Why Does Ptsd Cause Insomnia

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 a lot of individuals have had trouble to sleep. COVID-19 by far, is an important source of stress 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 these 17 techniques to promote a night of peaceful and restful sleep over and over again.

And how you sleep will definitely affect your job. Sleeping well not just will let you do your tasks well, but quickly also. 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-Why Does Ptsd Cause Insomnia
Your bedroom should be the quietest area in the home

Your bedroom should be the quietest area in the home . If you reside in a town or other noisy surroundings, and loud noises wake you up several times a night, consider wearing earplugs.

Apps and devices that play white noise may also help you sleep better. When a sound wakes you up in the night, it is not the sound itself that wakes you up, but the abrupt change in noise that jar you. White noise creates a masking effect, blocking out those sudden changes that frustrate light sleepers.

“This is the reason 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 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 the identical problem even when 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 ideal temperature in your bedroom should remain between 16℃ and 18℃ (60-65℉)

In order to fall asleep fast and get a good 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 fantastic idea purchasing 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 fantastic pair of bed socks for cold feet.

3. Buy A Good Mattress

Puffy Lux

Do not you remember when you purchased the mattress you’re using now? Then maybe it’s time to get 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, like coils poking through or saggy edges; or it may 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 start to have trouble falling asleep, and the time you spend asleep could be less restful than it used to be.

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

Don't forget to change your pillows-Why Does Ptsd Cause Insomnia
Do not forget to change your cushions

Some folks 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 do not give them the importance they deserve.

A fantastic pillow has a very important purpose: to support your head and neck, this will enable you to 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 produce the ideal environment for dust mites which cause common allergens.

Act today and get a new pillow so that you can sleep better at nights instantly.

5. Make Sure That the Sun Doesn’t Affect 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 who must 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 Routine

Follow a routine-Why Does Ptsd Cause Insomnia
Follow a routine

Parents know very 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 establish a simple ritual at bedtime. By way of instance, have a shower at around the same time daily, wear 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 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 sleeplessness, regularly 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 hard for you to break . Go to bed at the exact 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 best to conceal 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 may 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

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 known for its sedative, relaxing and stress relieving properties. It comprises apigenin, an antioxidant that binds to specific receptors in your brain that may promote sleepiness and reduce insomnia, or the chronic inability to sleep.

Attempt 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 physician to find the ideal dose for you.

Lavender essential oil is another powerful weapon against sleeping problems, particularly insomnia. By lowering your blood pressure, heart rate, and body temperature, it can help you fall asleep faster.

Check with a health care professional to determine whether 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 drink 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. Bear in mind that other foods, like chocolate, also contain caffeine.

But avoiding consuming these products is not the only thing you can do. There are also tasty foods that, if you eat regularly, will definitely help you sleep better.

11. Reduce the Anxiety Level

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

Anxiety is directly associated with sleep. When you’re stressed, you sleep poorly; 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 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 :

  • Overthinking a problem
  • Overreacting to a problem
  • Become emotionally unstable over a problem

When a person finds what works for them in diffusing stress, the preferred coping mechanism becomes a natural response where they can easily fall into it with regular practice.

Why Does Ptsd Cause 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 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’s much better to exercise in the morning, before you go to work.

If you would rather have 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’ll find 12 great sleep spots no one talks about, represented by cute pets. Heck! We can learn from them !

If you suffer from, for 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 be certain 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

Wash bedding and pillowcases every week
Wash bedding and pillowcases every week

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 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. Regardless, certain foods, such as chocolate, fatty or acidic foods, and alcohol, should not be consumed before going to sleep. These are likely to stimulate or cause 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 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’ve turned them off; therefore, cover them or eliminate them from your room.

17. Consult A Doctor

See your general practitioner
Watch your general practitioner

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

Why Does Ptsd Cause Insomnia

 


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