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A 34-year-old member asked:

How can normalize my sleep with natural treatments or diet?

1 doctor answer13 doctors weighed in
Dr. Theodore Cole
Specializes in Family Medicine
Schedule: Keep as regular a schedule as possible, going to bed and getting up at the same time. Avoid all stimulants (coffee, chocolate, etc) after 12pm. Make sure you're room is dark and noise free. Stop watching tv or using the computer an hour before bedtime. Exercise in the morning or early afternoon. And a nice cup of chamomile tea before bed never hurts.
Dr. Daniel McGee
Family Medicine 16 years experience
Avoiding refined sugars and processed foods may also help. Several medications can disrupt normal sleep cycles. Over the counter Melatonin 2 to 3mg at bedtime helps, the only common side effect being vivid dreams for some people. It can be taken as a pill but I like using the sublingual spray. Regular exercise also helps, but it should be done at least 3 or 4 hours prior to bedtime.
Jan 23, 2012
Dr. Bronwyn Woods
Family Medicine 21 years experience
If the sleep hygeien described above doesn t help try some otc melatonin 3mg 20 minutes before bedtime.
Jan 23, 2012
Dr. Reid Blackwelder
Family Medicine 37 years experience
I also suggest the bed is for sleep and sex only, if no sleepiness for 20 minutes get up until sleepy, and no daytime naps. Great ideas all around!
Jan 28, 2012

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Last updated Apr 30, 2016

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