00:00Welcome back sunbro, we hope you all in great health and great money.
00:04Before we start, please at least subscribe so we can have little money for food and paying bills.
00:09Alright, today we are going to talk about top 6 insomnia remedies that actually work.
00:15Having trouble falling or staying asleep. You might have insomnia, a common sleep issue that
00:19affects your rest. Adults typically need 7 to 9 hours, but sleep quality matters more than the
00:24number. Poor sleep can leave you tired, moody, and unfocused. Long term, it can raise your risk of
00:30depression, heart disease, obesity, and diabetes. Common causes include stress, anxiety, or depression,
00:37noise or uncomfortable sleep conditions, alcohol, caffeine, nicotine, or drug use,
00:42and shift work or irregular hours. Here are simple fixes to try. 1. Exercise. Daily movement helps,
00:49but avoid workouts within 2 hours of bedtime. 2. Stick to a schedule. Go to bed and wake up at
00:54the same time daily. Skip naps so you're tired at night. 3. Eat and drink smart. Avoid big meals,
01:00caffeine after mid-afternoon, and alcohol near bedtime. Try warm milk or chamomile tea to relax.
01:064. Limit light. Darken your room with thick curtains or a sleep mask. Stay off screens before bed,
01:12they stimulate your brain. Instead, read, listen to music, or take a warm bath. If you get up at night,
01:18use a small flashlight instead of turning on bright lights. 5. Create a calm environment. Finish
01:24stressful tasks earlier in the day. Keep your room quiet and cool. Try earplugs or white noise,
01:29and hide your clock. Watching the time just adds stress. 6. Know when to get help. If nothing's
01:35working and it's been going on for months or messing with your daily life, talk to your doctor.
01:39They might suggest therapy, sleep aids, or other treatments.
01:42Come again to our next meeting Sunbro.
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