Why Does Upper Respiratory Infection 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’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 population.

If you are experiencing 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 yes, how you sleep will definitely affect your job. Sleeping well not only will let you do your tasks well, but fast 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 space in the house-Why Does Upper Respiratory Infection Cause Insomnia
Your bedroom should be the quietest area in the home

Your bedroom should be the quietest space in the house. If you reside in a city or other noisy surroundings, and loud sounds wake you up several times each night, consider wearing earplugs.

Apps and devices that play white noise can also help you sleep better. When a noise wakes you up in the night, it isn’t the sound itself that wakes you up, but the abrupt shift in sound that jar you. White noise makes a masking effect, blocking out those sudden changes that exude light sleepers.

“This is the reason why the majority of 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 frame started creaking. It would not be possible to receive a full-resting night. Heck, you’d have exactly the same problem even if 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 perfect temperature in your bedroom should stay between 16℃ and 18℃ (60-65℉)

So as to fall asleep quickly and get a good 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 enable you to maintain the perfect temperature of your room.

Your children and elderly people may require a slightly warmer environment. It’s a good idea purchasing a range of suitable bedding depending on the season: an extra layer of blankets or sheets will make you more comfortable when it’s cold, as well a hot water bottle or a fantastic pair of bed socks for cold feet.

3. Purchase A Good Mattress

Puffy Lux

Do not you remember when you purchased the mattress you’re using now? Then maybe it’s time to buy 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, such as coils poking through or saggy edges; or it may 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 begin to have trouble falling asleep, and the time you spend asleep may be less relaxed than it used to be.

If you feel that they become less comfortable, or if you find 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 Upper Respiratory Infection Cause Insomnia
Don’t forget to change your cushions

Some folks 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 do not give them the importance they deserve.

A good pillow has a very important purpose: to hold up your head and neck, this will let you wake up without neck pain or stiffness. 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: each time you use your pillow, it absorbs body oil, dead skin cells, and hair. At the end it will lead to smell and at the worst-case scenery, will produce the ideal 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 Does Not Wake 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 those who might get a reduced night’s rest and need to rest a little more in the morning.

6. Follow A Routine

Follow a routine-Why Does Upper Respiratory Infection Cause Insomnia
Follow a regular

Parents know quite well how important it is to include napping as part of their routine for children. In your case, it is not necessary to adopt a rigorous procedure; it’s sufficient 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, close the doors and curtains, and go to bed.

A regular at bedtime will allow you to fall asleep faster and can be the perfect solution for anyone with 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 may 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 aren’t tired will have the opposite effect and wind up making it difficult for you to break . Go to bed at the same time, respecting the routine.

8. Hide The Alarm Clock

Get rid of your alarm clock
Eliminate your alarm clock

An alarm is a useful tool that can 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 distance . Many insomniacs tend to look 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 may 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

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 certain receptors in your brain that may promote sleepiness and reduce sleeplessness, or the chronic inability to sleep.

Try infusionscapsules and essential oils made with chamomile that can allow you to take advantage of its many benefits.

If you want to use chamomile to combat insomnia, consult with a physician to find the right dose for you.

Lavender essential oil is just 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 if lavender essential oil will be ideal 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. Keep 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 delicious foods that, if you eat regularly, will certainly help you sleep better.

11. Reduce the Anxiety Level

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

Stress is directly associated with sleep. When you’re stressed, you sleep poorly; and lack of sleep increases the degree 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 in your diet, such as poultry fish or linseed. You can also try listening to music.

There are three common reactions to stress, none of them are good for your health nor for your sleep :

  • 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 response where they can easily fall into it with regular practice.

Why Does Upper Respiratory Infection 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 late 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 surely won’t be able to fall asleep right away.

Instead, it is 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 posture

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 example, 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 with a healthcare professional to make sure these sleeping places are right for you. If the pain continues, your physician may recommend having analgesics, particularly if you suffer from chronic fatigue syndrome (CFS).

14. Wash Your Sheets Regularly

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

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 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. In any case, 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 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 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 remove them from your room.

17. Consult A Doctor

See your general practitioner
See your general practitioner

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

Why Does Upper Respiratory Infection Cause Insomnia

 


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