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Falling asleep isn't as easy as placing your head on a pillow and shutting your eyes. Thoughts and worries might race their way through your mind. Getting comfortable might seem incredibly impossible. Fortunately, from relaxation techniques to changing your sleep routine, there are lots of ways to fall asleep quickly and improve your sleep quality.
Steps
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Try slow, deep belly breathing . [1] X Expert Source Sari Eitches, MBE, MD
Integrative Internist Expert Interview. 3 April 2020. Place your hand on your belly, and inhale deeply as you count to 4. Fill your belly up as you inhale, and try to keep your chest still as you breathe. Hold your breath for a 7 count, then exhale slowly as you count to 8. [2] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source- Try doing deep belly breaths as you count or visualize calming scenery .
- You can also try listening to music. Music can calm the nerves.
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Try progressive muscle relaxation exercises. Starting from the very tips of your toes, gradually flex and release all of your muscle groups 1 at a time. Breathe in as you tense your muscles for 5 seconds, then visualize the tension leaving your body as you relax. [3] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Relax for 10 seconds, then tense and relax your ankles. Continue to flex and release each muscle group, from your calves, thighs, torso, and upwards towards your neck.
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Escape into your imagination instead of focusing on sleeping. Trying to force yourself to sleep can make you restless. Take your mind off of sleeping and think about something relaxing. [4] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Build your perfect house or room in your mind.
- Picture a calm setting, and try to vividly imagine its soothing sights, sounds, and smells.
- Invent a peaceful story; just don't imagine an exciting adventure.
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Block out unwanted noises. [5] X Expert Source Sari Eitches, MBE, MD
Integrative Internist Expert Interview. 3 April 2020. Noise can impact your ability to get to sleep as well as your overall sleep quality. Try listening to a radio program or podcast that's not too engaging to help block out noise distractions such as traffic, as well as worrisome thoughts. Listen to something that is soft-spoken instead of loud, and something you enjoy but not so much that you will stay up just to listen to it. Recommended podcasts include: [6] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to sourceMysteries Abound with Paul Rex explores intriguing mysteries and unsolved cases, and does so in a soothing voice backed by dreamy music.
In Sleep With Me with Drew Ackerman , host Ackerman edits stories in his grave tone, adding on tangents and qualifiers until they are boring and long-winded.
In Miette’s Bedtime Story Podcast listen to Miette’s calming voice as she reads you a quality work of short fiction. [7] X Research source
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Try meditating to calm your mind and body. [8] X Expert Source Sari Eitches, MBE, MD
Integrative Internist Expert Interview. 3 April 2020. Breathe slowly and deeply and visualize soothing imagery, such as clouds, a quiet beach, or a comfortable place from your childhood. Allow your thoughts to wander like passing clouds or rocking waves as you relax your muscles and sink into the bed. [9] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to sourceYou can meditate on your own, search for a guided meditation online, or even use an app like Insight Timer, which can walk you through guided or timed meditations.
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Give sleep supplements a shot. There are many sleep supplements available that may help you fall asleep. Before trying a supplement, it’s wise to consult your doctor, especially if you have a medical condition, take any medications, or are pregnant or breastfeeding. [10] X Research source
- Your body produces melatonin naturally, and it is the most common sleep supplement on the market. The typical dose available at pharmacies and health stores is 3 mg, but as little as 0.3 mg can improve sleep quality. [11] X Research source
- Valerian has been used to treat insomnia and nervousness for centuries. A standard dose is 600 mg. [12] X Research source
- Chamomile is available as an oral supplement, but drinking a hot cup of chamomile tea before bed might help relax you. When brewing it, use 2 bags, and be sure to use caffeine-free herbal tea. [13] X Research source
- Along with other antihistamines, Chlorpheniramine Maleate can cause drowsiness, and some people use them to curb insomnia. However, you should avoid routinely taking antihistamines to fall asleep, especially if you’re not suffering from allergies or a cold. [14] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
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Get up and do something relaxing if you can’t sleep. If you can’t fall asleep after 30 minutes, leave your bedroom instead of tossing and turning. Try reading, taking a hot bath , listening to soothing music, or having a light snack. Do the activity for 15 to 20 minutes, or until you start to feel drowsy, then head back to bed. [15] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
- When you get up, keep the lights dim, and avoid looking at your phone, computer, television, or any other electronic screen.
