Select Page

Sudafed Causing Insomnia

Introduction

S

ince the start 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 experiencing trouble to sleep, do not wait any longer and attempt one -or more- of these 17 techniques to market a night of peaceful and restful sleep over and over again.

And yes, 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

Sudafed Causing Insomnia
Your bedroom should be the quietest space in the house

Your bedroom should be the quietest space in the home . If you live in a city or other noisy surroundings, and loud noises 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 sound wakes you up in the night, it isn’t the sound itself that wakes you up, but the abrupt change in noise that jar you. White noise makes a masking effect, blocking out those sudden changes that exude 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 doesn’t 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 not be possible to receive a full-resting night. Heck, you would have 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 perfect 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. Generally speaking, the perfect 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 need a slightly warmer environment. It is a fantastic idea buying a range of suitable bedding based on the season: an extra layer of sheets or blankets will make you more comfortable when it’s cold, as well a hot water bottle or a fantastic pair of bed socks for cold feet.

3. Purchase A Good Mattress

Don’t you remember when you purchased the mattress you’re using now? Then maybe it’s time to buy 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 may be less restful than it was.

If you feel they become less comfortable, or if you realize 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 buying 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 critical purpose: to support your head and neck, this will let you wake up without neck stiffness or pain. But 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 cause odor and at the worst-case scenery, will produce the perfect environment for dust mites that cause common allergens.

Act today 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

Sudafed Causing Insomnia

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

6. Follow A Regular

Sudafed Causing Insomnia

Parents understand 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 strict procedure; it is sufficient to set a simple ritual at bedtime. By way of example, have a shower at around the same time daily, wear your pajamas, brush your teeth, load the dishwasher, shut the doors and curtains, and go to bed.

A routine at bedtime will help you fall asleep faster and can be the perfect solution for anyone who have insomnia.

7. Do Not 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 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 exactly the exact same time, respecting the routine.

8. Hide The Alarm Clock

An alarm is a useful tool that could stop you from being late for work. However, if you suffer from insomnia, it is best to hide 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 may also apply to other devices, such as a wristwatch or smartphone, that are used 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 contains apigenin, an antioxidant that binds to specific receptors in your brain that may promote sleepiness and decrease sleeplessness, 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 with a physician to find the right dose for you.

Lavender essential oil is just 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 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 beverage 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 those products isn’t the only thing you can do. There are also tasty foods that, if you eat regularly, will certainly help you sleep better.

11. Reduce the Stress Level

Stress 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 ways to fight this vicious cycle. One effective way is making sure to include foods full of omega-3 in your diet, such as 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
  • Become emotionally unstable within 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.

Sudafed Causing Insomnia

12. Don’t 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 definitely won’t have the ability to fall asleep straight away.

Instead, it’s far better to exercise in the morning, prior to going 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 Right 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 positions nobody talks about, represented by cute pets. Heck! We can learn from them !

If you suffer from, for instance, 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 a healthcare professional to make sure these sleeping places are correct for you. If the pain continues, your doctor may recommend having analgesics, particularly 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 weekly . Don’t forget to choose a laundry detergent with a pleasant scent. Try this simple trick if you have problems with sleeping constantly.

Why is it important to wash sheets often? Because if not, you are 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 not be consumed before going to sleep. These are likely to excite or cause 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 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 are concerned about your wellbeing, visit your general practitioner. Depending on your diagnosis, your doctor may prescribe hypnotic drugs. In certain circumstances, he might also suggest consulting a psychologist.

Sudafed Causing Insomnia

error: Content is protected !!