Why Does Having Sex Cause Me To Have Insomnia
[otw_shortcode_dropcap label=”S” border_color_class=”otw-no-border-color”][/otw_shortcode_dropcap]ince the beginning of the coronavirus pandemic, it is 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 having trouble to sleep, don’t wait any longer and attempt one -or more- of these 17 techniques to promote a night of calm and restful sleep over and over again.
And how you sleep will definitely influence your job. Sleeping well not only will let you do your tasks well, but quickly also. You will do more, better and in lesssssss time
1. Transform Your Room Into A Haven Of Peace
Your bedroom should be the quietest area in the home . If you reside in a city or other noisy surroundings, and loud noises wake you up several times a night, try wearing earplugs.
Apps 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 abrupt shift in sound that jar you. White noise makes a masking effect, blocking those sudden changes that exude 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 spouse changes the position your framework started creaking. It would not be possible to receive 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
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. In general, 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’s a good idea purchasing a range of suitable bedding based on the season: an excess layer of blankets or sheets will make you more 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 purchased the mattress you’re using now? Then perhaps 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, 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.
Whatever the case, you run the risk of hindering your remainder . You may begin to have trouble falling asleep, and the time you spend asleep may be less restful than it was.
If you feel that they become less comfortable, or if you realize 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 in 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 hold up 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 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 lead to smell and at 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 great for individuals who must get up early, but not great for those who might get a reduced night’s rest and need to rest a bit more at the morning.
6. 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 required to embrace a rigorous procedure; it’s enough to set a simple ritual at bedtime. For instance, have a shower at around the same time every day, wear your pajamas, brush your teeth, load the dishwasher, shut the doors and curtains, and go to bed.
A routine at bedtime will help you fall asleep faster and can be the ideal solution for anyone who have insomnia.
7. Do not 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 is very likely that going to bed when you are not 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
An alarm is a useful tool that could prevent you from being late for work. But if you suffer from insomnia, it’s 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 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 well 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 reduce sleeplessness, or the chronic inability to sleep.
Attempt infusions, capsules and essential oils made with chamomile that can allow you to take advantage of its many benefits.
If you would like to use chamomile to fight insomnia, consult a physician to find the right dose for you.
Lavender essential oil is just another powerful weapon against sleeping problems, especially insomnia. By lowering your blood pressure, heart rate, and body temperature, it can help you fall asleep quicker.
Check with a health care professional to determine if lavender essential oil will be right 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 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 those products is not the only thing you can do. Additionally, there are tasty foods that, should you eat regularly, will certainly help you sleep better.
11. Reduce the Anxiety Level
Anxiety is directly associated with sleep. When you are stressed, you sleep badly; and lack of sleep increases the levels 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 in your diet, like poultry fish or linseed. You can also try listening to music.
There are three common responses 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 over a problem
When a person 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 exercise.
Why Does Having Sex Cause Me To Have Insomnia
12. Don’t Exercise Too Late
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 good deal, you surely won’t have the ability to fall asleep right away.
Instead, it’s much better to exercise in the morning, before you go 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
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 cute 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 with a healthcare professional to be sure these sleeping positions are right for you. If the pain continues, your physician may recommend having analgesics, especially if you suffer from chronic fatigue syndrome (CFS).
14. Clean 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 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 often? Because if not, you are exposed to disagreeable 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 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 telephones 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 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 even after you have turned them off; hence, cover them or eliminate them from your room.
17. Consult A Doctor
If your sleep problems persist, or if you’re concerned about your wellbeing, visit your general practitioner. Based upon your diagnosis, your doctor may prescribe hypnotic drugs. In certain circumstances, he might also indicate consulting a psychologist.
Why Does Having Sex Cause Me To Have Insomnia
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Since the start of the coronavirus pandemic, it is understandable that many people have had difficulty to sleep.