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Sleep Restriction Therapy is a technique where you limit the amount of time you spend in bed to the hours you actually sleep. By gradually increasing your time in bed as your sleep improves, you can retrain your body to associate the bed with restful sleep. This method helps break the cycle of ...
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Cognitive Behavioral Therapy for Insomnia (CBT-I) helps address the underlying thoughts and behaviors that contribute to sleeplessness. CBT-I focuses on changing negative sleep patterns and replacing them with healthy habits. Techniques include relaxation exercises, sleep hygiene practices, and ...
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Staying hydrated throughout the day is important for overall health, but drinking too much liquid close to bedtime can lead to frequent trips to the bathroom, disrupting sleep. To avoid insomnia, try to limit your fluid intake in the evening and focus on staying hydrated earlier in the day. This ...
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Guided meditation helps shift focus away from pain, promoting relaxation and stress relief. Learn how mindfulness can improve your perception of pain and make discomfort easier to manage. This technique offers a holistic approach to pain control.
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To overcome anxiety and insomnia, establishing a calming routine is essential. Start by setting a regular sleep schedule, as consistency helps regulate your body’s internal clock. Avoid caffeine, heavy meals, and electronics at least an hour before bed to reduce stimulation. Practice relaxation ...
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Mindfulness and breathing exercises are powerful tools for both anxiety and insomnia. Mindfulness helps you stay present, which reduces anxiety-provoking thoughts, while breathing exercises can slow down a racing heart and promote calm. Practice focusing on your breath or gently bringing your ...
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There are many misconceptions about healthy eating, like the idea that fats are bad or carbs cause weight gain. Understanding the truth about food helps you make better dietary choices. Healthy fats, like those in avocados and nuts, are vital for brain health, while whole grains provide necessary ...
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PMR involves tensing and releasing each muscle group, starting from your toes up to your head. This helps release tension, promotes relaxation, and clears the mind from anxiety, making it easier to fall asleep. Spend a few minutes on each area to experience complete physical relaxation.
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Health in Los Angeles
Blue light from screens can disrupt your natural sleep cycle, increasing insomnia. Stop using screens at least an hour before bed and switch to calming activities like reading or meditation. This adjustment helps promote melatonin production, reduces anxiety, and prepares your body for restful ...
Health in Los Angeles
A warm bath or shower before bed relaxes muscles, reduces stress, and promotes a drop in body temperature once you step out, which signals your body it’s time for sleep. This simple practice helps ease both anxiety and insomnia, making it easier to drift into sleep.
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