or do some motion b4 going to bed )

mint tea is good )

mint tea helps me

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Poor sleep can be a consequence of stress or other body disorder. Of course now you can buy any pills, but it is harmful. I advise you to use only natural medicine, such as CBD oil https://greenpapas.com/blogs/cbd/cbd-oil-sleep. You will need a few drops before going to bed to get a good sleep.

In the event that you battle with a sleeping disorder and have issues dozing during the evening, you may have considered swinging to CBD oil for help. Cannabidiol (all the more generally known as CBD) has various realized medical advantages, including facilitating indications of uneasiness, agony and stress. Try to buy some oil or pills from premium jane and use themm I'm sure it will help! Good luck!

For now, when your thoughts are set. There are this set of steps:

You need to start taking deep breaths. Smooth normal breath which is a little long and deep.
When you are breathing in, your belly should come out. Up, in this case (while you are lying down). And while breathing out, your belly should go in. To check this pattern you may keep one of your palm over your novel-region.
Now, start breathing in till for say, 4 counts! And breathing out till 6. i.e. exhaling a little longer than inhaling. Count this as one. And go on till 20 counts.
Before you will reach this count.. you will be in the sweet lap of Nindiya Rani, Sleeping Queen.

I think you should try some pills for it

try to get some fresh air before you go to sleep

Make sure to not have a good wank before you sleep. You can get pretty excited and your fantasies will go wild. Because of this, you will not be able to sleep.

If that's a recent problem in your case, then I suppose that your insomnia can be effectiveky treated naturally.
The most helpful tips for this are for example:
- starting to make physical exercises regurarly (this will make you more healthier and relaxed before the sleep time, also it's very helpful for reducing the stress hormones levels which are one of the main reasons of insomnia)
- correcting your sleep schedule (you'll need to get adjusted to one and the same bedtime and wake-up time, also have no less than 8 hours of sleep regurarly)
- avoiding eating before your bedtime (it's very stressful for your stomach and body in geneal, that's why your last meal should be not later than 3 hours before your sleep)
- practising relaxation techniques (for example yoga is very helpful for reducing the stress/anxiety and becoming very relaxed before the bedtime)

If this problem doesn't dissappear for a long time, it'll be a time for a professional medical examination because it can be a sign of some hidden illnesses like hormonal imbalance. For example, low testosterone https://www.hgha.com/testosterone-levels-in-women often causes sleep disorders as also mood swings, depression, anxiety, weak libido and so on.

Originally Posted by Leggent

Last time I do not sleep well. Can you give some advice?

You should be in a good mood before you go to bed. don't get too excited.

A good herbal tea will help you

I sleep SO much better with some heavy blankets piled on my legs. I want to purchase an actual therapeutic weighted blanket https://melacomfort.com and I'm saving up for it now. It calms me just *thinking* about the comfort it provides to have the pressure on my legs.
As for aromatherapy, I really like the "input" that certain scents provide. I put a scented lotion on my hands before bed and I always wear my perfume during the day (both very light scents). It's worth a try.

What exactly do you have problems with sleep? It’s usually hard for me to fall asleep if the room is hot or stuffy, and I don’t sleep well if there is noise or light from my neighbor’s computer. I sleep very sensitively and it's important for me that there is no light in the room and it's quiet. Also I used to sleep badly because I had a too warm blanket. I found here https://comfortersetreviews.com an article with reviews of different summer blankets. I want to choose one. Proper bedding made from natural fabrics and which corresponds to the season is very important to sleep well and not wake up at night. On the Internet there is a lot of information on this. In order to quickly fall asleep, I can advise you to meditate. It help to relax well before bedtime.