- If you stay in bed tossing and turning, you might associate your bedroom with stress, which will make it harder to fall asleep.
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Dim the lights in your house 2 hours before bed. Bright light after sundown tells your brain that the sun is coming back up, which can prevent it from releasing hormones that help you fall asleep. Use your dimmers, if you have them, or turn off bright overhead lights and use lamps instead. [16] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
Additionally, if you have to look at your phone, computer, or another electronic device, lower the brightness. You can download an app that automatically lowers screen brightness at sunset. You can also use Night Shift on iOS and Night Light on Android devices for less blue light, which can hurt sleep.
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Don’t look at your phone, computer, TV, or other screens before bed. [17] X Expert Source Sari Eitches, MBE, MD
Integrative Internist Expert Interview. 3 April 2020. Electronic screens emit blue light, which tricks your brain into thinking it’s the middle of the afternoon. Do your best to avoid screens at least 1 hour before you hit the hay. [18] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source- Additionally, email, social media, and other stimulations will get you worked up and make it harder to fall asleep.
- If you need to use your phone or computer before you go to bed, lower the brightness and use an app that filters blue light.
- It's okay to look at electronic screens that don't emit light, such as e-readers without built-in backlights.
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Try wearing earplugs if you're dealing with constant, inescapable noise. Small earplugs or bigger, noise-eliminating earmuffs could provide the tranquil soundscape you need to drift off to sleep. If you find earplugs or earmuffs uncomfortable, you could also try sleeping with a blanket or soft pillow over your head.
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Hide your clock. Make sure your clock is out of sight, and resist the urge to check the time. You’ll never fall asleep if you constantly check the clock and think, “If I fall asleep now, I can still get 5 hours of sleep.” [19] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
- The light from a digital alarm clock can also keep you awake.
- If you have an analog clock, the ticking might be disturbing, so consider going with a quieter alternative.
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Use white noise to fall asleep in noisy environments. [20] X Expert Source Sari Eitches, MBE, MD
Integrative Internist Expert Interview. 3 April 2020. White noise is a constant, unobtrusive noise that helps you ignore disturbing sounds, like noisy neighbors or a busy street. It can be the sound of static, raindrops, rustling leaves, or calm, wordless music. You can look for a white noise channel on your video or audio streaming service, or invest in a white noise machine.- If you use a streaming app or service, make sure the white noise won’t be interrupted by commercials. Also, try not to disturb yourself from your phone. That is a common distraction to keep you up.
- A fan or air purifier could also do the trick.
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Buy or make a sleeping mask. If you're struggling with ambient light, make an impromptu sleep mask out of an old tie, pillowcase, or headband. You can also buy one online, at your local pharmacy, or at a department store.
- Before you try any sleep products, try removing or dimming light sources in your room, such as electronic clocks or mobile devices.
- You should also choose heavy, light-blocking curtains for your bedroom.
- If you still have trouble sleeping, try blocking the light even more with sleep masks.
- Adjustable sleep masks can block light better but are more expensive than normal ones.
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Keep your room cool, clean, dark, and quiet. [21] X Expert Source Sari Eitches, MBE, MD
Integrative Internist Expert Interview. 3 April 2020. Do your best to keep the temperature in your bedroom just below 70 °F (21 °C). Sleeping in a hot and uncomfortable area is not a good or relaxing way to sleep, so do your best to get air regulation throughout the room. Clean up regularly, and change your sheets every 1 to 2 weeks, or whenever they’re dirty. A cluttered space can increase stress, and it can be tough to relax if your sheets are smelly.- Additionally, use your bedroom only for sleeping. Don’t work, eat, talk on the phone, or do other activities in bed. That way, you’ll only associate your bed and bedroom with relaxation and sleep.
