Why Does Niacin Cause Insomnia

Introduction

  [otw_shortcode_dropcap label=”S” border_color_class=”otw-no-border-color”][/otw_shortcode_dropcap]ince the beginning of the coronavirus pandemic, it’s understandable that many individuals have had difficulty to sleep. COVID-19 by far, is an important source of tension and anxiety for large sectors of the populace.

If you’re experiencing trouble to sleep, don’t wait any longer and attempt 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 influence your job. Sleeping well not just will let you perform your tasks well, but quickly 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 house-Why Does Niacin Cause Insomnia
Your bedroom should be the quietest area in the home

Your bedroom should be the quietest area in the house. If you live in a town or other noisy environment, and loud noises wake you up several times a night, consider wearing earplugs.

Apps and devices that play white noise can also help you sleep better. When a sound wakes you up in the night, it is not the sound itself that wakes you up, but the abrupt change in sound that jar you. White noise creates a masking effect, blocking out those sudden changes that exude light sleepers.

“This is the reason why the majority of bedpartners prefer the constant white noise of a CPAP machine as opposed to 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 partner changes the position your frame started creaking. It would not be possible to get 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

The ideal temperature in your bedroom should remain between 16℃ and 18℃ (60-65℉)
The ideal 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. In general, the ideal temperature in your bedroom should stay between 16℃ and 18℃ (60-65℉). An air conditioner or a heater can enable you to maintain the perfect temperature of your room.

Your children and older people may require a slightly warmer environment. It is a good idea purchasing a range of suitable bedding based on the season: an excess layer of blankets or sheets 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

Puffy Lux

Do not you remember when you purchased the mattress you’re using now? Then maybe it’s time to get a new one.

Even with the best care, your mattress will eventually wear out, usually after 8-10 years. After this period, it may show wear, such as coils poking through or saggy edges; or it might not, sort of like a pair of sneakers 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 may be less relaxed 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 may be time to go shopping.

4. Change The Pillow

Don't forget to change your pillows-Why Does Niacin Cause Insomnia
Do not forget to change your cushions

Some folks 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 stiffness or pain. 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. In the end it will cause smell and in the worst-case scenery, will create the perfect environment for dust mites which cause common allergens.

Act today and get a new pillow so you can sleep better at nights instantly.

5. Make Sure 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 good for those who might find a reduced night’s rest and need to rest a bit more in the morning.

6. Follow A Routine

Follow a routine-Why Does Niacin Cause Insomnia
Follow a regular

Parents know very well how important it is to include napping as part of their routine for kids. In your case, it’s not necessary to embrace a rigorous procedure; it is enough to set a simple ritual at bedtime. By way of instance, take a shower at around the same time daily, put on your pajamas, brush your teeth, load the dishwasher, close the doors and curtains, and go to bed.

A routine at bedtime can allow you to fall asleep quicker and can be the perfect solution for anyone with 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 may sound counterintuitive, some people with sleeping problems, such as insomnia, often go to bed too early, hoping to sleep longer. However, it is likely that going to bed when you are not tired will have the opposite effect and wind up making it difficult for you to rest. Go to bed at exactly the exact same time, respecting the regular.

8. Hide The Alarm Clock

Get rid of your alarm clock
Eliminate your alarm clock

An alarm is a practical tool that can prevent you from being late for work. However, if you suffer from insomnia, it’s ideal to hide the alarm clock in a drawer or similar space. 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 can 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

Use chamomile or lavender
Use 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.

Attempt infusions, capsules and essential oils made with chamomile that can allow you to take advantage of its many benefits.

If you want 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, especially insomnia. By lowering your blood pressure, heart rate, and body temperature, it can help you fall asleep faster.

Consult with a healthcare professional to determine if lavender essential oil will be right for you.

10. Be Careful 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 just be due to 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 these products is not the only thing you can do. Additionally, there are delicious foods that, should you consume regularly, will definitely help you sleep better.

11. Decrease The Anxiety Level

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

Anxiety is directly associated with sleep. When you’re stressed, you sleep badly; and lack of sleep increases the degree of stress even more.

Fortunately, there are lots of ways to fight this vicious cycle. One effective way is making sure to include foods full of omega-3 in your diet, such as salmon fish or linseed. You may also try listening to music.

There are three common responses 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 preferred coping mechanism becomes a natural reaction where they can easily fall into it with regular practice.

Why Does Niacin 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 be able to fall asleep straight away.

Instead, it is far better to exercise in the morning, before you go to work.

If you would rather get in certain pre-bedtime movement, try yoga or easy stretching. Both can help you unwind and relax for a restful night.

13. Find The Right Position

Change your sleeping position
Change your sleeping posture

If aches and pains are preventing 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 example, neck pain, sciatica or kyphosis, maybe 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 places 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

Wash bedding and pillowcases every week
Wash bedding and pillowcases every week

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 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 disagreeable things like:

  • Animal dander
  • Pollen
  • Compounds
  • 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 is still 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 stimulate or trigger 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 electronic devices 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 internal 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 wellbeing, visit your general practitioner. Based on your diagnosis, your doctor may prescribe hypnotic drugs. In certain circumstances, he may also suggest consulting a psychologist.

Why Does Niacin Cause Insomnia

 


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