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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. 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. Trying to force yourself to sleep can make you restless. Take your mind off of sleeping and think about something relaxing.  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. 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: to calm your mind and body. 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. 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.  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.   Valerian has been used to treat insomnia and nervousness for centuries. A standard dose is 600 mg.   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.  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. 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.  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.
Try slow, deep belly breathing. Try progressive muscle relaxation exercises. Escape into your imagination instead of focusing on sleeping. Block out unwanted noises. Try meditating Give sleep supplements a shot. Get up and do something relaxing if you can’t sleep.