasant 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 never 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 electronic devices 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 after you have 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 health, visit your general practitioner. Depending on your diagnosis, your doctor may prescribe antipsychotic medication. In certain circumstances, he may also indicate consulting with a psychologist.

National Sleep Foundation What Causes Insomnia

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