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5 Strategies To Nuke Your Insomnia Forever

5 Strategies To Nuke Your Insomnia Forever

It happens every night. You open your eyes in the middle of the night, frustrated that what feels like hours of lying fruitlessly in bed has yet to lull you to sleep. Your eyes feel heavy and your body aches, but you can’t drift off like everyone else does. Chronic insomnia can have major, negative consequences on your life. If you’re struggling to figure out how to knock yourself out, or you feel like you’ve been counting sheep for hours, you may feel like you’re doomed to another sleepless night.

Doctors and scientists have developed a number of drugs and therapy methods meant to help aid sleep in insomniacs. Here are five strategies to tackle your nightly insomnia struggle.

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1. Relaxation training

Relaxation training, also known as mindful thinking and generally recognized as meditation, is a stress-relieving technique meant to help prepare your body to relax. The exercise involves carefully exploring and sensing your entire body, often with the aid of a gentle guiding recording.

The exercise is typically done laying down on a bed, and asks participants to slowly follow steps such as breathing through your nose, feeling the aches of your body and keeping your eyes shut. It’s ideal for insomnia and is recommended by the National Sleep Foundation. The soothing, gentle voice of a narrator can often provide some gentle white noise stimulation as well as relaxing instructions that can help someone struggling with insomnia slowly drift off to sleep.

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2. Cognitive behavioral therapy-insomnia

Another popular behavioral treatment is cognitive behavioral therapy-insomnia (CBT-I therapy), designed to help an insomniac. The National Sleep Foundation describes it as safe and effective. CBT-I will often require documenting your experiences in a sleep journal and discussing them regularly with a therapist. The goal is to help patients learn methods for good sleep hygiene behaviors such as putting screens away at least an hour before bed, recommending a cool dark room, and asking participants to avoid consuming alcohol or tobacco near bedtime.

3. Sleep medication

The market for sleep medication is saturated with less effective medications as well as medications used off-label, such as Bendaryl, which comes with associated health risks. As a result, many insomniacs find themselves with a large collection of ineffective bottles of pills or liquids they’ve bought in an attempt to go to sleep. The best medication for insomnia, however, is going to need a prescription and a doctor’s visit, as well as close monitoring for signs of abuse. Prescription sleeping pills or benzos, an anti-anxiety class of sedatives, can help you fall asleep and stay asleep, but they typically come with side effects and are only approved for short-term use.

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4. ASMR and white noise

In recent years, ASMR—autonomous sensory meridian response— videos have popped up everywhere on the Internet. Relatively calm videos featuring people gently talking, completing tasks or creating a rhythm or pattern with items around them, ASMR videos use white noise and gentle sounds to promote relaxation in listeners. Although little research has been done in the field, anecdotal evidence suggests that it can be an effective relaxation technique to treat insomniacs, according to the University of Florida College of Medicine.[1] Videos are posted on YouTube by ASMR bloggers, like Youtube user, GentleWhispering.

5. Melatonin

One of the most natural supplements available for sleep aid is melatonin. Naturally produced in your body, melatonin is a sleep-encouraging hormone that is available over the counter in pill form. Insomniacs looking to treat their sleep problems naturally but tired of behavioral attempts can turn to this gentle medication to induce a gentle sleepiness. According to the National Sleep Foundation, research suggests it’s most effective when taken regularly to follow a schedule, rather than to induce immediate sleep.

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Insomnia can be a major hassle and interfere with many aspects of your life. Rather than lying awake night after night, try one of these sleep aids, and see if they can help knock you out for a peaceful night’s sleep.

Featured photo credit: Ciocci via flickr.com

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Reference

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Last Updated on July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier

Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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