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The most common causes of insomnia are: stress, anxiety or depression. noise. a room that's too hot or cold. uncomfortable beds. alcohol, caffeine or nicotine. illegal drugs like cocaine or ecstasy. jet lag. shift work. Conditions and other things that can cause insomnia. How you can treat insomnia yourself.
- Restless Legs Syndrome
The symptoms can vary from mild to severe. In severe cases,...
- Overactive Thyroid
An overactive thyroid can affect anyone, but it's about 10...
- Antihistamine
Antihistamines are medicines often used to relieve symptoms...
- Sleep Problems
A few sleepless nights are usually nothing to worry about,...
- Restless Legs Syndrome
- Controlled Breathing
- Body Scan Meditation
- Progressive Muscle Relaxation
- Imagery
- The Military Method
- Dr. Andrew Weil’s 4-7-8 Breathing
- Play A Word Game
- Autogenic Training
- The Big Picture: Proactive Tips to Sleep Better
Slow, deep breathingcan bring your body into a state of relaxation. 1. Place one hand on your stomach and the other on your chest. 2. Inhale slowly, directing your breath deep into your belly. The hand on your stomach should gradually rise, while the one on your chest should have little to no movement. 3. Exhale gently, allowing the hand on your st...
Many people use meditation practices to invite calm and to promote mental and physical well-being. Body scans are a type of meditationTrusted SourceDepartment of Veteran's Affairs (VA)The VA provide veterans the world-class benefits and services including health care and a range of benefits that help them transition back to civilian life in the cou...
Progressive muscle relaxation (PMR) is a technique that involves deliberately tensing and relaxing particular muscle groups, which can help you recognize and release tensionTrusted SourceDepartment of Veteran Affairs (VA)/Department of Defence (DoD) Clinical Practice GuidelinesThe VA, in collaboration with the DoD and other leading professional org...
Imagery—also sometimes called visualization—is a technique that involves imagining peaceful or comforting scenesTrusted SourceDepartment of Veteran Affairs (VA)/Department of Defence (DoD) Clinical Practice GuidelinesThe VA, in collaboration with the DoD and other leading professional organizations, has been developing clinical practice guidelines ...
Need to fall asleep anywhere, anytime? The military sleep methodmight be perfect for you. This method was designed to help service members fall asleep in tense or difficult situations by teaching them to quickly relax their body and mind. 1. Relax our face, moving from your forehead to your jaw. 2. Release any tension in your shoulders and arms, al...
The 4-7-8 breathing technique was created to calm the nervous system and promote relaxation.This method of breathing control involves establishing a pattern of inhaling, holding breath, and exhaling in a specific ratio. 1. Close your eyes and place the tip of your tongue on the roof of your mouth, just behind your teeth. Keep your tongue in this po...
Playing a word game can help you relax by keeping stressful thoughts at bay. Games that engage you in repetitive, monotonous tasks are also likely to make you feel sleepy. A cognitive scientist named Luc Beaudoindeveloped the following word game to help people sleep. 1. Pick a neutral word of five or more letters. Choose a word without repeating le...
Autogenic training is a relaxation technique that uses self-hypnosis to promote sleep.Trusted SourceDepartment of Veteran Affairs (VA)/Department of Defence (DoD) Clinical Practice GuidelinesThe VA, in collaboration with the DoD and other leading professional organizations, has been developing clinical practice guidelines since the early 1990s. In ...
Practicing good sleep hygiene—the habits and behaviors that support healthy sleep—is a great way to make sure you get the most out of any relaxation technique. 1. Get at least 30 minutes of natural light early in the day 2. Maintain a consistent sleep schedule – even on weekends 3. Optimize your bedroom environment for sleep 4. Avoid caffeine at le...
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Jul 14, 2023 · Still can't sleep, even when you're dead tired? Here are some expert-supported tips on how to get a restful night's sleep, no matter what.
A few sleepless nights are usually nothing to worry about, but it can become an issue if a lack of sleep starts to affect your daily life. Learn more about signs you might be sleep deprived, common symptoms of insomnia and if poor sleep hygiene or sleep habits could be the reason.
- Exercise Daily. Jade Wu, PhD, a board-certified sleep psychologist and a Mattress Firm Sleep Advisor, told Verywell that getting regular physical activity and exercise not only promotes good health, but can also improve your sleep.
- Avoid Caffeine and Heavy Meals. For a good night’s rest, people should stop eating about two to three hours before bed time, allowing the body enough time to digest, Wu said.
- Limit Distractions Before Bed. If you can’t fall asleep, Wu recommends getting rid of distractions to help you wind down at night. For example, avoid using your phone or tablet to check emails, read the news, or scroll through social media.
- Do Something Relaxing. Experts also recommend doing calming activities that you enjoy before bed, like taking a warm bath, reading a book, meditating, engaging in breathing exercises, journaling/writing about your day and any thoughts you have, or listening to soothing music or audio stories.
Jan 16, 2024 · Sleep is as important to your health as a healthy diet and regular physical activity. Whatever is keeping you from sleeping, insomnia can affect you mentally and physically. People with insomnia report a lower quality of life compared with people who sleep well.
Mar 27, 2023 · Why you can’t stay asleep. In a word: stress. The cause of said stress can be all kinds of things, from lifestyle to medical conditions. The real kicker with maintenance insomnia is that stress...
