Since the start of the coronavirus pandemic, it is understandable that many people have had trouble 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 market a night of calm and restful sleep over and over again.
And how you sleep will definitely influence your job. Sleeping well not just will let you do your tasks well, but fast too. You will do more, better and in lesssssss time
1. Transform Your Room Into A Haven Of Peace
Your bedroom should be the quietest space in the home . If you reside in a town or other noisy environment, and loud noises 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 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 the reason 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 doesn’t 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 receive a full-resting night. Heck, you would have exactly the identical problem even when you sleep alone!
2. Be Sure The Temperature In Your Room Is Ideal
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 help you to maintain the ideal temperature of your room.
Your children and older people may need a slightly warmer environment. It is a good idea purchasing a range of suitable bedding based on the season: an extra 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. Buy A Good Mattress
Do not you remember when you purchased 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 borders; or it may not, sort of like a pair of shoes that you wear only on the treadmill.
Whatever the case, you run the risk of hindering your rest. You may start to have trouble falling asleep, and the time you spend asleep may be less relaxed 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 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 neck and head , 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 new pillow every a couple of years. The reason is simple: each time you use your pillow, it absorbs body oil, dead skin cells, and hair. In the end it will lead to odor 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 that you can sleep better at nights immediately.
5. Make Sure That the Sun Does Not Wake You Up
The sun rises very early in the summer. That’s terrific for people that must 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
Parents understand quite well how important it is to include napping as part of the routine for kids. In your case, it’s not necessary to embrace a rigorous procedure; it is sufficient to establish a simple ritual at bedtime. For example, take a shower at around the same time every day, put on your pajamas, brush your teeth, load the dishwasher, close the doors and curtains, and go to bed.
A routine at bedtime can help you fall asleep quicker and can be the perfect 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, 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 end up making it hard for you to rest. Go to bed at the same time, respecting the regular.
8. Hide The Alarm Clock
An alarm is a useful tool that could stop 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 stress and increases insomnia, as opposed to helping them sleep.
This advice may also apply to other devices, such as a wristwatch or smartphone, that are utilised 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 sleeplessness, or the chronic inability to sleep.
Attempt infusions, capsules and essential oils made with chamomile which will allow you to take advantage of its many benefits.
If you would like to use chamomile to combat insomnia, consult with 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.
Check with a healthcare 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 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 consume regularly, will certainly help you sleep better.
11. Decrease The Pressure Level
Anxiety is directly related to sleep. When you’re stressed, you sleep badly; and lack of sleep increases the levels of stress even more.
Fortunately, there are many ways to combat this vicious cycle. One effective way is making sure to include foods full of omega-3 on your diet, such as salmon 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 for your sleep either:
- Overthinking a difficulty
- Overreacting to a problem
- Become emotionally unstable within 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 exercise.
12. Don’t 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 good deal, you surely 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 prefer to 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 preventing you from falling asleep, try changing your position. Short of ideas? Here you will find 12 great sleep spots no one talks about, represented by cute 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 make sure these sleeping places are correct 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 frequently? Because if not, you are exposed to unpleasant things like:
- Animal dander
- 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 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 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 even after you’ve turned them off; therefore, cover them or remove them from your room.
17. Consult A Doctor
If your sleep problems persist, or if you are concerned about your health, visit your general practitioner. Based on your diagnosis, your physician may prescribe antipsychotic medication. In certain circumstances, he might also suggest consulting a psychologist.