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Hãy viết đoạn tóm tắt về nội dung bằng tiếng việt kích thích người mua: Trouble Sleeping? These 42 Expert Sleep Tips Can Help

There’s one thing we do every night that greatly impacts all aspects of our well-being: . The Centers for Disease Control and Prevention estimates that more than 30% of adults in the US don’t get , and that makes us tired, cranky and caffeine-addicted. The reasons for poor sleep health range from having the wrong and to fighting your natural .

We can’t forget the role that technology plays in our sleep quality, too. There’s a lot of research that it could be , keeping us up too long and preventing us from getting enough quality sleep, night after night.

While tech can help you better understand your sleep patterns and quality, it is also responsible for . If you’re staying up too late  or scrolling through Instagram in bed until the wee hours (guilty), it’s not too late to save your sleep. There are a lot of  out there, so let’s dive into what really works when you’re wondering how to get better sleep with our expert list of tips and tricks. 

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1. Address potential health issues first

The reason you might not sleep well at night may have nothing to do with your environment or your phone screen. There are several that could be to blame. For instance,  is a dangerous condition that causes you to temporarily (and repeatedly) stop breathing while sleeping.

Perhaps your is sabotaging your sleep. If you’re one of the 35% of all Americans who experience sleep disturbances, you know just how frustrating it can feel to . It’s a form of insomnia that can be attributed to a variety of factors, including what you’re eating or stress. 

Sleep deprivation isn’t something you want to brush off or taut as a badge of honor — it can lead to serious chronic health issues.

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4. Create the perfect sleep environment

Winding down from your day is important to get the best rest and help you create the better. Try creating a you follow daily.

Beyond that, your bedroom should be the perfect oasis to encourage sleep. Keep your thermostat low because the  in a room that’s about 60-67 degrees Fahrenheit. Pair this with an ,  and a and you’re well on your way to the best night of sleep you’ve ever had.

Make sure your bedroom is dark and quiet: Use blackout curtains to keep the light out and limit sleep disruptions.

Do you wake up with a dry mouth, cracked lips or nosebleeds? The  may be too low. A humidifier will add water vapor to the air, which can not only make the ambient temperature in the room feel cooler but also help combat your dry skin and sinuses. Having a humidifier can also remove bacteria and allergens from the air, keeping your throat and sinuses comfortable.

If you see an overabundance of dust collecting in the corners (faster than it should), it may be time to consider an air purifier. You may also consider adding plants to the bedroom. Not only do plants liven up a space to make it feel more homey, but certain plants have anxiety-relieving and air-purifying effects that may help you get a better night’s sleep.

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33. Meditation. Practicing meditation and breathing techniques allows your mind to relax, often .

34. Try acupuncture. There are several major acupressure points that, when stimulated, can help you feel more relaxed at night. Acupuncture is a practice that restores the body, relieves pain, and eases stress, making it easier to fall asleep. 

35. Visit the chiropractor. They can recommend sleep positions and pillows to help you sleep better for your body’s specific needs.

36. Do not disturb. Use a “do not disturb” sign to let others in your home know when you’re asleep. This is an especially good trick if you work abnormal shifts.

37. Cuddle up. Snuggling releases chemicals that improve your mood, reduce stress and help you sleep.

38. Use your bed for sleep and sex only. Doing so allows your mind to associate your bed with those two activities only, allowing you to sleep more efficiently over time.

39. Trick your brain. Reverse psychology might be the trick, as a Scottish study found insomniacs had better luck falling asleep by trying to talk their brain into staying awake.

40. Sleep medicine. Medications can treat insomnia and other sleep disorders. It’s important to consult with your doctor first before deciding on a treatment course.

41. Supplements. Certain supplements such as or can activate the neurotransmitters responsible for helping you sleep. Melatonin is a hormone that can help to regulate sleep, making it easier to fall and stay asleep. Be sure to speak to your healthcare provider before starting any new supplements or treatments to ensure they’re right for you.

42. Drink tea. Certain herbal  like chamomile or lavender have a calming effect while valerian root can act as a sedative. 

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