- Light pollution can also impact how well you sleep. When you're setting up your room for the night, consider investing in blackout curtains. These will help block any unwanted lights, including those coming from the street or other nearby buildings. [22] X Research source
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Use aromatherapy to soothe your senses. Try adding lemon balm oil, chamomile oil, lavender oil , or marjoram to a hot bath. You could also purchase an oil diffuser with reed sticks, light candles, or use a linen spray. [23] X Research source
- Try aromatherapy while you're winding down before bed. You could also keep a diffuser on your nightstand so you'll smell soothing aromas as you lie in bed.
- If you light a candle, be sure to blow it out before you go to sleep.
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Choose loose, comfortable sleepwear. Go for loose, breathable fabrics, like cotton, instead of heavy materials, like flannel. Tight, heavy sleepwear prevents your body temperature from lowering, which is necessary in order to fall asleep. Sleepwear that feels soft and comfortable can also help you relax. [24] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Sleeping nude or in underwear also helps your body regulate its temperature. Consider stripping down if you regularly feel too warm in bed.
- Your sheets should be cozy and breathable, too, so replace them if they're scratchy or uncomfortable.
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Invest in a comfortable mattress . If your mattress is old or lumpy, replacing it might solve your sleeping problems. When shopping for mattresses, always test options in the store by lying down for at least 5 to 10 minutes. [25] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
- Go for an option that's soft enough to meet your comfort needs, but make sure it's firm enough to provide support. Test out all of the store's options from extra plush to extra firm to figure out your preferences.
- Testing a mattress for several minutes gives you a better idea of how well it suits your body.
- If investing in a new mattress isn't in your budget, get a comfortable mattress pad. You could also spread 1 or 2 thick blankets over your mattress, then cover them with the fitted sheet.
- On the other hand, if budget isn't an issue, try smart mattresses with cooling and heating features.
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Stick to a routine so your body knows when it's time to sleep. If you go to bed at different times every day, your body won't know when it's supposed to fall asleep. Train yourself to fall asleep by following a set routine and practicing healthy sleep habits. [26] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
- Healthy sleep habits include avoiding heavy meals before bed, doing something relaxing before bed, and avoiding caffeine in the evening.
- Suppose you want to go to bed at 11 p.m. and wake up at 7 a.m. You might have trouble falling asleep when you begin following your schedule, but you should still wake up at the set time. You might be tired, but that will help you fall asleep faster, and you'll eventually get used to going to bed earlier.
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Eat a small, healthy bedtime snack . While you should avoid heavy meals within 3 or 4 hours of bedtime, going to bed hungry can keep you up. If you’re peckish, go for a small snack rich in protein and complex carbohydrates. Try having a banana, an avocado, some peanuts or peanut butter, or cheese and whole-grain crackers. [27] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
- Avoid sweets and pastries before bed. Sugary foods packed with simple carbs cause your blood sugar to spike and dip, which can keep you up and lower your sleep quality.
- Proteins and complex carbs will make you feel full, and you’ll be less likely to wake up in the middle of the night.
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Avoid drinking caffeine or alcohol at night. Stay away from all caffeine within 6 hours of going to bed. While you might be tempted to reach for a nightcap, alcohol can throw off your sleep cycle and lower your sleep quality.
- If you often have trouble sleeping, avoid caffeine at least 8 hours before bedtime, or cut your consumption entirely. Remember that there are sneaky sources of caffeine, such as chocolate and some pain relievers.
- If you do drink alcohol, try to limit your consumption to 1 or 2 drinks, and avoid drinking right before you go to bed.
- Even too much water can disrupt your sleep by causing you to wake up in the middle of the night to go to the bathroom. To avoid this, consider tapering off all beverages an hour or two before you go to bed.
