for about a month now i took valerian extract+Humulus lupulus extract+melatonin+eszoplicone and i slept good so far .and i take 25mg quietapine as needed.i hope it lasts.
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Valerian might work less effective if you take it for a longer period, so you might need to take a break from it at some point.
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i tried to lower the valerian dose at one night and i suffered from terrible insomnia.almost all hypnotics and sedative drugs and herbs lose effect over time as the body develop tolerance.and i am scared from this moment.
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Micro habits should help too.
Follow a strict sleep schedule: same bed time every night, same wake up time.
Dim all lights in the evening and allow your body/mind to unwind.
Don’t eat for about two hours before going to sleep.
Don’t listen to loud music, don’t play intense games for at least half an hour before sleep.
All of the above have helped me develop and maintain a good sleep hygiene. Sleep is a crucial part of our lives.
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