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Super Moon Cause Insomnia

Introduction

S

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

If you are having trouble to sleep, do not wait any longer and try one -or more- of those 17 techniques to promote a night of peaceful and restful sleep over and over again.

And 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 at lesssssss time

1. Transform Your Room Into A Haven Of Peace

Super Moon Cause 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, consider 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 isn’t the sound itself that wakes you up, but the sudden change in noise that jar you. White noise creates a masking effect, blocking those sudden changes that frustrate light sleepers.

“This is why nearly all bedpartners prefer the white noise of a CPAP machine as opposed to 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 at 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 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 ideal temperature in your bedroom should remain between 16℃ and 18℃ (60-65℉)

In order 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 ideal temperature in your bedroom should stay between 16℃ and 18℃ (60-65℉). An air conditioner or a heater can help you to maintain the ideal temperature of your room.

Your children and elderly people may require a slightly warmer environment. It’s a good idea buying a range of suitable bedding based on the season: an extra layer of blankets or sheets 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 perhaps it’s time to get 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, like coils poking through or saggy edges; or it might not, sort of like a pair of shoes that you wear only on the treadmill.

Whatever the 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 restful 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 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 very important purpose: to support your head and neck, this will enable you to wake up without neck pain or stiffness. But 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. At the end it will lead to odor and at the worst-case scenery, will create the perfect 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 The Sun Doesn’t Wake You Up

Super Moon Cause Insomnia

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

6. Follow A Regular

Super Moon Cause Insomnia

Parents know quite well how important it is to include napping as part of the routine for children. In your case, it is not required to adopt a rigorous procedure; it is sufficient to establish a simple ritual at bedtime. For 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 can help you fall asleep faster and may be the ideal solution for those who have insomnia.

7. Do Not Go To Bed Too Early

While it may sound counterintuitive, some people with sleeping problems, such as insomnia, regularly go to bed too early, hoping to sleep more. However, it’s likely that going to bed when you aren’t tired will have the opposite effect and end up making it difficult for you to break . Go to bed at exactly the same time, respecting the routine.

8. Hide The Alarm Clock

An alarm is a practical tool that can prevent you from being late for work. But 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 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, which 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 quickly. This plant is well 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 decrease insomnia, or the chronic inability to sleep.

Try infusionscapsules and essential oils made with chamomile that will help you take advantage of its many benefits.

If you want to use chamomile to combat insomnia, consult a health professional to find the ideal 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 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 simply be due to 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 those products isn’t the only thing you can do. There are also delicious foods that, should you consume regularly, will certainly help you sleep better.

11. Decrease The Stress Level

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

Fortunately, there are many methods 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 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
  • Become 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.

Super Moon Cause Insomnia

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 good deal, you surely won’t be able to fall asleep right away.

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

If you prefer to get 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 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, 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 be certain these sleeping positions are correct 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 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 pick 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 is still a controversial topic. In any case, certain foods, such as chocolate, fatty or acidic foods, and alcohol, should never be consumed before going to sleep. These are most 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 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 remove them from your room.

17. Consult A Doctor

If your sleep problems persist, or if you are concerned about your health, visit your general practitioner. Depending upon your diagnosis, your physician may prescribe hypnotic drugs. In certain circumstances, he may also suggest consulting a psychologist.

Super Moon Cause Insomnia

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