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Vitamin D Repletion Causing Insomnia

Introduction

S

ince the start of the coronavirus pandemic, it is understandable that many people have had trouble to sleep. COVID-19 by far, is a major source of tension and anxiety for large sectors of the populace.

If you are having trouble to sleep, don’t wait any longer and attempt one -or more- of these 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 just will let you do your tasks well, but quickly too. You will do more, better and in lesssssss time

1. Transform Your Room Into A Haven Of Peace

Vitamin D Repletion Causing Insomnia
Your bedroom should be the quietest area in the home

Your bedroom should be the quietest space in the home . If you reside in a town or other noisy environment, 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 noise wakes you up in the night, it is not the noise itself that wakes you up, but the abrupt shift in noise that jar you. White noise creates a masking effect, blocking those sudden changes that exude light sleepers.

“This is why nearly all bedpartners prefer the constant white noise of a CPAP machine as opposed to 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 does not 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 be impossible to get a full-resting night. Heck, you’d have the same problem even when 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 enable you to maintain the perfect 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 excess layer of blankets or sheets will make you comfortable when it’s cold, as well a hot water bottle or a good 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 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, such as coils poking through or saggy edges; 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 that 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 on 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 critical purpose: to support your neck and head , this will enable you to wake up without neck stiffness or pain. But even the nicest pillow will not do it forever.

Ideally, you should replace a brand new pillow every a couple of 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 at 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 The Sun Doesn’t Wake You Up

Vitamin D Repletion Causing Insomnia

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

6. Follow A Routine

Vitamin D Repletion 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 embrace a strict procedure; it is sufficient to establish a simple ritual at bedtime. By way of instance, take a shower at around the same time every day, put on your pajamas, brush your teeth, load the dishwasher, shut the doors and curtains, and go to bed.

A regular at bedtime will help you fall asleep quicker and may be the ideal solution for those who have 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 is 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 rest. Go to bed at the exact same time, respecting the regular.

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 ideal to hide the alarm clock in a drawer or similar space. Many insomniacs tend to look at their alarm clocks when they have a hard time falling asleep, which causes stress 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 could help you fall asleep quickly. This plant is 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 sleeplessness, or the chronic inability to sleep.

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

If you want 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, especially 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 whether lavender essential oil will be ideal for you.

10. Be Cautious 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 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. Keep 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 delicious foods that, should you consume regularly, will definitely help you sleep better.

11. Reduce 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 combat this vicious cycle. One effective way is making sure to include foods full of omega-3 in your diet, like 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
  • Grow emotionally unstable over 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 practice.

Vitamin D Repletion Causing 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 lot, you definitely won’t be able to fall asleep straight away.

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

If you would rather get in certain 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 nobody talks about, represented by adorable pets. Heck! We can learn from them so much!

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 with a healthcare professional to make certain these sleeping places are correct for you. If the pain persists, your physician may recommend having analgesics, especially if you suffer from chronic fatigue syndrome (CFS).

14. Clean Your Sheets Regularly

According to a study completed 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 problems with sleeping constantly.

Why is it important to wash sheets frequently? 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 most likely to stimulate 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 electronic devices has led to more and more people looking at their smartphones 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 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 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’re concerned about your wellbeing, visit your general practitioner. Based on your diagnosis, your doctor may prescribe hypnotic drugs. In certain circumstances, he may also suggest consulting a psychologist.

Vitamin D Repletion Causing Insomnia

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