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1. Stick to a regular sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends.

2. Create a relaxing bedtime routine. Take a warm bath, read a book, or listen to calming music to help you unwind before bed.

3. Make sure your sleep environment is comfortable. Your bedroom should be cool, dark, and quiet, with a comfortable mattress and pillows.

4. Avoid caffeine, nicotine, and alcohol. These substances can interfere with sleep and make it harder to fall asleep and stay asleep.

5. Limit your exposure to screens before bedtime. The blue light emitted by electronic devices can disrupt your body's natural sleep-wake cycle.

6. Get regular exercise. Physical activity can help you fall asleep faster and improve the quality of your sleep.

If you continue to have trouble sleeping, you may want to consider speaking with a healthcare professional who can provide additional guidance and support.

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1. Practice good sleep hygiene: Make sure that your bedroom is cool, dark, and quiet, and that your bed is comfortable. Avoid screens (phone, TV, computer) for at least an hour before bedtime, and try to relax and unwind before going to sleep.

2. Establish a bedtime routine: Try to go to bed at the same time every night, and do something calming before bed, such as reading or taking a warm bath.

3. Exercise regularly: Regular physical activity can help you sleep better, but try to avoid vigorous exercise close to bedtime.

4. Avoid caffeine and alcohol: Both caffeine and alcohol can interfere with sleep, so try to limit your intake of these substances, especially in the hours leading up to bedtime.

5. Try relaxation techniques: Deep breathing, progressive muscle relaxation, and mindfulness meditation can all help to reduce anxiety and promote sleep.

If these strategies don't seem to be helping, or if your insomnia is severe or persists for an extended period of time, you may want to consider seeking professional help. A mental health professional or sleep specialist can help you identify the causes of your insomnia and develop a treatment plan that is tailored to your specific needs .

Does Weighted Blanket Help Reduce Anxiety Levels?

Weighted blankets are used by many people especially anxious, insomniacs, or autistic people. These blankets have shown to provide a complementary and safe treatment for a peaceful sleep.

These are safe to use, and are used by both children and adults. Weighted blankets helps one get into a relaxed state and allows deep sleep.

Weighted blankets press your body lower during sleep, which helps to ground you. The process of "earthing" or "grounding" can be extremely relaxing. Deep pressure touch (DPT), a type of therapy that involves hard, hands-on contact to decrease chronic stress and high levels of anxiety, is likewise simulated by the blankets.

Grounding has been shown in studies to help reduce cortisol, a stress hormone, levels at night. When your brain believes you're being attacked, it releases cortisol, which triggers the fight, flight, or freeze response. Cortisol levels might rise as a result of stress. The immune system may suffer as a result of this. It can also raise blood sugar levels and have a negative impact on the digestive system.

Weighted blankets can encourage relaxation and help interrupt the cycle by offering deep pressure contact. This could cause the release of the feel-good hormones serotonin and dopamine, produced by the brain. Stress, anxiety, and sadness are all aided by these chemicals.

Weighted blankets weighing 30 pounds were proven to be an effective and safe technique to alleviate anxiety in people in a study. Sixty-three percent of the 32 people who took part in the study said they were less anxious (Mullen et al., 2008).

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