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Propranolol Cause 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 a major source of stress and anxiety for large sectors of the populace.

If you’re having trouble to sleep, don’t wait any longer and try 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 definitely affect your job. Sleeping well not just will let you perform your tasks well, but fast too. You will do more, better and in lesssssss time

1. Transform Your Room Into A Haven Of Peace

Propranolol Cause Insomnia
Your bedroom should be the quietest area in the house

Your bedroom should be the quietest space in the home . If you live in a town or other noisy surroundings, and loud sounds wake you up several times each 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 isn’t the noise itself that wakes you up, but the abrupt shift in sound that jar you. White noise makes a masking effect, blocking out those sudden changes that frustrate light sleepers.

“This is the reason why the majority of 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 get a full-resting night. Heck, you’d have 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 ideal temperature in your bedroom should remain between 16℃ and 18℃ (60-65℉)

In order to fall asleep quickly and get a good rest during all the night long, your room should not 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 perfect temperature of your room.

Your children and elderly people may require a slightly warmer environment. It’s a fantastic idea purchasing a range of suitable bedding based 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. Buy A Good Mattress

Do not you remember when you bought the mattress you are using now? Then maybe it’s time to buy a new one.

Despite the best care, your mattress will eventually wear out, usually after 8-10 years. After this period, it may show wear, such as coils poking through or saggy borders; or it may 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 remainder . 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 are waking up with an achy back, it might be time to go shopping.

4. Change The Pillow

Some people spend hundreds of dollars on their mattresses, but when it comes to buying a pillow, they go for the cheapest one. For some reason, they do not give them the importance they deserve.

A fantastic pillow has a very important purpose: to hold up your neck and head , this will enable you to wake up without neck pain or stiffness. But even the nicest pillow won’t 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. At the end it will lead to odor and in the worst-case scenery, will create the ideal environment for dust mites which cause common allergens.

Act now and get a new pillow so that you can sleep better at nights instantly.

5. Make Sure The Sun Does Not Wake You Up

Propranolol Cause Insomnia

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

6. Follow A Routine

Propranolol Cause Insomnia

Parents know very well how important it is to include napping as part of the routine for children. In your case, it is not necessary to adopt a strict procedure; it is sufficient to set a simple ritual at bedtime. For instance, have 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 routine at bedtime will allow you to fall asleep quicker and can be the ideal solution for those who have insomnia.

7. Don’t 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’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 break . Go to bed at the same time, respecting the regular.

8. Hide The Alarm Clock

An alarm is a useful tool that can prevent you from being late for work. However, if you suffer from insomnia, it is best to conceal the alarm clock in a drawer or similar distance . Many insomniacs tend to look at their alarm clocks when they have a hard time falling asleep, which causes stress 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 might help you fall asleep fast . This plant is well 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.

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 fight sleeplessness, consult a health professional to find the right dose for you.

Lavender essential oil is another effective weapon against sleeping problems, particularly 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 if lavender essential oil will be right for you.

10. Be Careful With Caffeine

Are you in the habit of consuming a carbonated beverage 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. Bear in mind that other foods, like chocolate, also contain caffeine.

But avoiding consuming these products isn’t 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 related to 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 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 for 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 pressure, the chosen coping mechanism becomes a natural response where they can easily fall into it with regular exercise.

Propranolol Cause 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 lot, you surely won’t have the ability to fall asleep straight away.

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

If you would rather get in certain 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 will find 12 great sleep positions no one talks about, represented by adorable 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 sleeplessness, try sleeping on your side.

Consult with a healthcare professional to be sure these sleeping positions are correct for you. If the pain continues, your physician 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 every week. Don’t forget to choose a laundry detergent with a nice scent. Try this simple trick if you have trouble with sleeping constantly.

Why is it important to wash sheets frequently? 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 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 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, 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 screens 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 eliminate them from your room.

17. Consult A Doctor

If your sleep problems persist, or if you are concerned about your health, see your general practitioner. Based on your diagnosis, your doctor may prescribe hypnotic drugs. In certain circumstances, he may also indicate consulting with a psychologist.

Propranolol Cause Insomnia

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