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Magnesium plays a key role in calming the nervous system and promoting deep sleep. Foods like almonds, spinach, and bananas are rich in magnesium, but supplements or Epsom salt... Lire la suite

Instead of tossing and turning, get out of bed and do a low-stimulation activity like reading under dim light or practicing deep breathing. Avoid screens and stressful thoughts... Lire la suite

Natural daylight exposure, especially within the first hour of waking, resets your circadian rhythm. It helps regulate melatonin production, making it easier to feel sleepy at... Lire la suite

This traditional Indian drink combines warm milk with sleep-promoting spices like nutmeg, turmeric, and ashwagandha. Rich in tryptophan, it aids melatonin production, relaxing... Lire la suite

A cooler body temperature signals sleep readiness. Taking a warm bath 90 minutes before bed, keeping the room at 60-67°F (15-19°C), and using breathable sheets can optimize... Lire la suite

While white noise masks background sounds, pink noise, like rainfall or ocean waves, has a more balanced frequency that enhances sleep quality. Studies show pink noise can... Lire la suite

Weighted blankets provide deep pressure stimulation, which mimics a comforting hug. This sensation increases serotonin and melatonin production while reducing cortisol levels... Lire la suite

CBT-I is a scientifically backed approach that helps individuals reframe negative thoughts about sleep. It tackles habits that fuel insomnia, such as bedtime anxiety or... Lire la suite

Creating a pre-sleep routine signals your brain that it's time to rest. Activities like dimming lights, sipping herbal tea, stretching, or reading a physical book help ease the... Lire la suite

Following the 10-3-2-1-0 sleep rule helps regulate sleep patterns. Stop caffeine 10 hours before bed, avoid heavy meals 3 hours prior, limit screen time 1 hour before, and wake... Lire la suite

Focusing on gratitude helps rewire the brain to concentrate on positive aspects of life instead of fears and worries. Keeping a gratitude journal or expressing appreciation... Lire la suite

CBT is a proven psychological approach that helps individuals identify and challenge negative thought patterns that contribute to anxiety. By restructuring thoughts and... Lire la suite

Essential oils like lavender, chamomile, and bergamot have calming effects on the nervous system. Diffusing essential oils, applying them topically, or inhaling their scent can... Lire la suite

Isolation fuels anxiety, while strong social connections help reduce stress and promote emotional well-being. Talking to friends, family, or support groups provides reassurance... Lire la suite