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Why Can Stress Cause 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 are experiencing trouble to sleep, don’t wait any longer and try one -or more- of these 17 techniques to promote a night of calm and restful sleep over and over again.

And how you sleep will definitely affect your job. Sleeping well not only will let you perform your tasks well, but quickly too. You will do more, better and at lesssssss time

1. Transform Your Room Into A Haven Of Peace

Why Can Stress Cause Insomnia
Your bedroom should be the quietest space in the house

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, consider wearing earplugs.

Apps and devices that play white noise can also help you sleep better. When a sound wakes you up in the night, it is not the sound itself that wakes you up, but the abrupt shift in noise that jar you. White noise makes 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 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 get 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 stay between 16℃ and 18℃ (60-65℉)

In order to fall asleep fast and get a great rest during all the night long, your room shouldn’t be too hot or too cold. Generally speaking, the perfect 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 older people may need a slightly warmer environment. It’s a fantastic idea purchasing a range of suitable bedding depending on the season: an excess layer of sheets or blankets will make you more 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

Don’t you remember when you purchased the mattress you’re using now? Then maybe 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 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 find that you’re waking up with an achy back, it might 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 don’t give them the importance they deserve.

A good pillow has a critical purpose: to hold up your head and neck, this will enable you to wake up without neck stiffness or pain. But even the nicest pillow won’t 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 cause smell and at the worst-case scenery, will create the ideal environment for dust mites that cause common allergens.

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

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

Why Can Stress Cause Insomnia

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

6. Follow A Routine

Why Can Stress Cause Insomnia

Parents understand very well how important it is to include napping as part of their routine for kids. In your case, it is not required to adopt a strict procedure; it’s enough to establish a simple ritual at bedtime. By way of instance, have 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 routine at bedtime can allow you to fall asleep quicker and may be the perfect solution for anyone with insomnia.

7. Do Not Go To Bed Too Early

While it might sound counterintuitive, some people with sleeping problems, such as sleeplessness, regularly go to bed too early, hoping to sleep more. 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 break . Go to bed at exactly the same time, respecting the routine.

8. Hide The Alarm Clock

An alarm is a practical tool that can stop you from being late for work. However, if you suffer from insomnia, it is best to hide the alarm clock in a drawer or similar distance . Many insomniacs tend to check at their alarm clocks when they have difficulty falling asleep, which causes stress and increases insomnia, rather than helping them sleep.

This advice may 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 fast . This plant is well known for its sedative, relaxing and stress relieving properties. It contains apigenin, an antioxidant that binds to specific receptors in your brain that may promote sleepiness and reduce sleeplessness, or the chronic inability to sleep.

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

If you would like to use chamomile to combat 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 quicker.

Consult with a healthcare professional to determine if lavender essential oil will be right for you.

10. Be Careful With Caffeine

Are you in the habit of consuming a carbonated drink 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 prior to going to sleep. Keep in mind that other foods, like chocolate, also contain caffeine.

But avoiding consuming those products is not the only thing you can do. There are also delicious foods that, should you eat regularly, will certainly help you sleep better.

11. Reduce 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 lots of methods to fight this vicious cycle. One effective way is making sure to include foods full of omega-3 on 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 to 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 response where they can easily fall into it with regular exercise.

Why Can Stress Cause 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 lot, you surely won’t have the ability to fall asleep right away.

Instead, it’s 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 easy stretching. Both can help you unwind and relax for a restful night.

13. Find The Ideal 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 positions nobody talks about, represented by adorable pets. Heck! We can learn from them so much!

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 positions are right for you. If the pain continues, your physician may recommend having analgesics, particularly 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 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 often? Because if not, You’re 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 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 likely to excite or trigger 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 electronics 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 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 remove 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 upon your diagnosis, your doctor may prescribe hypnotic drugs. In certain circumstances, he might also suggest consulting a psychologist.

Why Can Stress Cause Insomnia

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