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Phosphatidylserine Causing Insomnia

Introduction

S

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

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

1. Transform Your Room Into A Haven Of Peace

Phosphatidylserine Causing Insomnia
Your bedroom should be the quietest space in the home

Your bedroom should be the quietest area in the home . If you live in a city or other noisy environment, and loud noises 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 noise wakes you up in the night, it is not the noise itself that wakes you up, but the sudden shift in noise 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 constant 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 frame started creaking. It would be impossible to receive a full-resting night. Heck, you would have exactly the identical problem even if 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 good 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 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 require a slightly warmer environment. It’s a fantastic idea buying a range of suitable bedding depending on the season: an extra 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 bought 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. Following this period, it may show wear, like coils poking through or saggy borders; or it might 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 begin to have trouble falling asleep, and the time you spend asleep could be less relaxed than it used to be.

If you feel they become less comfortable, or if you find that you are waking up with an achy back, it may be time to go shopping.

4. Change The Pillow

Some folks 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 don’t give them the importance they deserve.

A fantastic pillow has a critical purpose: to support your head and neck, this will enable you to wake up without neck pain or stiffness. But even the nicest pillow will not do it forever.

Ideally, you should replace a brand new pillow every a couple of 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 cause odor and at the worst-case scenery, will produce the perfect environment for dust mites which 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 Does Not Wake You Up

Phosphatidylserine Causing Insomnia

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

6. Follow A Routine

Phosphatidylserine Causing Insomnia

Parents understand quite well how important it is to include napping as part of the routine for kids. In your case, it’s not required to adopt a strict procedure; it is sufficient to set a simple ritual at bedtime. For instance, take 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 regular at bedtime can allow you to fall asleep faster and can be the ideal solution for anyone with insomnia.

7. Do Not 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 wind up making it difficult for you to rest. Go to bed at the same time, respecting the routine.

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’s best to hide the alarm clock in a drawer or similar distance . Many insomniacs tend to check at their alarm clocks when they have difficulty 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 quickly. This plant is well 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.

Try infusions, capsules and essential oils made with chamomile which can allow you to take advantage of its many advantages .

If you want to use chamomile to fight insomnia, consult a health professional 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 faster.

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 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. Additionally, there are delicious foods that, if you eat regularly, will certainly help you sleep better.

11. Decrease The Pressure Level

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

Fortunately, there are many ways to fight this vicious cycle. One effective way is making sure to include foods full of 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 for your sleep either:

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

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

Phosphatidylserine Causing 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 definitely won’t have the ability to fall asleep right away.

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

If you prefer to get 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, by way of example, 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 certain these sleeping places are right for you. If the pain continues, your doctor may recommend having analgesics, particularly if you suffer from chronic fatigue syndrome (CFS).

14. Wash 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 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 stimulate or trigger 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 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 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; hence, 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, see your general practitioner. Based upon your diagnosis, your doctor may prescribe antipsychotic medication. In certain circumstances, he may also indicate consulting with a psychologist.

Phosphatidylserine Causing Insomnia

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