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Uncommon Causes Of Insomnia

Introduction

S

ince the beginning of the coronavirus pandemic, it is understandable that many individuals have had trouble to sleep. COVID-19 by far, is an important source of stress and anxiety for large sectors of the populace.

If you are experiencing trouble to sleep, don’t wait any longer and try one -or more- of those 17 techniques to promote a night of calm and restful sleep over and over again.

And yes, how you sleep will certainly affect your job. Sleeping well not only will let you do your tasks well, but fast too. You will do better and at lesssssss time

1. Transform Your Room Into A Haven Of Peace

Uncommon Causes Of Insomnia
Your bedroom should be the quietest area 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 sounds 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 sound wakes you up in the night, it isn’t the sound itself that wakes you up, but the sudden shift in sound that jar you. White noise creates a masking effect, blocking those sudden changes that exude light sleepers.

“This is the reason why the majority of bedpartners prefer the 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 does not do if your frame is noisy. Just imagine how annoying it would be if every time your partner changes the position your framework started creaking. It would be impossible to receive a full-resting night. Heck, you’d 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 stay 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. In general, the ideal temperature in your bedroom should stay between 16℃ and 18℃ (60-65℉). An air conditioner or a heater can enable 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 purchasing 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. Buy A Good Mattress

Do not you remember when you purchased the mattress you’re using now? Then perhaps it’s time to buy 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 borders; or it may 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 begin to have trouble falling asleep, and the time you spend asleep could be less restful than it used to be.

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 people spend hundreds of dollars in their mattresses, but when it comes to buying 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 let you wake up without neck stiffness or pain. 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: every time you use your pillow, it absorbs body oil, dead skin cells, and hair. In the end it will lead to smell and in the worst-case scenery, will create 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

Uncommon Causes Of Insomnia

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

6. Follow A Regular

Uncommon Causes Of 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 necessary to adopt a strict procedure; it’s sufficient to set a simple ritual at bedtime. For example, take a shower at around the same time every day, wear your pajamas, brush your teeth, load the dishwasher, close the doors and curtains, and go to bed.

A regular at bedtime will allow you to fall asleep quicker and may be the perfect 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 sleeplessness, often go to bed too early, hoping to sleep more. However, it’s very likely that going to bed when you aren’t tired will have the opposite effect and wind up making it difficult for you to break . Go to bed at exactly the exact same time, respecting the regular.

8. Hide The Alarm Clock

An alarm is a practical tool that could stop you from being late for work. But 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 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 comprises apigenin, an antioxidant that binds to specific receptors in your brain that may promote sleepiness and reduce insomnia, or the chronic inability to sleep.

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

If you want to use chamomile to combat sleeplessness, consult a health professional to find the right dose for you.

Lavender essential oil is just another effective weapon against sleeping problems, particularly insomnia. By lowering your blood pressure, heart rate, and body temperature, it can help you fall asleep faster.

Consult with a health care professional to determine if 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 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 those products isn’t the only thing you can do. Additionally, there are tasty foods that, if you consume regularly, will definitely help you sleep better.

11. Decrease The Pressure 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 rich in omega-3 on 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 to your sleep either:

  • Overthinking a difficulty
  • Overreacting to a problem
  • Grow emotionally unstable within a problem

When a person 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 practice.

Uncommon Causes Of Insomnia

12. Do Not Exercise Too Late

If you suffer from insomnia, you should avoid exercising late 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 definitely won’t have the ability to fall asleep right away.

Instead, it is 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 positions no one talks about, represented by adorable 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 sleeplessness, try sleeping on your side.

Consult with a healthcare professional to be sure these sleeping positions 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 weekly . Don’t forget to choose a laundry detergent with a nice scent. Try this simple trick if you have problems with sleeping constantly.

Why is it important to wash sheets frequently? Because if not, you are exposed to unpleasant 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 not be consumed before going to sleep. These are most likely to excite or cause 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, laptops 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 eliminate 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 on your diagnosis, your physician may prescribe hypnotic drugs. In certain circumstances, he may also suggest consulting a psychologist.

Uncommon Causes Of Insomnia

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