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Stick to a regular sleep schedule , even on weekends. If you go to bed and wake up at the same times every day, you’ll eventually get used to that set schedule. On the weekends, do your best to go to bed and wake up no more than 1 hour later than during the week. [28] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
- If you sleep in on the weekends, you’ll throw off your sleep schedule and have a harder time falling asleep during the week.
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Exercise 5 days a week, but avoid working out at night. Regular exercise can help you fall asleep and improve sleep quality, provided you don’t work out before bedtime. Avoid exercise and other strenuous activities at least 3 hours before you go to bed.
- Exercise increases your blood flow and releases hormones that make you alert.
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Take a bath, meditate, or read about 30 minutes before you go to bed. Create a relaxing bedtime routine so your body knows it’s time to wind down. Read a book, try easy and relaxing stretches, listen to soothing music, or take a hot bath. [30] X Research source
- If you read, make sure your book isn’t too exciting. Reading business books or nonfiction can engage the problem-solving part of your brain and keep you awake longer.
- If you're using an e-book, choose one that doesn't emit light. If your e-book or tablet does have a built-in back light, filter out blue light in your device settings or lower the brightness. However, you might want to swap the back-lit device for a paper book if you regularly have sleep problems. [31] X Research source
- After a hot bath, your body temperature slightly decreases, which can help you fall asleep. Try adding lavender oil or Epsom salts to your bath to make it extra soothing.
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Foods to Eat and Avoid Before Bed
Expert Q&A
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QuestionWhat can I do to help me fall asleep more quickly?Dr. Sari Eitches is an Integrative Internist who runs Tower Integrative Health and Wellness, based in Los Angeles, California. She specializes in plant-based nutrition, weight management, women's health, preventative medicine, and depression. She is a Diplomate of the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She received a BS from the University of California, Berkeley, an MD from SUNY Upstate Medical University, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York, NY and served as an attending internist at the University of Pennsylvania.Make sure you keep your room as dark as you can since light could disrupt your sleep cycle. Keep your room cool as well since it will be easier for you to sleep.
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QuestionWhat if I can't fall asleep?Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine.Sleep, ironically, is like a finger trap. The harder you try to force it, the harder it is. Instead of trying to force yourself to sleep, make the decision to just rest and meditate. When you stop trying so hard, sleep happens.
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QuestionHow do I wake up earlier than usual?Paul Chernyak is a Licensed Professional Counselor in Chicago. He graduated from the American School of Professional Psychology in 2011.Try setting your alarm at an earlier time that you prefer to wake up. After a while, your mind will fall into a routine and naturally begin waking up at the earlier time. You are basically training your brain a new habit.
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Tips
- See your doctor if you experience persistent insomnia or if a lack of sleep affects your daily activities. [32] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to sourceThanks
- Sleeping with a pet might be comforting and help you fall asleep. However, if your pet moves around a lot, it might be best to keep it out of your bedroom at night.Thanks
- The more active you are in the day, the more tired you will be at the end of the day, so try to stay active in the day hours.Thanks
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Warnings
- Consult your doctor before taking a sleep aid or supplement, especially if you have a medical condition, take any medication, or are pregnant or breastfeeding. *Take only the recommended dosage, if you overdose, it can lead to many health problems.Thanks
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References
- ↑ Sari Eitches, MBE, MD. Integrative Internist. Expert Interview. 3 April 2020.
- ↑ https://medlineplus.gov/ency/patientinstructions/000853.htm
- ↑ https://www.ncbi.nlm.nih.gov/books/NBK279320/
- ↑ https://www.ncbi.nlm.nih.gov/books/NBK279320/
- ↑ Sari Eitches, MBE, MD. Integrative Internist. Expert Interview. 3 April 2020.
- ↑ https://www.ncbi.nlm.nih.gov/pubmed/23257581
- ↑ https://www.bustle.com/p/8-podcasts-to-fall-asleep-to-because-switching-off-relaxing-is-a-lot-harder-than-it-looks-9324248
- ↑ Sari Eitches, MBE, MD. Integrative Internist. Expert Interview. 3 April 2020.
