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Serotonin Causes Insomnia

Introduction

S

ince the beginning of the coronavirus pandemic, it’s 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 population.

If you’re having trouble to sleep, don’t wait any longer and try one -or more- of these 17 techniques to market a night of peaceful and restful sleep over and over again.

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

1. Transform Your Room Into A Haven Of Peace

Serotonin Causes Insomnia
Your bedroom should be the quietest space in the house

Your bedroom should be the quietest area in the home . If you live in a city or other noisy surroundings, and loud sounds wake you up several times each night, try wearing earplugs.

Apps 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 noise itself that wakes you up, but the sudden change in noise that jar you. White noise makes a masking effect, blocking out those sudden changes that frustrate 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 doesn’t 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 not be possible to receive a full-resting night. Heck, you would have exactly 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 perfect temperature in your bedroom should remain between 16℃ and 18℃ (60-65℉)

So as to fall asleep quickly and get a great 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 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 purchased the mattress you’re using now? Then perhaps 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, such as coils poking through or saggy borders; or it might not, kind 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 begin 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 in 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 good pillow has a very important purpose: to support your neck and head , this will let you wake up without neck stiffness or pain. But even the nicest pillow won’t do it forever.

Ideally, you should replace a brand new pillow every one or two years. The reason is simple: each 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 produce 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

Serotonin Causes Insomnia

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

6. Follow A Routine

Serotonin Causes Insomnia

Parents know quite well how important it is to include napping as part of the routine for children. In your case, it’s not necessary to adopt a rigorous procedure; it is enough to set a simple ritual at bedtime. By way of instance, take a shower at around the same time daily, put on your pajamas, brush your teeth, load the dishwasher, shut the doors and curtains, and go to bed.

A regular at bedtime will allow you to fall asleep faster and can be the ideal solution for those with insomnia.

7. Don’t 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 is very 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 the same time, respecting the routine.

8. Hide The Alarm Clock

An alarm is a practical tool that could prevent you from being late for work. But if you suffer from insomnia, it is ideal to conceal 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 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 might 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 infusionscapsules and essential oils made with chamomile which can allow you to take advantage of its many advantages .

If you want to use chamomile to combat sleeplessness, consult with 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.

Consult with a health care professional to determine if lavender essential oil will be right for you.

10. Be Cautious 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 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. Additionally, there are tasty foods that, should you consume regularly, will definitely help you sleep better.

11. Decrease The Stress 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 many methods to combat this vicious cycle. One effective way is making sure to include foods rich in omega-3 in your diet, such as salmon 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 problem
  • Overreacting to a problem
  • Grow emotionally unstable within 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.

Serotonin Causes Insomnia

12. Do Not 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 good deal, you definitely won’t have the ability to fall asleep right away.

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

If you prefer to have 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 will find 12 great sleep positions no one talks about, represented by adorable pets. Heck! We can learn from them !

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 insomnia, try sleeping on your side.

Consult with a healthcare professional to make certain these sleeping positions are right 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 weekly . Don’t forget to pick 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 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 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 most 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 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; hence, cover them or eliminate them from your room.

17. Consult A Doctor

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

Serotonin Causes Insomnia

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