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Doze Off After Reading These Expert Tips For Falling Asleep

PITTSBURGH (KDKA) – After a day of going full-speed, it's often hard to put on the brakes and simply coast into sleep.

"Sleep is the one treatment that is free," said sleep expert Dr. Conrad Iber. "It's easy to get, you don't have to do much work and it improves your brain performance."

But for many people, that's easier said than done.

Dr. Conrad Iber says we all know caffeine, stress and technology keeps us awake. But what you may not know is how to get rid of insomnia.

He says, if you can, let your body dictate your sleeping pattern.

"Some of us are night owls and others are larks," he said. "And you kind of need to know which you are."

What Dr. Iber means is getting a feel for when your body naturally wants to sleep.

A study done in Colorado took a group of night owls camping. After one week, the group's sleep patterns synchronized with sunset and sunrise.

Essentially their bodies learned to fall asleep when it became dark, without the help of any sleeping aids.

"Some of the prescription medicines long-term are probably not a good idea," he said.

He says those can make you too sleepy over time.

But Dr. Iber does recommend asking your doctor about melatonin. It's a natural sleep supplement that your body already produces. He says aromatherapy lotions have also proven effective.

And then there's the matter of breathing.

Some sleep doctors recommend the 4, 7, 8 breathing method: breathing in for a count of 4, holding your breath for a count of 7 and then exhaling for a count of 8 and then repeating.

It helps you relax and it mimics the sleep process. The incentive to try any of these is more than just feeling good. It's about giving your brain a chance to reset and reach its full potential.

"The brain has to work during the day and rest at night and the toxins in the brain have to be cleaned out," said Dr. Iber.

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