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- Disclaimer! I am just a person on the internet, with a lackluster understanding of everything. If possible seek the help of a professional!
- With that said...
- == Non-Prescription Remedies (In order of most effective to least. Use all these 30 mins before bed) ==
- > 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
- OR LESS THAN .25mg!)
- > Valerian (works sometimes, more calming then anything.)
- > Chamomile (works sometimes)
- >There are many more, but these are some of the safest and most useful.
- == Sleep Hygiene ==
- > Establish a Sleeping Schedule. Not just a time to go to sleep, but when you are going to get off the computer / phone, shower,
- brush teeth, and actually getting in bed.
- > Avoid napping during the day.
- > Exercise whenever possible, from a brisk walk to going up/down stairs.
- > Keep you're bed for sleeping only. Avoid being in bed for anything other than sleeping and sex.
- > Make sure the sleep environment is not keeping you from sleep. Is it too bright, too loud?
- > Try to drink things with little to no caffeine (some teas and water). Avoid large meals / snacks before bed.
- == Other ==
- > 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
- easiest aides. I have a large whiteboard i use for organizing my life, easily the best buy of recent times.
- > Get https://justgetflux.com/ for your computer to lower the stimulating blue light of modern monitors. If possible also use for
- Phone.
- == Prescription medication ==
- 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.
- I would try to get to the root of the sleep troubles before taking medication.
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