Simple Ways a Wall Heater Helps With Insomnia
If you're like millions of Americans you might be suffering from insomnia. According to the Centers for Disease Control and Prevention, a record 50-70 million US adults have sleep or wakefulness disorder. Insomnia is a common thread that connects many different types of people.
Sleep insufficiency is linked to motor vehicle crashes, industrial accidents, and other occupational hazards. Performing daily tasks in a sleepy condition is also linked to chronic health conditions like diabetes, hypertension, depression, and obesity. So what are the primary causes of sleeplessness? Broad scale societal factors contributing to wakefulness is around the clock access to technology, work schedules, sleep apnea, and insomnia.
There are lots of ways to improve the sleep cycle. Below we review the top 10 methods. See if you can incorporate them into your lifestyle.
Reducing Insomnia in 10 Easy Steps
1. Set a regular sleep schedule
It's important to make a regular bed and wake time, even on the weekends. The National Sleep Foundation cites a consistent sleep and wake cycle as a way to strengthen the "circadian function" and helps with the onset of sleep at night.
Circadian rhythms are controlled by a combination of environmental and internal factors like temperature and light. Changes in temperature and light patterns affect the sleep pattern. A regular wake time will strengthen the circadian function.
2. Create a sleep-conducive environment
Consider your bedroom as an escape from the world. Create an atmosphere that's relaxing, dark, and peaceful. Leave work at the bedroom door. Don't integrate a T.V. computer or any other form of technology into your sleep space. Your bedroom should be associated with sleep not with work schedules, computers or the like.
3. Create a relaxing bedtime routine
Use soft lighting to create an atmosphere and enjoy activities that are conducive to rest and relaxation. Avoid using bright lights and don't perform stress inducing activities like paying bills, competitive games etc... These activities only increase stress and make it harder to relax your way to a good night's sleep.
It's far better to perform relaxation techniques like meditation, deep breathing, reading, soaking in a hot bath.
4. Get a comfortable mattress and bedding
The life of a mattress is basically 9-10 years so if your mattress has exceeded this time frame maybe it's time for an update. Sleeping on a bad mattress not only leads to persistent body aches and pains, but it also will cause you to stay awake or wake multiple times in the night trying to get comfortable.
5. Don't eat at least 2 hours before bedtime
Eating too much before bedtime can lead to a feeling of fullness that's sure to make sleeping difficult, not to mention heartburn and other problems associated with eating and lying down. It's much better to finish your last meal at least 2 hours before bedtime, so your body rest peacefully without working to digest whatever you've eaten. Most of the digestion process will be complete enabling you to rest better.
6. Invest in room decor that makes you feel good
Color creates a mood. For example, red ignites passion, gold imparts serenity, and orange denotes caution. For the bedroom subdued tones are the best option. Pale hues like light greens, blues, lavender, neutrals like gray or beige are a better option. This applies to bedding too. Choose colors that incite peacefulness and create a restful bedroom space.
7. Do some stretches and make preparations for the next day
Stretching is a great way to relax the body and prepare for bed. It's mild physical activity that will help you get your mind on resting. A few simple stretches prepare the muscles for a restful night's sleep.
Another way to get your mind off the day's events and incite sleepiness is to prepare for the following day. Make your lunch, wash your coffee pot, and gather your belongings. Performing these simple tasks helps you to mentally prepare for bed.
8. Stay cool or get warm
Being hot or cold at night causes sleeplessness too. If you don't have central air conditioning or heating then it might be hard to feel comfortable. One way to cool off is with a window AC. If that's not an option then consider a window exhaust fan or a room fan. Either way it's a good idea to get the air circulating.
If you're cold add extra blankets to your bed and use a space heater for a little extra warmth. A couple of great ideas are ceramic heaters and wall heaters simply because they use a fan to spread warmth so it can be used year round. Most models include a fan only option, making them perfect for cooling and heating.
9. Avoid caffeine, alcohol, and nicotine
These three factors contribute to sleeplessness. Caffeine is a stimulant and so is nicotine. Smoking and drinking tea before bed can make it much more difficult to fall asleep. Most people think alcohol is a sedative, but it's not. Drinking alcohol before bedtime can lead to sleep interruption too, including nightmare awakenings that make it difficult to get back to sleep.
10. White noise
White noise is a common cure for sleeplessness. It can help you relax and reduce the annoyance of outside noises that contribute to wakefulness. It's proven to relax the body and the mind so you can sleep. As mentioned in method 8, portable ACs, ceramic heaters or wall heaters can help drown out excessive quiet and irritating noises that can be distracting. If you have a snoring spouse, the white noise produced can help you to overcome the constant disruption snoring can cause too.
Sleeping Well and Feeling Great
There are lots of ways to reduce sleeplessness. Because it's quickly becoming an epidemic that affects Americans between the ages of 16 and 59, it's important to find ways to combat the problem. Protect your health and stay safe. Following these few simple suggestions might actually help you deal with sleeplessness to feel better than ever.