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Hope this helps

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Oct 23rd, 2016
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  1. Disclaimer! I am just a person on the internet, with a lackluster understanding of everything. If possible seek the help of a professional!
  2.  
  3. With that said...
  4.  
  5. == Non-Prescription Remedies (In order of most effective to least. Use all these 30 mins before bed) ==
  6.  
  7. > Melatonin at a does of or lower than .25 mg, less is more.(The most consistent out of all non-prescription remedies USE DOSE OF
  8. OR LESS THAN .25mg!)
  9. > Valerian (works sometimes, more calming then anything.)
  10. > Chamomile (works sometimes)
  11.  
  12.  
  13. >There are many more, but these are some of the safest and most useful.
  14.  
  15. == Sleep Hygiene ==
  16.  
  17. > Establish a Sleeping Schedule. Not just a time to go to sleep, but when you are going to get off the computer / phone, shower,
  18. brush teeth, and actually getting in bed.
  19. > Avoid napping during the day.
  20. > Exercise whenever possible, from a brisk walk to going up/down stairs.
  21. > Keep you're bed for sleeping only. Avoid being in bed for anything other than sleeping and sex.
  22. > Make sure the sleep environment is not keeping you from sleep. Is it too bright, too loud?
  23. > Try to drink things with little to no caffeine (some teas and water). Avoid large meals / snacks before bed.
  24.  
  25. == Other ==
  26.  
  27. > Keep a Diary of what thoughts you are having that are blocking your'e sleep. I was very skeptical of this but it is one of the
  28. easiest aides. I have a large whiteboard i use for organizing my life, easily the best buy of recent times.
  29. > Get https://justgetflux.com/ for your computer to lower the stimulating blue light of modern monitors. If possible also use for
  30. Phone.
  31.  
  32. == Prescription medication ==
  33. while some swear by medication, i do not. Just like other remedies everyone is different. Something that works for me may not work for you.
  34.  
  35. I would try to get to the root of the sleep troubles before taking medication.
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