EFFECTIVE SELF-HELP STRATEGIES FOR MANAGING INSOMNIA AND TEMPERATURE
Insomnia means you regularly have problems sleeping. It usually gets better by changing your sleeping habits.
Check if you have insomnia
You have insomnia if you regularly:
find it hard to go to sleep
wake up several times during the night
lie awake at night
wake up early and cannot go back to sleep
still feel tired after waking up
find it hard to nap during the day even though you’re tired
feel tired and irritable during the day
find it difficult to concentrate during the day because you’re tired
How much sleep you need?
Everyone needs different amounts of sleep.
On average, we need:
adults: 7 to 9 hours
children: 9 to 13 hours
toddlers and babies: 12 to 17 hours
You probably do not get enough sleep if you’re constantly tired during the day.
What causes insomnia
The most common causes are:
stress, anxiety or depression
a room that’s too hot or cold
alcohol, caffeine or nicotine
recreational drugs like cocaine or ecstasy
Illnesses and other things that can cause insomnia
How you can treat insomnia yourself
Insomnia usually gets better by changing your sleeping habits.
Do go to bed and wake up at the same time every day – only go to bed when you feel tired
relax at least 1 hour before bed – for example, take a bath or read a book
use something like a Perfect Sleep Pad to fall asleep faster using temperature to cool down your core, to simulate the circadian rhythm .
make sure your bedroom is dark and quiet – use thick curtains, blinds, an eye mask or ear plugs
exercise regularly during the day
make sure your mattress, pillows and covers are comfortable
do not smoke or drink alcohol, tea or coffee at least 6 hours before going to bed
do not eat a big meal late at night
do not exercise at least 4 hours before bed
do not watch television or use devices right before going to bed – the bright light makes you more awake
do not nap during the day
do not drive when you feel sleepy
do not sleep in after a bad night’s sleep – stick to your regular sleeping hours instead
Temperature can play a big part in the preparation for sleep.
By cooling the core body, you can simulate the circadian rhythm, usually the core body starts to cool as you approach the night. But for people that are hot sleepers it is exceedingly difficult to reach that final drop off point. Many new types of Mattresses trap body heat and usually reflect it back at the person sleeping by about 3 or 4 in the morning waking people up and if they are hot have a hard time falling back asleep.
Using the Perfect Seep Pad allows them to get to there ideal temperature to fall asleep faster and stay in deep sleep fazes much longer because they are not being affected by temperature anymore.