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Why Does Smoking Cessation Cause 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 tension and anxiety for large sectors of the population.

If you are experiencing trouble to sleep, do not 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 yes, how you sleep will definitely affect your job. Sleeping well not only will let you perform your tasks well, but fast too. You will do better and at lesssssss time

1. Transform Your Room Into A Haven Of Peace

Why Does Smoking Cessation Cause Insomnia
Your bedroom should be the quietest space in the home

Your bedroom should be the quietest space in the house. If you reside in a town or other noisy environment, and loud sounds wake you up several times each night, try wearing earplugs.

Programs and devices that play white noise may also help you sleep better. When a noise wakes you up in the night, it isn’t the sound itself that wakes you up, but the sudden change in noise that jar you. White noise creates a masking effect, blocking out those sudden changes that frustrate 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 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 framework started creaking. It would be impossible to get a full-resting night. Heck, you’d have the same problem even if 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 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 should not be too hot or too cold. In general, the perfect 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 fantastic idea purchasing a range of suitable bedding based on the season: an excess layer of sheets or blankets 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 are 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 might not, sort of like a pair of sneakers that you wear only on the treadmill.

Whatever the case, you run the risk of hindering your remainder . You may start to have trouble falling asleep, and the time you spend asleep may be less restful than it used to be.

If you feel 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 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 critical purpose: to hold up your neck and head , this will let you wake up without neck stiffness or pain. But even the nicest pillow will not do it forever.

Ideally, you should replace a 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 cause odor 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 Does Not Wake You Up

Why Does Smoking Cessation Cause Insomnia

The sun rises very early in the summer. That’s great 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 little more in the morning.

6. Follow A Regular

Why Does Smoking Cessation Cause Insomnia

Parents know very well how important it is to include napping as part of the routine for kids. In your case, it’s not required to adopt a strict procedure; it’s enough to set a simple ritual at bedtime. For instance, have a shower at around the same time daily, put on 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 can be the perfect solution for those with insomnia.

7. Do Not Go To Bed Too Early

While it might sound counterintuitive, some people with sleeping problems, such as insomnia, often go to bed too early, hoping to sleep longer. However, it’s very likely that going to bed when you are not tired will have the opposite effect and wind up making it difficult for you to break . Go to bed at the exact same time, respecting the regular.

8. Hide The Alarm Clock

An alarm is a useful tool that could prevent you from being late for work. But if you suffer from insomnia, it’s ideal 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 tension 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 quickly. This plant is 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 sleeplessness, or the chronic inability to sleep.

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

If you want to use chamomile to combat insomnia, consult with a physician to find the ideal 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 right 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 just 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 these products is not the only thing you can do. Additionally, there are tasty foods that, if you consume regularly, will certainly help you sleep better.

11. Decrease The Stress Level

Stress is directly associated with sleep. When you are stressed, you sleep poorly; and lack of sleep increases the degree of stress even more.

Fortunately, there are many ways 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 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 over a problem

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

Why Does Smoking Cessation Cause Insomnia

12. Don’t Exercise Too Late

If you suffer from insomnia, you should avoid exercising late 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 is far better to exercise in the morning, before you go to work.

If you prefer to get in some pre-bedtime movement, try yoga or simple stretching. Both can help you unwind and relax for a restful night.

13. Find The Ideal Position

If aches and pains are keeping you from falling asleep, try changing your position. Short of ideas? Here you’ll 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, perhaps 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 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. 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 weekly . Don’t forget to pick a laundry detergent with a nice scent. Try this simple trick if you have trouble with sleeping constantly.

Why is it important to wash sheets often? Because if not, You’re 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. Regardless, certain foods, such as chocolate, fatty or acidic foods, and alcohol, should not be consumed before going to sleep. These are likely to stimulate 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 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 inner 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 even 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 health, visit your general practitioner. Based on your diagnosis, your physician may prescribe hypnotic drugs. In certain circumstances, he may also indicate consulting a psychologist.

Why Does Smoking Cessation Cause Insomnia

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