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A member asked:
I cant sleep before 3 a.m and i wake up after 11:00 am what should i do ? tnx
2 doctors weighed in across 2 answers
Take a slow approach: sounds like a sleep-phase disorder. You can do several things to make gradual change-#1. Bright light in am, dim after 6pm and no electronics. #2Bed is only for sleep and sex #3.Try increasing melatonin at suppertime.#4no exercise after supper.#5short period of sleep medication if the above doesn't help to reset your schedule
Answered 8/5/2020
3.1k views
Sleep Hygiene is Key: Keep reg. bed & wake time. Make routine: warm bath /shower, aromatherapy, read, or gentle music. Sleep in dark, quiet, cool room w comfy mattress/pillows & no work materials or computer. Bedroom only for sleep & sex. No food 2-3 hrs, caffeine w/i 6 hrs, alcohol or smoking w/i 2 hrs of bed. Exercise at least few hrs before bed. No naps. Retire only if tired. Deal wi problems at another time. After
Answered 8/5/2020
55 views
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