What Causes Insomnia On Low Carb Diet
[otw_shortcode_dropcap label=”S” border_color_class=”otw-no-border-color”][/otw_shortcode_dropcap]ince the start of the coronavirus pandemic, it’s understandable that a lot of 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 having 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 yes, how you sleep will definitely affect your job. Sleeping well not just will let you do your tasks well, but fast too. You will do better and at lesssssss time
1. Transform Your Room Into A Haven Of Peace
Your bedroom should be the quietest space in the home . If you live in a city or other noisy environment, and loud sounds wake you up several times a night, consider wearing earplugs.
Programs and devices that play white noise can 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 makes a masking effect, blocking those sudden changes that frustrate light sleepers.
“This is the reason why nearly all bedpartners prefer the constant white noise of a CPAP machine rather than their spouse’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 not be possible to get a full-resting night. Heck, you would have exactly the same problem even when you sleep alone!
2. Make Sure The Temperature In Your Room Is Ideal
In order to fall asleep quickly and get a good rest during all the night long, your room should not 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 perfect 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 based on the season: an extra layer of sheets or blankets will make you more comfortable when it’s 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 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 edges; or it might not, kind of like a pair of shoes 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 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 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 don’t give them the importance they deserve.
A good pillow has a critical purpose: to support 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 new pillow every one or two years. The reason is simple: each time you use your pillow, it absorbs body oil, dead skin cells, and hair. At the end it will cause smell and in the worst-case scenery, will create the perfect environment for dust mites that cause common allergens.
Act today and get a new pillow so you can sleep better at nights instantly.
5. Make Sure That the Sun Doesn’t Wake You Up
The sun rises very early in the summer. That’s terrific for individuals who must get up early, but not good for people who might get a reduced night’s rest and need to rest a little more in the morning.
6. Follow A Regular
Parents know quite well how important it is to include napping as part of the routine for children. In your case, it’s not required to embrace a strict procedure; it is enough to establish a simple ritual at bedtime. By way of example, have a shower at around the same time every day, wear your pajamas, brush your teeth, load the dishwasher, close the doors and curtains, and go to bed.
A routine at bedtime will allow you to fall asleep faster and may be the ideal solution for anyone who have insomnia.
7. Don’t Go To Bed Too Early
While it may sound counterintuitive, some people with sleeping problems, such as sleeplessness, regularly go to bed too early, hoping to sleep longer. However, it’s very likely that going to bed when you aren’t 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 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 a hard time falling asleep, which causes stress and increases insomnia, as opposed to helping them sleep.
This advice can also apply to other devices, such as a wristwatch or smartphone, that are utilized 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 sleeplessness, or the chronic inability to sleep.
Try infusions, capsules and essential oils made with chamomile which can allow you to take advantage of its many benefits.
If you would like to use chamomile to combat insomnia, consult a physician to find the ideal dose for you.
Lavender essential oil is just another effective weapon against sleeping problems, especially insomnia. By lowering your blood pressure, heart rate, and body temperature, it can help you fall asleep faster.
Consult with a health care professional to determine whether lavender essential oil will be ideal 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 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. Bear in mind that other foods, like chocolate, also contain caffeine.
But avoiding consuming those products isn’t the only thing you can do. There are also delicious foods that, should you consume regularly, will certainly help you sleep better.
11. Decrease The Anxiety Level
Stress is directly associated with sleep. When you’re stressed, you sleep badly; and lack of sleep increases the degree of stress even more.
Fortunately, there are many methods to combat this vicious cycle. One effective way is making sure to include foods full of omega-3 in your diet, like 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 problem
- Overreacting to a problem
- Grow emotionally unstable within a problem
When someone 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.
What Causes Insomnia On Low Carb Diet
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 lot, you surely won’t have the ability to fall asleep straight away.
Instead, it’s much better to exercise in the morning, before you go to work.
If you would rather have 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 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 adorable pets. Heck! We can learn from them so much!
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 insomnia, try sleeping on your side.
Consult with a healthcare professional to be sure these sleeping places are correct 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 weekly . Don’t forget to choose 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 not be consumed before going to sleep. These are most 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, 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 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 are concerned about your wellbeing, visit your general practitioner. Based on your diagnosis, your doctor may prescribe hypnotic drugs. In certain circumstances, he might also suggest consulting a psychologist.
What Causes Insomnia On Low Carb Diet
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Since the start of the coronavirus pandemic, it is understandable that many people have had difficulty to sleep.