Select Page

What Could Be The Cause Of 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 stress and anxiety for large sectors of the population.

If you’re experiencing 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 yes, 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 better and at lesssssss time

1. Transform Your Room Into A Haven Of Peace

What Could Be The Cause Of Insomnia
Your bedroom should be the quietest area in the home

Your bedroom should be the quietest area in the home . If you live in a town or other noisy environment, and loud sounds wake you up several times each night, try 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 sound itself that wakes you up, but the abrupt change in noise that jar you. White noise creates a masking effect, blocking out those sudden changes that exude light sleepers.

“This is the reason why the majority of 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 in your 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 not be possible to receive a full-resting night. Heck, you would have exactly the identical 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 remain 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. Generally speaking, the ideal temperature in your bedroom should remain 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 is a fantastic idea purchasing 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. Buy A Good Mattress

Don’t you remember when you bought the mattress you are 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, such as coils poking through or saggy borders; or it might not, kind of like a pair of sneakers 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 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 may 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 fantastic pillow has a critical purpose: to hold up your neck and head , 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 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. At the end it will lead to odor and in the worst-case scenery, will produce the ideal environment for dust mites that cause common allergens.

Act now 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

What Could Be The Cause Of Insomnia

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

6. Follow A Regular

What Could Be The Cause Of Insomnia

Parents understand very well how important it is to include napping as part of the routine for kids. In your case, it’s not necessary to adopt a strict procedure; it’s sufficient to set a simple ritual at bedtime. For instance, 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 regular at bedtime will allow you to 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 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 break . Go to bed at the exact 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. However, if you suffer from insomnia, it is ideal to conceal 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 stress 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 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 reduce insomnia, or the chronic inability to sleep.

Try infusions, capsules and essential oils made with chamomile which will allow you to take advantage of its many advantages .

If you want to use chamomile to fight insomnia, consult with a physician to find the right dose for you.

Lavender essential oil is 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 a carbonated beverage 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. Keep 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, should you eat regularly, will certainly help you sleep better.

11. Decrease The Pressure 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 combat 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 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
  • Become emotionally unstable within a problem

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

What Could Be The Cause Of 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 definitely won’t be able 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 simple stretching. Both can help you unwind and relax for a restful night.

13. Find The Right Position

If aches and pains are keeping you from falling asleep, try changing your position. Short of ideas? Here you will find 12 great sleep positions no one talks about, represented by cute pets. Heck! We can learn from them !

If you suffer from, by way of instance, 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 sure these sleeping places are right for you. If the pain continues, 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 frequently? Because if not, you are exposed to unpleasant 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. 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 internal 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 even after you have 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, visit your general practitioner. Depending on your diagnosis, your doctor may prescribe hypnotic drugs. In certain circumstances, he might also suggest consulting a psychologist.

What Could Be The Cause Of Insomnia

error: Content is protected !!