Why Does Pseudoephedrine Cause Insomnia
[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 an important source of tension and anxiety for large sectors of the populace.
If you are having trouble to sleep, don’t 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 influence your job. Sleeping well not only will let you perform your tasks well, but fast also. 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 surroundings, and loud noises wake you up several times each night, consider wearing earplugs.
Programs and devices that play white noise can also help you sleep better. When a sound wakes you up in the night, it isn’t the noise itself that wakes you up, but the abrupt shift in noise that jar you. White noise makes a masking effect, blocking 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 partner’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 spouse changes the position your framework started creaking. It would be impossible to get a full-resting night. Heck, you would have exactly the same problem even when you sleep alone!
2. Make Sure The Temperature In Your Room Is Ideal
In order to fall asleep fast and get a great rest during all the night long, your room shouldn’t be too hot or too cold. In general, the perfect temperature in your bedroom should remain 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 elderly 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 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. Buy A Good Mattress
Do not you remember when you bought the mattress you’re using now? Then maybe 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 shoes 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 relaxed 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
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 do not give them the importance they deserve.
A good pillow has a critical purpose: to support your neck and head , this will let you wake up without neck stiffness or pain. But the nicest pillow won’t do it forever.
Ideally, you should replace a brand new pillow every a couple of 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 smell and at 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
The sun rises very early in the summer. That’s terrific for individuals that need to get up early, but not great for people who might get a reduced night’s rest and need to rest a bit more in the morning.
6. Follow A Regular
Parents understand quite well how important it is to include napping as part of the routine for kids. In your case, it’s not required to adopt a rigorous procedure; it’s sufficient to set 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 ideal solution for anyone with insomnia.
7. Don’t Go To Bed Too Early
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 regular.
8. Hide The Alarm Clock
An alarm is a practical tool that can prevent you from being late for work. But if you suffer from insomnia, it is ideal to hide the alarm clock in a drawer or similar distance . Many insomniacs tend to look at their alarm clocks when they have a hard time falling asleep, which causes stress 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
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 specific receptors in your brain that may promote sleepiness and reduce insomnia, or the chronic inability to sleep.
Try infusions, capsules and essential oils made with chamomile that will allow you to take advantage of its many advantages .
If you would like to use chamomile to combat insomnia, consult with 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 health care professional to determine if lavender essential oil will be ideal for you.
10. Be Careful With Caffeine
Are you in the habit of consuming coffee or a carbonated drink with dinner? If you suffer from insomnia, your sleeping problem could simply be due to 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. Bear 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 consume regularly, will definitely help you sleep better.
11. Reduce the Stress Level
Anxiety is directly related to sleep. When you are stressed, you sleep badly; and lack of sleep increases the levels of stress even more.
Fortunately, there are lots of ways to fight this vicious cycle. One effective way is making sure to include foods rich in omega-3 on your diet, like salmon 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 to your sleep either:
- Overthinking a difficulty
- Overreacting to a problem
- Grow 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.
Why Does Pseudoephedrine Cause 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 lot, you definitely 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 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 keeping you from falling asleep, try changing your position. Short of ideas? Here you’ll 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, for 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 be certain these sleeping positions are right for you. If the pain persists, your physician may recommend having analgesics, particularly if you suffer from chronic fatigue syndrome (CFS).
14. Wash 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 pick a laundry detergent with a nice 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 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
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 displays 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 eliminate them from your room.
17. Consult A Doctor
If your sleep problems persist, or if you’re concerned about your wellbeing, see your general practitioner. Based upon your diagnosis, your doctor may prescribe hypnotic drugs. In certain circumstances, he might also suggest consulting a psychologist.
Why Does Pseudoephedrine Cause Insomnia
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Since the start of the coronavirus pandemic, it is understandable that many people have had difficulty to sleep.