A 41-year-old member asked:
how to get a good 8 hours of sleep?
1 doctor answer
Dr. Heidi Fowler answered
25 years experience Psychiatry
Use good sleep: hygiene. 1. Keep regular bed & wakening time (includes weekends). Get up same time daily.
2. Make a regular, relaxing bedtime routine: warm bath or shower, aromatherapy, reading, or listening to gentle music.
3. Sleep in dark, quiet, cool room w comfortable mattress & pillows.
4. Use bedroom only for sleep & sex. Put work materials, computers, & TVs in another room.
5. Finish eating at least.
Answered on May 17, 2014
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2 comments
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Dr. Heidi Fowler commented
25 years experience Psychiatry
Provided original answer
or Lavender oil in bath or on pillow.
May 9, 2014
Dr. Heidi Fowler commented
25 years experience Psychiatry
Provided original answer
2-3 hrs
prior to bed.
6. No caffeine w/i 6 hours; alcohol & smoking w/i 2 hrs of bed.
7. Exercise regularly; finish a few hrs before bedtime.
8. No naps & go to bed only when sleepy.
9. Find another time to write down problems & solutions.
10. After 10-15 mins of inability to sleep, go to another room & read or watch TV until sleepy. Consider acupuncture, chamomile tea, warm milk, melatonin >
May 9, 2014
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