- ↑ https://medlineplus.gov/ency/patientinstructions/000853.htm
- ↑ https://nccih.nih.gov/health/supplements/wiseuse.htm
- ↑ https://nccih.nih.gov/health/melatonin#hed4
- ↑ https://ods.od.nih.gov/factsheets/Valerian-HealthProfessional/
- ↑ https://nccih.nih.gov/health/chamomile/ataglance.htm
- ↑ https://medlineplus.gov/druginfo/meds/a682543.html
- ↑ https://medlineplus.gov/ency/patientinstructions/000853.htm
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3047226/?report=reader
- ↑ Sari Eitches, MBE, MD. Integrative Internist. Expert Interview. 3 April 2020.
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3047226/?report=reader
- ↑ https://medlineplus.gov/ency/patientinstructions/000853.htm
- ↑ Sari Eitches, MBE, MD. Integrative Internist. Expert Interview. 3 April 2020.
- ↑ Sari Eitches, MBE, MD. Integrative Internist. Expert Interview. 3 April 2020.
- ↑ http://www.bbc.com/news/magazine-27661394
- ↑ https://nccih.nih.gov/research/results/spotlight/040108.htm
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4853167/
- ↑ https://medlineplus.gov/ency/patientinstructions/000853.htm
- ↑ https://medlineplus.gov/healthysleep.html
- ↑ https://medlineplus.gov/healthysleep.html
- ↑ https://medlineplus.gov/ency/patientinstructions/000853.htm
- ↑ https://www.nia.nih.gov/health/good-nights-sleep#tips
- ↑ https://www.nia.nih.gov/health/good-nights-sleep#tips
- ↑ http://www.bbc.com/news/health-30574260
- ↑ https://medlineplus.gov/ency/patientinstructions/000757.htm
About This Article
Article Summary
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If you're lying in bed and can't fall asleep, grab a boring book and read for a bit to help you wind down and drift off. According to the American Sleep Association, it’s best to read outside of your bed, so that your body does not start to associate your bed with anything other than sleeping. Also, make sure to avoid looking at any electronic devices, since the light from screens can make it harder to fall asleep. You can also try doing a relaxing activity, like yoga, meditation, or taking a warm bath, to help you feel more tired. If you’re having trouble quieting your mind, write down what's bothering you in a journal and give yourself permission to revisit it later. If you don’t want to get out of bed, close your eyes and visualize relaxing scenery like a sunset or a waterfall to help you drift off. Or you can try deep breathing until you fall asleep. Inhale for 4 seconds, hold your breath for 7 seconds, then exhale slowly. If you consistently have trouble sleeping, avoid consuming alcoholic or caffeinated drinks within 6 hours of your bedtime. Finally, remember to go to sleep at the same time every night as it is easier to fall asleep if you stick to a consistent sleep schedule.
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Reader Success Stories
- "This article helped me a lot. I have always had trouble falling asleep but this cured my problems. I was reading through the Q&A and also figured out how to solve my problem of having my eyes shut and being still but lying there awake. Thank you." ..." more
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"This article helped me a lot. I have always had trouble falling asleep but this cured my problems. I was reading through the Q&A and also figured out how to solve my problem of having my eyes shut and being still but lying there awake. Thank you."
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"This page is really helpful, good luck to the those who are trying these tips and methods. Also, other ways to fall asleep may be relaxing your mind, imaging nice settings, covering your eyes somehow and finding the right sleeping position."
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"The imagination part really helped me fall asleep quicker, and I'm also doing it throughout the day and it's turning into one of my hobbies, making small descriptions, stories and imagining my future. I love to daydream now! Thanks!"
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"Wonderful article, thanks so much. I have been getting sore throats because I have carpet which collects dust, so all the stuffiness from my nose trickles and it annoys me, and sometimes it would last for a week and a half. Perfect!"
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"Very helpful reminders since it has been a while since not being able to fall asleep has occurred. Great reminders and they really do work. I don't like taking medicine to sleep so these are great things to implement."
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