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Niacin Cause Insomnia

Introduction

S

ince the beginning of the coronavirus pandemic, it’s understandable that many people have had difficulty to sleep. COVID-19 by far, is an important source of tension and anxiety for large sectors of the population.

If you are having trouble to sleep, don’t wait any longer and try one -or more- of those 17 techniques to promote a night of calm and restful sleep over and over again.

And how you sleep will certainly influence your job. Sleeping well not just will let you perform your tasks well, but fast also. You will do more, better and in lesssssss time

1. Transform Your Room Into A Haven Of Peace

Niacin Cause Insomnia
Your bedroom should be the quietest area in the home

Your bedroom should be the quietest area in the home . If you reside in a city or other noisy environment, and loud noises wake you up several times each night, consider 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 sudden change in sound that jar you. White noise makes a masking effect, blocking out those sudden changes that frustrate light sleepers.

“This is why nearly all bedpartners prefer the constant 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 does not do if your frame is noisy. Just imagine how annoying it would be if every time your partner changes the position your framework started creaking. It would be impossible to get a full-resting night. Heck, you would have exactly the identical problem even when 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 great 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 help you to maintain the ideal 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 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. Purchase A Good Mattress

Do not you remember when you bought the mattress you are using now? Then perhaps it’s time to buy 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 borders; or it might not, sort of like a pair of sneakers that you wear only on the treadmill.

Whatever the case, you run the risk of hindering your remainder . You may start 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’re waking up with an achy back, it might be time to go shopping.

4. Change The Pillow

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

A fantastic pillow has a critical purpose: to hold up your head and neck, this will enable you to wake up without neck pain or stiffness. But the nicest pillow will not do it forever.

Ideally, you should replace a new pillow every one or two years. The reason is simple: every time you use your pillow, it absorbs body oil, dead skin cells, and hair. At the end it will cause odor and in 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 instantly.

5. Make Sure That the Sun Doesn’t Wake You Up

Niacin Cause Insomnia

The sun rises very early in the summer. That’s great for people that need to get up early, but not great for people who might find a reduced night’s rest and need to rest a little more in the morning.

6. Follow A Routine

Niacin Cause Insomnia

Parents understand very well how important it is to include napping as part of the routine for kids. In your case, it’s not necessary to adopt a rigorous procedure; it is sufficient to establish a simple ritual at bedtime. By way of example, take 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 regular at bedtime can help you fall asleep quicker and can be the ideal solution for anyone who have 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 longer. However, it is likely that going to bed when you aren’t tired will have the opposite effect and wind up making it difficult for you to rest. Go to bed at the exact same time, respecting the regular.

8. Hide The 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 stress and increases insomnia, rather than helping them sleep.

This advice can also apply to other devices, such as a wristwatch or smartphone, that are utilised to wake you up. Keep them out of sight.

9. Have Some Chamomile Or Lavender

Chamomile is one of the best remedies that could help you fall asleep fast . This plant is known for its sedative, relaxing and stress relieving properties. It contains apigenin, an antioxidant that binds to specific 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 which will allow you to take advantage of its many benefits.

If you want to use chamomile to fight sleeplessness, consult 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 faster.

Check with a health care professional to determine if lavender essential oil will be right for you.

10. Be Careful With Caffeine

Are you in the habit of consuming coffee or a carbonated beverage 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. Bear 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, if you eat regularly, will certainly help you sleep better.

11. Reduce the Pressure Level

Stress is directly associated with sleep. When you are stressed, you sleep poorly; and lack of sleep increases the degree of stress even more.

Fortunately, there are lots of ways to combat this vicious cycle. One effective way is making sure to include foods rich in omega-3 on your diet, like salmon 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 either:

  • Overthinking a difficulty
  • Overreacting to a problem
  • Become emotionally unstable within 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 practice.

Niacin Cause Insomnia

12. Don’t Exercise Too Late

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 lot, you definitely won’t have the ability to fall asleep straight away.

Instead, it’s far better to exercise in the morning, prior to going to work.

If you prefer to have in some pre-bedtime movement, try yoga or easy stretching. Both can help you unwind and relax for a restful night.

13. Find The Right Position

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 cute pets. Heck! We can learn from them so much!

If you suffer from, for instance, 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 certain these sleeping positions are correct for you. If the pain persists, your physician may recommend having analgesics, especially if you suffer from chronic fatigue syndrome (CFS).

14. Wash Your Sheets Regularly

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 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

To eat or not to eat before going to bed continues to be a controversial topic. Regardless, certain foods, such as chocolate, fatty or acidic foods, and alcohol, should never be consumed before going to sleep. These are likely to excite or cause acid reflux after you go to bed.

But not everything is bad. There are certain 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, 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 even after you’ve 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, visit your general practitioner. Based on your diagnosis, your doctor may prescribe hypnotic drugs. In certain circumstances, he might also suggest consulting a psychologist.

Niacin Cause Insomnia

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