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  1. www.helpguide.org › articles › sleepInsomnia Causes, Symptoms & Cures What to Do When You Can't Sleep

    Jun 18, 2024 · Symptoms of insomnia. These include: Difficulty falling asleep despite being tired. Waking up frequently during the night. Trouble getting back to sleep when awakened. Unrefreshing sleep. Relying on sleeping pills or alcohol to fall asleep. Waking up too early in the morning.

  2. www.nhs.uk › conditions › insomniaInsomnia - NHS

    How much sleep you need. Everyone needs different amounts of sleep. On average: adults need 7 to 9 hours; children need 9 to 13 hours; toddlers and babies need 12 to 17 hours; You probably do not get enough sleep if you're constantly tired during the day. What causes insomnia. The most common causes of insomnia are: stress, anxiety or ...

  3. www.sleepfoundation.org › sleep-hygiene › how-to-fallHow to Fall Asleep Fast: 5 Tested Strategies - Sleep Foundation

    Feb 26, 2024 · Tense your face muscles for 10 seconds. Release the tension and take several deep breaths. Next, tense your shoulder muscles for 10 seconds before releasing. Inhale and exhale deeply. Repeat these steps for other muscle groups throughout your body, starting with your shoulders and continuing through to your feet.

    • 3 min

  4. www.health.harvard.edu › sleep › 8-reasons-why-youre8 reasons why you're not sleeping - Harvard Health

    Aug 13, 2021 · Solution: Follow a few basic sleep hygiene strategies. Go to bed and wake up at the same times each day. Keep your bedroom cool, dark, and comfortable. Use your bed for sleep and sex only. If you can't fall asleep within 15 minutes, get up and leave the bedroom. Read or do another quiet activity for 15 to 20 minutes until you get sleepy.

  5. www.mayoclinic.org › diseases-conditions › insomniaInsomnia - Diagnosis and treatment - Mayo Clinic

    Jan 16, 2024 · Treatment. Changing sleep habits and taking care of any issues related to insomnia, such as stress, medical conditions or medicines, can result in restful sleep for many people. If these steps do not work, your doctor may recommend cognitive behavioral therapy (CBT), medicines or both to improve relaxation and sleep.

  6. www.health.harvard.edu › sleep › awake-at-3-amAwake at 3 a.m.? Strategies to help you to get back to sleep

    Sep 19, 2016 · Set a regular sleep schedule. Try to go to bed and wake up at the same time every day, which helps synchronize your sleep-wake cycle. Limit awake-time in bed. If you don't get back to sleep within 20 minutes after waking up in the middle of the night, get out of bed and do something relaxing until you feel sleepy again. Stay away from stimulants.

  7. www.healthline.com › nutrition › ways-to-fall-asleep20 Simple Tips That Help You Fall Asleep Quickly - Healthline

    Aug 10, 2020 · Exhale completely through your mouth and make a “whoosh” sound. Close your mouth and inhale through your nose while mentally counting to 4. Hold your breath and mentally count to 7. Open your ...