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A 18-year-old male asked:

Im having sleeping problems! when i try to sleep i think of random things like songs or whatever!also i have problem staying asleep!any tips sleep?

1 doctor answer4 doctors weighed in
Dr. Heidi Fowler
Psychiatry 26 years experience
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 2-3 hrs.
Created for people with ongoing healthcare needs but benefits everyone.
Dr. Heidi Fowler
Psychiatry 26 years experience
Provided original answer
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 or melatonin.
Apr 24, 2014
Last updated Feb 26, 2016


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