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Que Es La Insomnio Causas Sintomas Y Tratamiento

Introduction

S

ince the start of the coronavirus pandemic, it is understandable that many individuals 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’re experiencing trouble to sleep, don’t wait any longer and attempt one -or more- of those 17 techniques to promote a night of peaceful and restful sleep over and over again.

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

1. Transform Your Room Into A Haven Of Peace

Que Es La Insomnio Causas Sintomas Y Tratamiento
Your bedroom should be the quietest space in the house

Your bedroom should be the quietest space in the house. If you live in a town 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 sound wakes you up in the night, it is not the sound itself that wakes you up, but the sudden shift in noise that jar you. White noise makes a masking effect, blocking those sudden changes that exude light sleepers.

“This is 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 does not do if your frame is noisy. Just imagine how annoying it would be if every time your partner changes the position your frame started creaking. It would not be possible to receive a full-resting night. Heck, you’d have exactly the same 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 ideal temperature in your bedroom should stay between 16℃ and 18℃ (60-65℉)

So as to fall asleep quickly and get a good rest during all the night long, your room should not 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 based on the season: an extra layer of blankets or sheets will make you comfortable when it is cold, as well a hot water bottle or a fantastic pair of bed socks for cold feet.

3. Purchase A Good Mattress

Do not you remember when you purchased the mattress you are 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, such as coils poking through or saggy borders; or it may 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 start to have trouble falling asleep, and the time you spend asleep could be less relaxed than it was.

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 do not give them the importance they deserve.

A fantastic pillow has a critical purpose: to hold up your head and neck, 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 brand 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. At the end it will lead to odor and at the worst-case scenery, will create the ideal environment for dust mites which cause common allergens.

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

5. Make Sure That the Sun Doesn’t Wake You Up

Que Es La Insomnio Causas Sintomas Y Tratamiento

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

6. Follow A Regular

Que Es La Insomnio Causas Sintomas Y Tratamiento

Parents understand quite well how important it is to include napping as part of the routine for children. In your case, it’s not required to adopt a strict procedure; it’s sufficient to establish a simple ritual at bedtime. For example, have a shower at around the same time every day, put on 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 anyone who have insomnia.

7. Do Not Go To Bed Too Early

While it might sound counterintuitive, some people with sleeping problems, such as sleeplessness, 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 break . Go to bed at exactly the exact 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 best to conceal 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 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 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 certain receptors in your brain that may promote sleepiness and decrease sleeplessness, or the chronic inability to sleep.

Attempt infusions, capsules and essential oils made with chamomile that can help you take advantage of its many advantages .

If you want to use chamomile to fight insomnia, consult with a physician to find the ideal 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 health care 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 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, should you eat regularly, will definitely help you sleep better.

11. Decrease The Stress Level

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

Fortunately, there are lots of ways to fight 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 may 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
  • Become emotionally unstable over a problem

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

Que Es La Insomnio Causas Sintomas Y Tratamiento

12. Do Not 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 lot, you surely won’t have the ability to fall asleep right away.

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

If you would rather get in some 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 preventing 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 instance, 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 certain these sleeping positions are right for you. If the pain persists, your physician may recommend having analgesics, particularly if you suffer from chronic fatigue syndrome (CFS).

14. Clean 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 pleasant 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
  • 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. 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 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, notebooks and other devices emit artificial short-wavelength blue light, which can disrupt your body’s inner 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’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 are 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 a psychologist.

Que Es La Insomnio Causas Sintomas Y Tratamiento

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