What Viral Infection Causes 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 trouble to sleep. COVID-19 by far, is a major source of stress and anxiety for large sectors of the populace.

If you’re experiencing trouble to sleep, don’t wait any longer and attempt one -or more- of these 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 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 Viral Infection Causes Insomnia
Your bedroom should be the quietest area in the house

Your bedroom should be the quietest area in the home . If you reside in a city or other noisy environment, and loud sounds wake you up several times a 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 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 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 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 receive a full-resting night. Heck, you would have the same 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 fast and get a great 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 enable 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 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 fantastic pair of bed socks for cold feet.

3. Buy A Good Mattress

Puffy Lux

Do not you remember when you bought the mattress you’re using now? Then perhaps it’s time to get 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, such as coils poking through or saggy edges; or it might not, kind 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 could be less relaxed than it was.

If you feel that they become less comfortable, or if you find that you’re waking up with an achy back, it may be time to go shopping.

4. Change The Pillow

Don't forget to change your pillows-What Viral Infection Causes Insomnia
Don’t forget to change your pillows

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 don’t give them the importance they deserve.

A good pillow has a critical purpose: to hold up your neck and head , this will enable you to wake up without neck pain or stiffness. But 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. In the end it will cause odor and in the worst-case scenery, will create 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 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 terrific for people 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

Follow a routine-What Viral Infection Causes Insomnia
Follow a routine

Parents understand very well how important it is to include napping as part of their routine for kids. In your case, it is not necessary to adopt a rigorous procedure; it’s sufficient to set a simple ritual at bedtime. For instance, take 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 can allow you to fall asleep quicker and may be the perfect solution for those who have insomnia.

7. Do not 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 insomnia, 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 end up making it difficult for you to rest. Go to bed at the exact same time, respecting the regular.

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. However, if you suffer from insomnia, it is best to conceal the alarm clock in a drawer or similar space. Many insomniacs tend to look at their alarm clocks when they have difficulty 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

Use chamomile or lavender
Use chamomile or lavender

Chamomile is one of the best remedies that might help you fall asleep quickly. This plant is well known for its sedative, relaxing and stress relieving properties. It comprises 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 which will help you take advantage of its many advantages .

If you want 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, especially 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 whether lavender essential oil will be right for you.

10. Be Cautious 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 due to 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 those products is not the only thing you can do. There are also delicious foods that, if you consume regularly, will certainly help you sleep better.

11. Reduce the Anxiety Level

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

Anxiety is directly related to sleep. When you are stressed, you sleep poorly; and lack of sleep increases the degree of stress even more.

Fortunately, there are lots of methods to combat this vicious cycle. One effective way is making sure to include foods full of omega-3 on your diet, like 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 to your sleep :

  • Overthinking a difficulty
  • Overreacting to a problem
  • Become emotionally unstable within 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 practice.

What Viral Infection Causes 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? Simply put, physical exercise not only increases your body temperature, but also has stimulating properties. After sweating a good deal, you surely won’t have the ability to fall asleep straight away.

Instead, it is far 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 nobody talks about, represented by adorable pets. Heck! We can learn from them !

If you suffer from, for instance, neck pain, sciatica or kyphosis, perhaps you should try sleeping on your back.

If digestive problems are the root cause of sleeplessness, try sleeping on your side.

Consult with a healthcare professional to make certain 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. 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 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’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. Regardless, certain foods, such as chocolate, fatty or acidic foods, and alcohol, should never 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 particular 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, notebooks 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

See your general practitioner
Watch your general professional

If your sleep problems persist, or if you are concerned about your wellbeing, visit your general practitioner. Depending on your diagnosis, your physician may prescribe hypnotic drugs. In certain circumstances, he may also suggest consulting a psychologist.

What Viral Infection Causes Insomnia

 


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