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What Are Some Common Causes Of Insomnia

Introduction

S

ince the start of the coronavirus pandemic, it is understandable that many individuals have had difficulty to sleep. COVID-19 by far, is a major 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 these 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 perform your tasks well, but quickly too. You will do more, better and in lesssssss time

1. Transform Your Room Into A Haven Of Peace

What Are Some Common 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 noises wake you up several times each night, consider wearing earplugs.

Programs 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 out 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 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 does not 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 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 stay between 16℃ and 18℃ (60-65℉)

So as to fall asleep quickly and get a great rest during all the night long, your room shouldn’t 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 help you to maintain the ideal temperature of your room.

Your children and older people may need a slightly warmer environment. It’s a fantastic idea buying a range of suitable bedding depending 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 good 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 buy a new one.

Even with 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, sort of like a pair of shoes that you wear only on the treadmill.

In any case, you run the risk of hindering your rest. You may start to have trouble falling asleep, and the time you spend asleep could be less relaxed than it used to be.

If you feel that they become less comfortable, or if you find that you’re waking up with an achy back, it may be time to go shopping.

4. Change The Pillow

Some folks spend hundreds of dollars in their mattresses, but when it comes to purchasing 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 head and neck, this will let you wake up without neck pain or stiffness. But the nicest pillow will not do it forever.

Ideally, you should replace a brand 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 at the worst-case scenery, will produce the perfect environment for dust mites that cause common allergens.

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

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

What Are Some Common Causes Of Insomnia

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

6. Follow A Routine

What Are Some Common 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 required to adopt a strict procedure; it is 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 routine at bedtime will allow you to fall asleep faster and can be the ideal solution for those who have insomnia.

7. Don’t Go To Bed Too Early

While it might 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 are not tired will have the opposite effect and wind up making it hard for you to rest. Go to bed at the same time, respecting the routine.

8. Hide The Alarm Clock

An alarm is a useful tool that can prevent you from being late for work. But if you suffer from insomnia, it’s best to hide the alarm clock in a drawer or similar space. Many insomniacs tend to check 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 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 comprises 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 infusions, capsules and essential oils made with chamomile that will help you take advantage of its many benefits.

If you would like to use chamomile to combat sleeplessness, consult a physician 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 faster.

Consult 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 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. There are also tasty foods that, if you eat regularly, will definitely help you sleep better.

11. Reduce the Stress Level

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

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

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

What Are Some Common Causes Of 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 good deal, you definitely won’t have the ability to fall asleep right away.

Instead, it’s much better to exercise in the morning, prior to going to work.

If you would rather have 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 will find 12 great sleep spots nobody 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 a healthcare professional to be certain these sleeping places are right for you. If the pain persists, your physician may recommend having analgesics, especially if you suffer from chronic fatigue syndrome (CFS).

14. Wash 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 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’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 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 stimulate 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 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, 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 after you’ve turned them off; hence, cover them or eliminate them from your room.

17. Consult A Doctor

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

What Are Some Common Causes Of Insomnia

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