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A 41-year-old member asked:

difficulty sleeping. any suggestions to help me drift off?

3 doctor answers6 doctors weighed in
Dr. Joseph Boland
Clinical Psychology 34 years experience
Control Stress: It is common for people to have difficulty falling asleep because they are too stressed and anxious about everything going on in their lives. If you can not manage your anxiety and stress during the day, it is hard to turn it off at night. A structured cbt program can teach you emotional self-help skills to better understand and control your anxiety and stress.
Dr. Miroslava Fox
Clinical Psychology 15 years experience
Sleep Hygiene: Before the bedtime, write a summary of your day -- +things that happened to you and a list for tomorrow to bring more structure to your routine. Have a bedtime routine, make sure the room is a little on a cooler side, take a warm shower before bed, try relaxation. If these things don't help, seek someone who works with sleep difficulties and talk to your physician to find a reason for insomnia.
Dr. Shaym Puppala
Internal Medicine 25 years experience
Sleep hygiene: Try any that apply: 1) Keep a regular sleep schedule (same time in/out of bed), 2) quiet, dark room - no TV/music, 3) use bedroom only for sleep/marital relations, 4)if no sleep in 20min, leave room until sleepy, then try again (repeat as needed), 5)No caffeine after noon/no alcohol at bedtime, 6)write worries in a journal by bedside, then deal with them next day,7) No success in 6 weeks? See doc.

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Similar questions

A 31-year-old member asked:

I've been having difficulty sleeping. Should I get new sheets, and if so, which kind of sheets or blankets?

1 doctor answer2 doctors weighed in
Dr. Martin Raff
Infectious Disease 56 years experience
Physical discomfort?: If you thing that the sheets are uncomfortable replace them, but that is seldom the cause of insomnia. Learn some relaxation techniques, exercise so that you are fatigued when going to bed. Also, are you have trouble falling asleep or do you awaken and have trouble falling back to sleep? Need more info to help.
A 34-year-old member asked:

What causes difficulty sleeping?

2 doctor answers2 doctors weighed in
Dr. Michelle Zetoony
Sleep Medicine 18 years experience
Endless: You think it, it can make you have difficulty sleeping. You've heard that the mind is a terrible thing to waste.Well nighttime sleep is definitely affected by what is going on in your mind and your body.
Port Allen, Louisiana
A 27-year-old female asked:

I'm having difficulty sleeping i go to bed 12 or 1 in the morning and wake up at 10 am should I be concerned or do something to help me sleep?

1 doctor answer4 doctors weighed in
Dr. Lawrence Smith
Clinical Psychology 30 years experience
Sleep hygiene: Here are some suggestions: (1) try to exercise at least 20-30 minutes a day; (2) avoid caffeine, nicotine, and alcohol; (3) relax before bed; (3) if possible, wake up with the sun, or use very bright lights in the morning; (4) don't lie in bed awake (get up and relax a while); (5) control your room temperature (keep it cool).
Australia
A 21-year-old female asked:

I've been having troubles sleeping for 3wk now and i thought it ws just due to me moving out for first time but its been just over 3 weeks what can I do?

1 doctor answer2 doctors weighed in
Dr. Heidi Fowler
Psychiatry 25 years experience
Use excellent sleep: Hygiene. 1. Keep a regular bedtime & wakening time (to include weekends). Get up the same time each day, regardless of what time you fell asleep. 2. Make a regular, relaxing bedtime routine. Relaxing rituals prior to bedtime may include a warm bath or shower, aroma therapy, reading, or listening to gentle music. 3. Sleep in a dark, quiet, cool room on comfortable mattress & pillows.
Dr. Heidi Fowler
Psychiatry 25 years experience
Provided original answer
comfortable mattress & pillows. 4. Use the bedroom only for sleep & sex. Have work materials, computers, & TVs in another room. 5. Finish eating at least 2-3 hs prior to your regular bedtime. 6. No caffeine within 6 hours; alcohol & smoking within 2 hrs of bedtime. Alcoholism is a major cause for insomnia. 7. Exercise regularly; finish a few hours before bedtime. 8. No naps. 9. Go to bed only when sleepy. Lay in bed only for sleeping, not for work or watching TV. 10. Designate another time to write down problems & possible solutions in the late afternoon or early evening, not close to bedtime. 11. After 10-15 minutes of not being able to get to sleep, go to another room to read or watch TV until sleepy. Consider chamomile tea before bed. Warm milk. Lavender oil in bath or lavender scent on pillow. Melatonin is very helpful. Acupuncture often works well for insomnia.
Aug 1, 2013
A 31-year-old member asked:

These last couple of nights i've been struggling to sleep. Any ways on how to get to sleep quickly?

1 doctor answer1 doctor weighed in
Dr. Heidi Fowler
Psychiatry 25 years experience
Use great sleep: Hygiene. Retire ; rise same time each day. Keep bedroom dark ; cool ; use only for sex ; sleep. Turn off tv. No naps. Exercise regularly but not in late evening. No caffeine for 6 hrs ; no alcohol or tobacco w/i 2 hrs of sleep. Keep dinner moderate sized ; finish at least 2 to 3 hrs before sleep. Can try warm milk, chamomile tea or melatonin along w light reading, warm bath or lavender scent.

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Last updated Jul 3, 2015

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