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The Blue Light From The Cell Phone Causes Insomnia

Introduction

S

ince the beginning of the coronavirus pandemic, it’s 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 are having trouble to sleep, do not wait any longer and attempt one -or more- of those 17 techniques to market a night of calm and restful sleep over and over again.

And how you sleep will certainly influence your job. Sleeping well not only will let you do your tasks well, but quickly also. You will do better and at lesssssss time

1. Transform Your Room Into A Haven Of Peace

The Blue Light From The Cell Phone Causes Insomnia
Your bedroom should be the quietest space in the house

Your bedroom should be the quietest space in the house. If you reside in a town or other noisy environment, and loud noises wake you up several times a night, consider 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 shift in noise that jar you. White noise makes a masking effect, blocking 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 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 doesn’t 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 would have 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 fast and get a good rest during all the night long, your room shouldn’t be too hot or too cold. In general, 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 require a slightly warmer environment. It’s a fantastic idea buying a range of suitable bedding depending on the season: an excess layer of sheets or blankets 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

Don’t you remember when you bought the mattress you are using now? Then maybe 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, like 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 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 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 critical purpose: to hold up your neck and head , this will let you wake up without neck pain or stiffness. But the nicest pillow won’t do it forever.

Ideally, you should replace a 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. In the end it will lead to odor and in the worst-case scenery, will create the ideal environment for dust mites that cause common allergens.

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

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

The Blue Light From The Cell Phone Causes Insomnia

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

6. Follow A Regular

The Blue Light From The Cell Phone Causes Insomnia

Parents know quite well how important it is to include napping as part of their routine for kids. In your case, it’s not necessary to adopt a rigorous procedure; it is sufficient to establish a simple ritual at bedtime. By way of example, have 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 routine at bedtime can allow you to fall asleep faster and may 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, often go to bed too early, hoping to sleep longer. However, it’s very 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 exact 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. However, if you suffer from insomnia, it’s best to conceal the alarm clock in a drawer or similar space. Many insomniacs tend to check at their alarm clocks when they have a hard time falling asleep, which causes tension and increases insomnia, rather than helping them sleep.

This advice can 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 certain 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 which can help you take advantage of its many advantages .

If you would like to use chamomile to fight sleeplessness, consult 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 health care professional to determine if lavender essential oil will be ideal 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 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. Bear in mind that other foods, like chocolate, also contain caffeine.

But avoiding consuming these products isn’t the only thing you can do. Additionally, there are tasty foods that, if you eat regularly, will certainly help you sleep better.

11. Reduce the Stress Level

Anxiety is directly related to sleep. When you are stressed, you sleep poorly; and lack of sleep increases the degree of stress even more.

Fortunately, there are lots of methods to fight this vicious cycle. One effective way is making sure to include foods full of omega-3 in your diet, like 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 difficulty
  • Overreacting to a problem
  • Become emotionally unstable over a problem

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

The Blue Light From The Cell Phone Causes Insomnia

12. Do Not Exercise Too Late

If you suffer from insomnia, you should avoid exercising at night. And why is this? Simply put, 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 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’ll find 12 great sleep positions nobody 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, 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 make sure these sleeping places are right for you. If the pain continues, your doctor 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
  • 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 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 electronic devices has led to more and more people looking at their telephones 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 have 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. Based upon your diagnosis, your physician may prescribe hypnotic drugs. In certain circumstances, he may also indicate consulting with a psychologist.

The Blue Light From The Cell Phone Causes Insomnia

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