‼️🛌🏻🛌🏻With #insomnia, you may have trouble falling asleep😵💫😵💫, staying asleep, or getting good quality sleep. This happens even if you have the time ⏱️and the right environment to sleep well😴😴😴.
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#Insomnia can get in the way of your daily activities and may make you feel sleepy 😴😴🥲during the day.
🚩If you have #insomnia, you may experience several different symptoms:
🔖Lie awake for a long time before you fall asleep.
🔖Wake up often during the night🌑/ be awake for most of the night.
🔖Waking up too early in the morning🌕🌝 and not getting back to sleep.
🔖Poor-quality sleep may lead you to wake up feeling unrested😮💨😮💨😮💨.
🔖Have trouble focusing on daily tasks🫡🫡.
🔖Feel anxious, depressed, or easily annoyed.
‼️ #insomnia?
🪄Adopt healthy sleep 🛌🏻habits and a regular daytime schedule🕙🕘 to help you maintain a regular sleep-wake cycle.
🪄Avoid caffeine☕☕, nicotine🚭, and alcohol 🍷🥃🍺🍻🥂close to your bedtime, as these can make it more difficult for you to fall asleep.
🪄Make your bedroom sleep friendly. Sleep in a cool💦, quiet, dark place.
🪄Go to sleep and wake up around the same time 🕙each day, even on the weekends.
🪄Get regular physical activity🏃♂️🏃♀️ during the daytime.Exercising close to bedtime can make it harder to fall asleep.
🪄Avoid naps, especially in the afternoon🌓.
🪄Eat meals on a regular schedule and avoid late-night dinners.
🪄Learn new ways to manage stress. For example, read a book📚, listen to soothing music🎼, or take a hot bath, massage therapy, meditation, or yoga🧘♀️🧘♂️ to help you relax.
🪄Acupuncture may also help improve #insomnia, especially in older adults.
🪄Avoid certain over-the-counter and prescription medicines💊 that can disrupt sleep.
✅Talk with your healthcare provider about which medicines will not disrupt your sleep.
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