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How to Fix 9 Common Sleep Problems With Science

If you’re having trouble sleeping, whether it’s simple insomnia or something more serious in the form of neck or back pain, leg cramps or even a stomachache, Science Alert has nine ideas to help get you some shuteye. Interestingly, none of the solutions involves medications.

On any given night, about half of Americans are unable to fall asleep or stay asleep, so any ideas that can help are appreciated. Some people have resorted to sleep trackers, which can be useful for revealing how much time you actually spend asleep, in both REM and light sleep. Others have fitness wristbands that tell you what activities led to your best sleep and what factors resulted in poor sleep.

Another sleep strategy some folks have tried is cognitive behavior therapy for insomnia (CBT-1), which is considered the gold standard treatment for insomniacs, although specialists in this area are hard to come by. But in the absence of a CBT therapist or electronic trackers, there are still other things you can try to help yourself sleep better.

Begin by creating a good sleep hygiene program that involves turning off the TV, computer and/or tablet at least an hour before bed. Make sure you get bright sun exposure regularly during the day, and sleep in complete darkness at night. Take a warm shower or bath at least 90 minutes before bed, and then keep your bedroom temperature no higher than 70 degrees F.

Also try to go to bed at the same time every night, and to get up at the same time in the morning.
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