Will Anxiety Cause 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 people have had difficulty to sleep. COVID-19 by far, is an important source of stress and anxiety for large sectors of the population.
If you’re experiencing trouble to sleep, don’t wait any longer and try one -or more- of these 17 techniques to market a night of calm and restful sleep over and over again.
And yes, how you sleep will definitely affect your job. Sleeping well not just will let you do your tasks well, but fast too. You will do better and in lesssssss time
1. Transform Your Room Into A Haven Of Peace
Your bedroom should be the quietest space in the home . If you reside in a town 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 sound wakes you up in the night, it is not the noise itself that wakes you up, but the abrupt 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 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 frame started creaking. It would not be possible to receive a full-resting night. Heck, you would have the identical problem even if 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 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 fantastic idea buying a range of suitable bedding based on the season: an excess layer of sheets or blankets 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
Don’t 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. After 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 rest. You may begin to have trouble falling asleep, and the time you spend asleep could be less restful than it was.
If you feel that 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 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 critical purpose: to support your head and neck, this will let you wake up without neck pain or stiffness. But even the nicest pillow will not do it forever.
Ideally, you should replace a 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 cause odor and at the worst-case scenery, will create the ideal environment for dust mites that cause common allergens.
Act now and get a new pillow so you can sleep better at nights immediately.
5. Make Sure The Sun Doesn’t Affect You Up
The sun rises very early in the summer. That’s terrific for individuals who need to get up early, but not good for people who might get a reduced night’s rest and need to rest a bit more in the morning.
6. Follow A Routine
Parents understand quite well how important it is to include napping as part of their routine for kids. In your case, it is not necessary to adopt a strict procedure; it is enough to establish a simple ritual at bedtime. For instance, have a shower at around the same time every day, put on your pajamas, brush your teeth, load the dishwasher, shut 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 with insomnia.
7. Don’t Go To Bed Too Early
While it may sound counterintuitive, some people with sleeping problems, such as sleeplessness, often go to bed too early, hoping to sleep more. However, it’s likely that going to bed when you aren’t tired will have the opposite effect and end up making it difficult for you to break . Go to bed at exactly the same time, respecting the routine.
8. Hide The Alarm Clock
An alarm is a practical tool that could prevent 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 distance . Many insomniacs tend to look 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, 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 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 can help you take advantage of its many benefits.
If you want to use chamomile to combat insomnia, consult with a health professional to find the ideal dose for you.
Lavender essential oil is 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.
Check with a health care professional to determine if lavender essential oil will be right for you.
10. Be Cautious With Caffeine
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 isn’t the only thing you can do. Additionally, there are tasty foods that, should you consume regularly, will certainly help you sleep better.
11. Reduce the 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 many methods to combat this vicious cycle. One effective way is making sure to include foods full of omega-3 in your diet, such as 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 :
- Overthinking a difficulty
- Overreacting to a problem
- Grow emotionally unstable within a problem
When someone 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.
Will Anxiety Cause Insomnia
12. Don’t Exercise Too Late
If you suffer from insomnia, you should avoid exercising late 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 definitely won’t be able to fall asleep straight away.
Instead, it is much better to exercise in the morning, prior to going to work.
If you prefer to 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 preventing you from falling asleep, try changing your position. Short of ideas? Here you will 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 example, neck pain, sciatica or kyphosis, maybe you should try sleeping on your back.
If digestive problems are the root cause of sleeplessness, try sleeping on your side.
Consult a healthcare professional to make sure these sleeping positions are right for you. If the pain persists, your doctor 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 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 frequently? Because if not, you are 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 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
The widespread use of electronics 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 inner 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 have turned them off; therefore, cover them or eliminate 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. Based upon your diagnosis, your physician may prescribe hypnotic drugs. In certain circumstances, he might also indicate consulting a psychologist.
Will Anxiety Cause Insomnia
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Since the start of the coronavirus pandemic, it is understandable that many people have had difficulty to sleep.