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Insomnia ¦ Trouble Sleeping: Symptoms, Causes, Treatment, Remedies for Kids and Adults

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If you are experiencing low−quality sleep or inability to sleep for months or years.

If you are having troubles with your sleep since a couple of days (only).

Your school/work performance is poor and you keep falling asleep in the middle of the day.

If it takes you hours to fall asleep but you still get enough rest for a decent performance at work or school. But you are cranky, moody, have trouble focusing, and far from the best you can be.

If you can fall asleep without much trouble, but you wake up multiple times during the night.

Click on this if you don't have troubles sleeping, but when you are on a vacation or a business trip you have troubles sleeping in a bed that's not yours.

Click this if you only want some quick solutions to get you to sleep right away.

Click on this if Restless Leg Syndrom is causing you poor quality sleep or insomnia.

If you work only night shifts or a combination of day and night shifts and it's messing with your sleep.

If your pregnancy is the only thing that causes you sleep problems.

Click on this if menopause symptoms (hot flashes and sweating) disrupt your sleep.

  1. Keep a sleep diary

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  2. Define a consistent sleep schedule

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  3. Change your mattress

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  4. Avoid caffeine

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  5. Go to a sleep analysis center

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  6. Consult your doctor

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  7. Keep your bedroom dark and cool

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  8. Try light therapy for insomnia

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  9. Use sleep tracking gadgets

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  10. Try cognitive therapy

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  11. Exercise regularly

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  12. Engage in sexual activities before bed

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  13. Educate yourself about insomnia

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  14. Get an appropriate pillow

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  15. Create a sleeping nest

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  16. Include specific food in your diet

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  17. Avoid looking at screens before bedtime

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  18. Only go to sleep when you feel really tired

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  19. Wear ear plugs

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  20. Change your sleep schedule

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  21. Try prescription sleeping medication

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  22. Try some bedtime yoga

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  23. Identify what causes stress to your child

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  24. Consult your child's doctor

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  25. Enlist your child in a sleep study

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  26. Help your child overcome fear of the dark

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  27. Reconsider your child's bedtime

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  28. Limit your child's TV and computer time

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  29. Squeeze your muscles

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  30. Take magnesium supplement

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  31. Use an app called pzizz

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  32. Use a white noise machine

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  33. Use lavender essential oil

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  34. Practice yoga

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  35. Try meditation

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  36. Shut your brain off in the evening

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  37. Try St. John's Wort

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  38. Read a book before bed

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  39. Wear blue light blocking glasses

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  40. Keep family and friends informed

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  41. Dose your cups of coffee

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  42. Go to bed at the same time

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  43. Sleep on a cool pillow

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  44. Avoid spicy food

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  45. Try sleeping with extra pillows

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  46. Carefully book your hotel room

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  47. Take your favorite music with you

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  48. Bring your own bedding

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  49. Take your favorite scent with you

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  50. Take your favorite book with you

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  51. Try drinking herbal teas

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  52. Quit smoking

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  53. Address your worries before bedtime

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  54. Limit your nap to 20 minutes maximum

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  55. Increase exposure to sunlight during the day

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  56. Avoid large meals before bed

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  57. Lower the lights two hours before bedtime

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  58. Limit your alcohol intake

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  59. Try some leg exercises before bed

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  60. Check the side effects of your prescribed medication

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  61. Put pets in their place

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  62. Establish regular bedtime for your child

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  63. Limit sweets and beverages

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  64. Carefully schedule your child's naps

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  65. Try to stay awake

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  66. Keep ice and a glass of water near your bed

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  67. Try using antidepressants

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  68. Visualize yourself asleep

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  69. Adjust your sleep schedule before you leave

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  70. Try melatonin supplement

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  71. Try over−the−counter sleeping pills

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  72. Have a nice warm bath

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  73. Write down your problems

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  74. Avoid looking at clocks

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  75. Make your bed

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  76. Try taurine supplement

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  77. Try taking vitamin B−6 supplement

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  78. Try valerian root extract

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  79. Have a glass of warm milk

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  80. Massage your calves

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  81. Take iron supplement

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  82. Install and use f.lux

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  83. Take magnesium before bed time

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  84. Change your way of life

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  85. Make good sleep your top priority

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  86. Remember: you also recover if you don't sleep

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