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Over The Counter Meds That 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 tension and anxiety for large sectors of the populace.

If you are having trouble to sleep, don’t wait any longer and attempt 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 certainly influence your job. Sleeping well not only will let you perform your tasks well, but fast too. You will do better and at lesssssss time

1. Transform Your Room Into A Haven Of Peace

Over The Counter Meds That Cause Insomnia
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 each night, consider wearing earplugs.

Programs and devices that play white noise may 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 exude light sleepers.

“This is the reason why the majority of bedpartners prefer the white noise of a CPAP machine rather than 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 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 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 remain 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. Generally speaking, the perfect 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 require a slightly warmer environment. It is a good idea purchasing a range of suitable bedding depending on the season: an excess layer of blankets or sheets 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. Buy A Good Mattress

Don’t you remember when you purchased the mattress you are 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. After this period, it may show wear, like coils poking through or saggy borders; 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 relaxed than it used to be.

If you feel they become less comfortable, or if you realize that you’re waking up with an achy back, it may 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 critical purpose: to hold up your neck and head , 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 a couple of 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 cause smell and at the worst-case scenery, will produce the ideal environment for dust mites which cause common allergens.

Act today 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

Over The Counter Meds That Cause Insomnia

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

6. Follow A Routine

Over The Counter Meds That Cause Insomnia

Parents know very well how important it is to include napping as part of their routine for children. 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 daily, wear your pajamas, brush your teeth, load the dishwasher, shut the doors and curtains, and go to bed.

A regular at bedtime can allow you to fall asleep quicker and may be the perfect solution for anyone with insomnia.

7. Do Not Go To Bed Too Early

While it might sound counterintuitive, some people with sleeping problems, such as insomnia, regularly go to bed too early, hoping to sleep more. However, it’s likely that going to bed when you are not tired will have the opposite effect and end up making it difficult 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. But if you suffer from insomnia, it’s best to hide 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 stress and increases insomnia, rather than helping them sleep.

This advice can also apply to other devices, such as a wristwatch or smartphone, which 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 insomnia, or the chronic inability to sleep.

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

If you want to use chamomile to combat sleeplessness, consult a health professional to find the right 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.

Check with a healthcare professional to determine if lavender essential oil will be ideal 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 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. Bear 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 tasty foods that, if you eat regularly, will definitely help you sleep better.

11. Reduce 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 in your diet, such as poultry 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
  • Become emotionally unstable over a problem

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

Over The Counter Meds That Cause Insomnia

12. Don’t Exercise Too Late

If you suffer from insomnia, you should avoid exercising 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 definitely won’t be able to fall asleep straight away.

Instead, it’s far better to exercise in the morning, prior to going to work.

If you prefer to 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 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, for instance, neck pain, sciatica or kyphosis, maybe you should try sleeping on your back.

If digestive problems are the root cause of sleeplessness, try sleeping on your side.

Consult a healthcare professional to be sure these sleeping places are correct for you. If the pain persists, your physician may recommend having analgesics, especially 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 choose 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’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 not be consumed before going to sleep. These are 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 electronic devices 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 remove them from your room.

17. Consult A Doctor

If your sleep problems persist, or if you’re concerned about your wellbeing, see your general practitioner. Based upon your diagnosis, your physician may prescribe hypnotic drugs. In certain circumstances, he may also suggest consulting with a psychologist.

Over The Counter Meds That Cause Insomnia

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