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Possible Causes Insomnia

Introduction

S

ince the start of the coronavirus pandemic, it’s understandable that many people have had difficulty 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, do not 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 how you sleep will certainly influence your job. Sleeping well not just will let you do your tasks well, but quickly too. You will do more, better and in lesssssss time

1. Transform Your Room Into A Haven Of Peace

Possible Causes Insomnia
Your bedroom should be the quietest space in the home

Your bedroom should be the quietest area in the house. If you live in a city or other noisy environment, and loud sounds wake you up several times each night, consider 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 noise 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 why nearly all bedpartners prefer the constant white noise of a CPAP machine rather than 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 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’d have exactly the same problem even if 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 perfect temperature in your bedroom should remain between 16℃ and 18℃ (60-65℉)

So as 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 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 perfect temperature of your room.

Your children and older people may need a slightly warmer environment. It is a fantastic idea buying a range of suitable bedding depending on the season: an extra layer of sheets or blankets will make you more 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 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 edges; 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 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 find 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 good pillow has a critical purpose: to hold up your head and neck, this will let you wake up without neck pain or stiffness. But even 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 cause odor and in the worst-case scenery, will create 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

Possible Causes Insomnia

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

6. Follow A Regular

Possible Causes Insomnia

Parents know quite well how important it is to include napping as part of their routine for kids. In your case, it is not required to adopt a strict procedure; it’s sufficient to set a simple ritual at bedtime. For instance, take a shower at around the same time every day, 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 faster and may be the perfect 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 sleeplessness, often go to bed too early, hoping to sleep longer. However, it is very 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 useful tool that can 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 space. 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, 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 comprises apigenin, an antioxidant that binds to specific 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 sleeplessness, consult a health professional to find the right 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.

Consult with a health care professional to determine whether lavender essential oil will be right 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 before going to sleep. Keep 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. Reduce the Pressure Level

Anxiety is directly related to sleep. When you’re stressed, you sleep poorly; and lack of sleep increases the levels 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 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 problem
  • Overreacting to a problem
  • Grow emotionally unstable over a problem

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

Possible 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 be able to fall asleep right away.

Instead, it is much better to exercise in the morning, before you go to work.

If you would rather 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 preventing you from falling asleep, try changing your position. Short of ideas? Here you will find 12 great sleep spots nobody talks about, represented by cute pets. Heck! We can learn from them !

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 a healthcare professional to make sure these sleeping positions are right 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 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 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 frequently? Because if not, you are 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 is still 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 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 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 screens at least an hour before going to bed. Some devices continue to emit blue light even 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’re concerned about your wellbeing, visit your general practitioner. Depending upon your diagnosis, your physician may prescribe hypnotic drugs. In certain circumstances, he might also suggest consulting a psychologist.

Possible Causes Insomnia

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