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On Chemo Do Steroids Cause 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 an important source of stress and anxiety for large sectors of the population.

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

And yes, how you sleep will definitely affect your job. Sleeping well not just will let you do your tasks well, but fast also. You will do better and in lesssssss time

1. Transform Your Room Into A Haven Of Peace

On Chemo Do Steroids Cause Insomnia
Your bedroom should be the quietest space in the home

Your bedroom should be the quietest space in the house. If you live in a town or other noisy environment, and loud sounds wake you up several times a night, try wearing earplugs.

Apps and devices that play white noise can also help you sleep better. When a sound 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 out those sudden changes that frustrate light sleepers.

“This is why nearly all bedpartners prefer the constant 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 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 not be possible to get a full-resting night. Heck, you’d have exactly the same 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 remain 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 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 is a fantastic idea buying a range of suitable bedding depending on the season: an excess layer of sheets or blankets will make you 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 bought 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, like coils poking through or saggy borders; or it may not, kind 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 relaxed 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 on 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 the nicest pillow will not do it forever.

Ideally, you should replace a 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. At the end it will cause odor and at the worst-case scenery, will create the ideal 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 That the Sun Doesn’t Wake You Up

On Chemo Do Steroids Cause Insomnia

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

6. Follow A Regular

On Chemo Do Steroids Cause Insomnia

Parents understand very 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 rigorous procedure; it is enough to set a simple ritual at bedtime. For instance, have 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 help you fall asleep quicker and can be the perfect 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 insomnia, often go to bed too early, hoping to sleep longer. However, it is likely that going to bed when you aren’t tired will have the opposite effect and wind up making it difficult for you to rest. Go to bed at exactly the same time, respecting the routine.

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 is ideal to hide 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, rather than 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 could help you fall asleep fast . This plant is known for its sedative, relaxing and stress relieving properties. It contains apigenin, an antioxidant that binds to specific 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 that can help you take advantage of its many advantages .

If you would like to use chamomile to combat sleeplessness, consult a physician to find the right 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 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 drink with dinner? If you suffer from insomnia, your sleeping problem could just 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. Additionally, there are tasty foods that, should you consume regularly, will certainly 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 levels 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 on your diet, such as salmon 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 to your sleep either:

  • Overthinking a difficulty
  • Overreacting to a problem
  • Grow emotionally unstable over a problem

When someone 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.

On Chemo Do Steroids Cause 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 right away.

Instead, it is far better to exercise in the morning, prior to going 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 Ideal 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 positions nobody talks about, represented by cute pets. Heck! We can learn from them so much!

If you suffer from, by way of instance, 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 with a healthcare professional to be sure these sleeping positions are right for you. If the pain persists, your doctor may recommend having analgesics, especially if you suffer from chronic fatigue syndrome (CFS).

14. Clean 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’re exposed to unpleasant things like:

  • Animal dander
  • Pollen
  • Compounds
  • 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 never be consumed before going to sleep. These are most likely to stimulate 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 after you have 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, visit your general practitioner. Based on your diagnosis, your physician may prescribe hypnotic drugs. In certain circumstances, he may also suggest consulting a psychologist.

On Chemo Do Steroids Cause Insomnia

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