What Causes Primary Insomnia

Introduction

  [otw_shortcode_dropcap label=”S” border_color_class=”otw-no-border-color”][/otw_shortcode_dropcap]ince the beginning of the coronavirus pandemic, it’s understandable that many people have had difficulty to sleep. COVID-19 by far, is a major 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 those 17 techniques to market a night of calm and restful sleep over and over again.

And yes, how you sleep will definitely influence your job. Sleeping well not only will let you do your tasks well, but fast also. You will do better and in lesssssss time

1. Transform Your Room Into A Haven Of Peace

Your bedroom should be the quietest space in the house-What Causes Primary 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 city or other noisy surroundings, and loud noises wake you up several times each night, consider wearing earplugs.

Programs and devices that play white noise may 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 sudden shift in noise that jar you. White noise creates a masking effect, blocking out those sudden changes that frustrate light sleepers.

“This is why the majority of 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 be impossible to get a full-resting night. Heck, you’d have exactly the identical problem even when 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 ideal temperature in your bedroom should stay between 16℃ and 18℃ (60-65℉)

So as to fall asleep quickly and get a great rest during all the night long, your room shouldn’t be too hot or too cold. Generally speaking, the ideal temperature in your bedroom should stay 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 older people may require a slightly warmer environment. It is a good idea buying a range of suitable bedding depending on the season: an extra layer of blankets or sheets 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

Puffy Lux

Don’t you remember when you bought 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. Following this period, it may show wear, like coils poking through or saggy edges; or it might 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 remainder . You may start to have trouble falling asleep, and the time you spend asleep may be less relaxed than it was.

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

Don't forget to change your pillows-What Causes Primary Insomnia
Don’t forget to change your cushions

Some people 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 do not give them the importance they deserve.

A good pillow has a critical purpose: to support your head and neck, this will let you wake up without neck stiffness or pain. 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 smell and in the worst-case scenery, will create the ideal environment for dust mites which 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

Be careful with the sun
Be careful with the sun

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

6. Follow A Routine

Follow a routine-What Causes Primary Insomnia
Follow a regular

Parents know very well how important it is to include napping as part of their routine for kids. In your case, it’s not necessary to embrace a strict procedure; it’s sufficient to set 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 regular at bedtime can help you fall asleep faster and can be the ideal solution for those with insomnia.

7. Don’t Go To Bed Too Early

Go to bed at the right time
Go to bed at the right time

While it may sound counterintuitive, some people with sleeping problems, such as sleeplessness, often go to bed too early, hoping to sleep longer. However, it is very likely that going to bed when you aren’t tired will have the opposite effect and wind up making it difficult for you to break . Go to bed at exactly the exact same time, respecting the routine.

8. Hide The Alarm Clock

Get rid of your alarm clock
Get rid of your alarm clock

An alarm is a practical tool that could prevent 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 space. Many insomniacs tend to check at their alarm clocks when they have a hard time falling asleep, which causes tension 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 utilized to wake you up. Keep them out of sight.

9. Have Some Chamomile Or Lavender

Use chamomile or lavender
Use chamomile or lavender

Chamomile is one of the best remedies that might 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 infusionscapsules and essential oils made with chamomile which can help you take advantage of its many advantages .

If you want to use chamomile to fight insomnia, consult a health professional to find the ideal dose for you.

Lavender essential oil is just another powerful weapon against sleeping problems, particularly insomnia. By lowering your blood pressure, heart rate, and body temperature, it can help you fall asleep quicker.

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

10. Be Careful With Caffeine

Avoid drinking coffee at night
Avoid drinking coffee at night

Are you in the habit of consuming 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 prior to 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. There are also tasty foods that, if you eat regularly, will definitely help you sleep better.

11. Decrease The Stress Level

Be careful with high stress level
Be careful with high stress level

Stress 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 methods to fight this vicious cycle. One effective way is making sure to include foods rich in omega-3 in your diet, like poultry fish or linseed. You may also try listening to music.

There are three common responses to stress, none of them are good for your health nor to your sleep :

  • Overthinking a difficulty
  • Overreacting to a problem
  • Become emotionally unstable over a problem

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

What Causes Primary Insomnia

12. Don’t Exercise Too Late

Avoid exercising late at night
Avoid exercising late at night

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 lot, you definitely won’t be able to fall asleep straight away.

Instead, it is much better to exercise in the morning, before you go to work.

If you prefer to get 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

Change your sleeping position
Change your sleeping position

If aches and pains are keeping 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, 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 places are right for you. If the pain persists, your doctor may recommend having analgesics, especially if you suffer from chronic fatigue syndrome (CFS).

14. Wash Your Sheets Regularly

Wash bedding and pillowcases every week
Wash bedding and pillowcases weekly

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 nice scent. Try this simple trick if you have trouble with sleeping constantly.

Why is it important to wash sheets frequently? Because if not, you are exposed to disagreeable things like:

  • Animal dander
  • Pollen
  • Bacteria
  • Fungi
  • Sweat
  • Bodily secretions
  • Dead skin cells

15. Be Careful What You Eat Before Going To Bed

Avoid eating fatty foods before bed
Avoid eating fatty foods before 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 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

Sleep completely in the dark
Sleep completely in the dark

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, 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 screens at least an hour before going to bed. Some devices continue to emit blue light after you have turned them off; therefore, cover them or remove them from your room.

17. Consult A Doctor

See your general practitioner
See your general professional

If your sleep problems persist, or if you are concerned about your wellbeing, visit your general practitioner. Based upon your diagnosis, your doctor may prescribe hypnotic drugs. In certain circumstances, he may also indicate consulting a psychologist.

What Causes Primary Insomnia

 


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