Why Does Insomnia Cause Depression
[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 a lot of 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 are having trouble to sleep, do not wait any longer and try one -or more- of those 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 perform your tasks well, but fast too. You will do more, better and at lesssssss time
1. Transform Your Room Into A Haven Of Peace
Your bedroom should be the quietest area in the home . If you live in a city or other noisy environment, and loud sounds wake you up several times each night, consider 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 noise itself that wakes you up, but the sudden change in sound 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 white noise of a CPAP machine as opposed to 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 be impossible to receive a full-resting night. Heck, you’d have exactly the identical problem even when you sleep alone!
2. Be Sure The Temperature In Your Room Is Ideal
In order to fall asleep quickly 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 perfect temperature of your room.
Your children and older people may require a slightly warmer environment. It’s a fantastic idea buying a range of suitable bedding depending on the season: an extra layer of sheets or blankets will make you more comfortable when it is 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 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, like 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 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 they become less comfortable, or if you realize that you’re waking up with an achy back, it may be time to go shopping.
4. Change The Pillow
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 very important purpose: to hold up your neck and head , this will enable you to 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: every time you use your pillow, it absorbs body oil, dead skin cells, and hair. In the end it will cause 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 Affect You Up
The sun rises very early in the summer. That’s great for people who need to get up early, but not great for those who might get a reduced night’s rest and need to rest a little more in the morning.
6. Follow A Regular
Parents understand quite well how important it is to include napping as part of their routine for children. In your case, it’s not required to adopt a rigorous procedure; it is enough 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 routine at bedtime will allow you to fall asleep quicker and may be the perfect solution for those who have insomnia.
7. Don’t Go To Bed Too Early
While it might sound counterintuitive, some people with sleeping problems, such as sleeplessness, often go to bed too early, hoping to sleep longer. However, it’s 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 can stop you from being late for work. However, 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 difficulty 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, which 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 comprises apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness and decrease sleeplessness, or the chronic inability to sleep.
Attempt 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 health professional to find the ideal dose for you.
Lavender essential oil is 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 healthcare professional to determine whether lavender essential oil will be ideal for you.
10. Be Cautious With Caffeine
Are you in the habit of consuming coffee or 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 prior to going to sleep. Keep in mind that other foods, like chocolate, also contain caffeine.
But avoiding consuming these products is not the only thing you can do. Additionally, there are delicious foods that, if you consume regularly, will definitely help you sleep better.
11. Decrease The Stress Level
Stress is directly associated with sleep. When you are stressed, you sleep poorly; and lack of sleep increases the degree of stress even more.
Fortunately, there are many ways to combat this vicious cycle. One effective way is making sure to include foods full of omega-3 on your diet, such as 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 either:
- Overthinking a problem
- Overreacting to a problem
- Become emotionally unstable within a problem
When a person 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.
Why Does Insomnia Cause Depression
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 is far better to exercise in the morning, prior to going to work.
If you would rather get in some pre-bedtime movement, try yoga or easy stretching. Both can help you unwind and relax for a restful night.
13. Find The Ideal Position
If aches and pains are keeping you from falling asleep, try changing your position. Short of ideas? Here you’ll find 12 great sleep positions no one talks about, represented by cute pets. Heck! We can learn from them !
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 a healthcare professional to make certain these sleeping positions are right for you. If the pain continues, your doctor may recommend having analgesics, particularly 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 weekly . Don’t forget to choose a laundry detergent with a pleasant scent. Try this simple trick if you have trouble with sleeping constantly.
Why is it important to wash sheets often? Because if not, You’re 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 is still 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 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, 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
If your sleep problems persist, or if you are concerned about your wellbeing, see your general practitioner. Depending on your diagnosis, your physician may prescribe hypnotic drugs. In certain circumstances, he might also suggest consulting a psychologist.
Why Does Insomnia Cause Depression
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Since the start of the coronavirus pandemic, it is understandable that many people have had difficulty to sleep.