Side Effects Of Herbal Sleep Aids
Since 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 tension and anxiety for large sectors of the population.
If you’re experiencing trouble to sleep, do not wait any longer and attempt 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 definitely 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
Your bedroom should be the quietest space in the house. If you live in a city or other noisy surroundings, 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 is not the noise itself that wakes you up, but the sudden shift in sound that jar you. White noise creates a masking effect, blocking those sudden changes that frustrate light sleepers.
“This is why the majority of 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 partner changes the position your framework started creaking. It would not be possible to get a full-resting night. Heck, you’d 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 fast and get a good 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 stay between 16℃ and 18℃ (60-65℉). An air conditioner or a heater can enable you to maintain the perfect temperature of your room.
Your children and elderly people may require a slightly warmer environment. It is a good idea buying a range of suitable bedding based on the season: an excess layer of blankets or sheets will make you comfortable when it is cold, as well a hot water bottle or a good pair of bed socks for cold feet.
3. Purchase A Good Mattress
Do not you remember when you bought the mattress you’re 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 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 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’re 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 buying a pillow, they go for the cheapest one. For some reason, they do not give them the importance they deserve.
A good pillow has a critical purpose: to hold up your head and neck, 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 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. In the end it will cause odor and in the worst-case scenery, will produce the perfect environment for dust mites which 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
The sun rises very early in the summer. That’s terrific for people that need to get up early, but not good for those who might get a reduced night’s rest and need to rest a bit more in the morning.
6. Follow A Regular
Parents understand very well how important it is to include napping as part of their routine for children. In your case, it’s not necessary to adopt a strict procedure; it is enough 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 may be the perfect solution for those with 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 aren’t tired will have the opposite effect and wind up making it hard for you to rest. Go to bed at exactly 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. However, if you suffer from insomnia, it is best to conceal the alarm clock in a drawer or similar distance . Many insomniacs tend to look at their alarm clocks when they have a hard time falling asleep, which causes stress and increases insomnia, rather than 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 could 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 decrease insomnia, or the chronic inability to sleep.
Try infusions, capsules and essential oils made with chamomile that can allow you to take advantage of its many benefits.
If you want to use chamomile to combat insomnia, consult with a health professional 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 quicker.
Consult with a health care professional to determine if lavender essential oil will be ideal for you.
10. Be Careful With Caffeine
Are you in the habit of consuming 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 prior to going to sleep. Keep in mind that other foods, like chocolate, also contain caffeine.
But avoiding consuming these products is not the only thing you can do. There are also tasty foods that, if you consume regularly, will definitely help you sleep better.
11. Decrease The Anxiety Level
Anxiety is directly associated with sleep. When you’re stressed, you sleep poorly; and lack of sleep increases the levels of stress even more.
Fortunately, there are many methods to fight this vicious cycle. One effective way is making sure to include foods full of omega-3 on your diet, like 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 someone 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.
Side Effects Of Herbal Sleep Aids
12. Don’t Exercise Too Late
If you suffer from insomnia, you should avoid exercising late at night. And why is this? Simply put, 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 is far better to exercise in the morning, prior to going to work.
If you would rather 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 Right Position
If aches and pains are preventing you from falling asleep, try changing your position. Short of ideas? Here you’ll find 12 great sleep positions nobody talks about, represented by adorable pets. Heck! We can learn from them so much!
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 insomnia, try sleeping on your side.
Consult a healthcare professional to make sure 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 completed 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 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 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 continues to be a controversial topic. In any case, certain foods, such as chocolate, fatty or acidic foods, and alcohol, should never 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 telephones 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 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; hence, 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 might also suggest consulting a psychologist.
Side Effects Of Herbal Sleep Aids
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Since the start of the coronavirus pandemic, it is understandable that many people have had difficulty to sleep.