Will Cymbalta 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 tension and anxiety for large sectors of the populace.

If you are having 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 yes, how you sleep will definitely affect your job. Sleeping well not just will let you do your tasks well, but fast also. 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 house-Will Cymbalta Cause Insomnia
Your bedroom should be the quietest space in the house

Your bedroom should be the quietest area in the home . If you reside in a town or other noisy environment, and loud sounds wake you up several times a night, try 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 sudden shift 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 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 spouse changes the position your frame started creaking. It would not be possible to receive a full-resting night. Heck, you’d have the same 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 perfect temperature in your bedroom should stay between 16℃ and 18℃ (60-65℉)

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. 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 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 blankets or sheets 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. Purchase A Good Mattress

Puffy Lux

Do not you remember when you purchased the mattress you’re using now? Then perhaps 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 borders; or it may not, sort of like a pair of shoes that you wear only on the treadmill.

In any case, you run the risk of hindering your rest. You may start to have trouble falling asleep, and the time you spend asleep could 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 might be time to go shopping.

4. Change The Pillow

Don't forget to change your pillows-Will Cymbalta Cause Insomnia
Don’t forget to change your cushions

Some people 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 don’t give them the importance they deserve.

A fantastic pillow has a very important purpose: to support your neck and head , this will enable you to wake up without neck stiffness or pain. But even the nicest pillow won’t do it forever.

Ideally, you should replace a 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 lead to odor and at the worst-case scenery, will produce 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 instantly.

5. Make Sure That 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 individuals who need to get up early, but not great for those who might get a reduced night’s rest and need to rest a bit more at the morning.

6. Follow A Routine

Follow a routine-Will Cymbalta Cause Insomnia
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 is not required to adopt a strict procedure; it is sufficient to establish a simple ritual at bedtime. By way of instance, have a shower at around the same time every day, 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 perfect solution for those who have insomnia.

7. Do not 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 insomnia, regularly go to bed too early, hoping to sleep longer. However, it’s 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 exactly 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 is best to conceal 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, 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 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 reduce insomnia, or the chronic inability to sleep.

Attempt infusionscapsules and essential oils made with chamomile that can help you 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 just another powerful weapon against sleeping problems, particularly 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 right for you.

10. Be Cautious 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 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. Keep in mind that other foods, like chocolate, also contain caffeine.

But avoiding consuming those products isn’t the only thing you can do. There are also tasty foods that, should you eat regularly, will certainly help you sleep better.

11. Decrease The Stress Level

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

Stress is directly related to sleep. When you’re stressed, you sleep badly; and lack of sleep increases the levels of stress even more.

Fortunately, there are lots of methods to fight this vicious cycle. One effective way is making sure to include foods rich in omega-3 in your diet, like 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 problem
  • Overreacting to a problem
  • Become emotionally unstable over a problem

When someone finds what works for them in diffusing stress, the chosen coping mechanism becomes a natural reaction where they can easily fall into it with regular exercise.

Will Cymbalta 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? Simply put, physical exercise not only increases your body temperature, but also has stimulating properties. After sweating a good deal, you definitely won’t have the ability to fall asleep straight away.

Instead, it’s far better to exercise in the morning, before you go 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

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 spots nobody talks about, represented by adorable pets. Heck! We can learn from them !

If you suffer from, for 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 positions are correct 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 weekly . Don’t forget to choose 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 often? Because if not, you are exposed to unpleasant things like:

  • Animal dander
  • Pollen
  • Bacteria
  • 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 most 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 electronics 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 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

See your general practitioner
See your general professional

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

Will Cymbalta Cause Insomnia

 


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