What Is Insomnia And Hypersomnia

Introduction

  [otw_shortcode_dropcap label=”S” border_color_class=”otw-no-border-color”][/otw_shortcode_dropcap]ince the start of the coronavirus pandemic, it is 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 populace.

If you are experiencing trouble to sleep, do not wait any longer and try 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 affect your job. Sleeping well not only will let you perform your tasks well, but quickly 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 house-What Is Insomnia And Hypersomnia
Your bedroom should be the quietest space in the house

Your bedroom should be the quietest space in the home . If you reside in a town or other noisy surroundings, and loud sounds wake you up several times a 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 isn’t the sound itself that wakes you up, but the sudden change in noise that jar you. White noise makes a masking effect, blocking 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 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 spouse changes the position your frame started creaking. It would not be possible to receive a full-resting night. Heck, you’d have exactly the identical problem even if you sleep alone!

2. Be 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 stay between 16℃ and 18℃ (60-65℉)

So as to fall asleep fast and get a good rest during all the night long, your room should not 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 ideal 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 excess layer of blankets or sheets will make you comfortable when it’s cold, as well a hot water bottle or a fantastic pair of bed socks for cold feet.

3. Purchase A Good Mattress

Puffy Lux

Do not you remember when you purchased the mattress you are using now? Then perhaps it’s time to buy a new one.

Despite the best care, your mattress will eventually wear out, usually after 8-10 years. Following this period, it may show wear, such as 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 rest. 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 find that you are 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 Is Insomnia And Hypersomnia
Do not forget to change your cushions

Some folks 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 fantastic pillow has a very important purpose: to hold up your neck and head , this will let you wake up without neck pain or stiffness. But even the nicest pillow won’t 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 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

Be careful with the sun
Be careful with the sun

The sun rises very early in the summer. That’s great for people that need to get up early, but not great for people who might get a reduced night’s rest and need to rest a little more at the morning.

6. Follow A Regular

Follow a routine-What Is Insomnia And Hypersomnia
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 is not required to embrace a rigorous procedure; it is enough to establish a simple ritual at bedtime. For example, have a shower at around the same time daily, wear 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 may be the perfect solution for anyone who have 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 might sound counterintuitive, some people with sleeping problems, such as insomnia, regularly 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 rest. Go to bed at the 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 useful tool that could prevent you from being late for work. However, if you suffer from insomnia, it is ideal to conceal 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 tension and increases insomnia, rather than helping them sleep.

This advice can 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

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 decrease sleeplessness, or the chronic inability to sleep.

Try infusions, capsules and essential oils made with chamomile that can help you take advantage of its many benefits.

If you would like to use chamomile to combat insomnia, consult with a physician to find the right 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 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 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. 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 delicious foods that, if you eat regularly, will definitely help you sleep better.

11. Reduce the Anxiety Level

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

Stress is directly related to sleep. When you are stressed, you sleep poorly; 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 rich in omega-3 on your diet, such as salmon 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 for your sleep :

  • 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 practice.

What Is Insomnia And Hypersomnia

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 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 right away.

Instead, it’s far better to exercise in the morning, prior to going to work.

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

13. Find The Right Position

Change your sleeping position
Change your sleeping posture

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 so much!

If you suffer from, by way of instance, 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 a healthcare professional to make sure these sleeping positions are correct for you. If the pain persists, your physician may recommend having analgesics, especially if you suffer from chronic fatigue syndrome (CFS).

14. Clean Your Sheets Regularly

Wash bedding and pillowcases every week
Wash bedding and pillowcases weekly

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 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 frequently? Because if not, You’re exposed to unpleasant things like:

  • Animal dander
  • Pollen
  • Compounds
  • 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 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

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’ve turned them off; therefore, cover them or remove them from your room.

17. Consult A Doctor

See your general practitioner
Watch your general professional

If your sleep problems persist, or if you’re concerned about your health, see your general practitioner. Depending on your diagnosis, your physician may prescribe hypnotic drugs. In certain circumstances, he may also indicate consulting with a psychologist.

What Is Insomnia And Hypersomnia

 


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