How do i get more sleep?

Depends: This depends on what the sleep problem is - do you have problems falling asleep? Wake during the night? Wake too early? I would need more information to help you.

Sleep hygiene: This is a simple concept. Make it the most optimal circumstance to get to sleep. Exercise regularly, morning may be best. Low sugar and caffeine intake and not later in the day. Earlier dinner and avoid stress if possible at night. When you are ready to go to bed read or watch TV but not in bed. Only get into bed when you are ready to sleep. There are other things like white noise machines.

Natural remedies: I encourage natural remedies for better sleep in order to avoid the potential negative side effects of sleeping pills. Try getting more aerobic exercise daily such as walking, swimming or bike riding. Also, avoid caffeine such as is in coffee & energy drinks. Also eat tryptophan rich foods such as turkey, nuts & seeds at night. Bananas, fish & yogurt may also help due to high magnesium levels.

Sleep hygiene.: You need to get back on a schedule for sleep. To reset your sleep clock, go to bed at the same time every night, awaken at the same time every morning, don't nap during the day, use the bed for sleeping (not eating, TV watching, reading, etc), if you awaken during the night, stay in bed until your determined awakening time. Shoot for 6 to 9 hours of sleep nightly.

Google: "SLEEP HYGIENE".. Start by going to bed at the same time each night Avoid any Caffiene containing drinks for 8h hours before bedtime A good book is actually a WONDERFUL WAY of RELAXING PRIOR to the sleep period Hope this helps Dr Z

Use good 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.

Difficulty falling: asleep is often associated w/anxiety while waking up early and not returning to sleep is associated w/depression. Periodic waking is associated w/overall light sleep. Please see you doc who may order a sleep study. A psychologist can help w/stress management. Peace and good health. Natural treatment includes melatonin supplement but w/professional guidance. Stop all stimulants after noon.

Sleep hygiene: You can increase your sleep by practicing good sleep hygiene. Limit caffeine and don't drink coffee in the early evening. Keep television out of bedroom. Limit use of computer, smartphone, tablet in early evening. Try to stop all of above at least an hour before bedtime.

Sleep hygiene.: You need to get back on a schedule for sleep. To reset your sleep clock, go to bed at the same time every night, awaken at the same time every morning, don't nap during the day, use the bed for sleeping (not eating, TV watching, reading, etc), if you awaken during the night, stay in bed until your determined awakening time. Shoot for 6 to 9 hours of sleep nightly.

Getto bed: earlier and try some melatonin or benadryl (diphenhydramine) to help you sleep

Sleep Hygiene is Key: 1.Keep regular bed & wakening time (even weekends). Get up same time daily. 2. Use regular, relaxing bedtime routine: warm bath / shower, aromatherapy, reading, or listening to gentle music. 3. Sleep in dark, quiet, cool room w comfy mattress & pillows. 4. Bedroom only for sleep & sex. Put work materials, computers, & TVs in another room. 5. Finish eating at least 2-3 hrs prior to bed.

Sleep hygiene: Practice sleep hygiene: keep you room a little on a chilly side, warm shower before bed, bedtime routine: no tv, or anything stimulating, no heavy meals. If you can't fall asleep, get out of bed and do something really boring until you feel sleepy and then go back to bed. Go to bed and wake up at the same time.

Live well: I'm assuming you have enough hours to sleep, but can't manage. Avoid caffeine 10 hours before you intend to sleep. Exercise. Don't nap. Have a wind down routine, like reading. OTC medications such as benadryl and melatonin may help. If you have stressful thoughts keeping you up, see a counsellor to talk through the problems.

Here are a few tips: Stick to a sleep schedule: go to bed and get up at the same time every day, even weekends and days off. Pay attention to what you eat/drink: don't go to be hungry OR stuffed, watch nicotine/caffeine intake. Create a bedtime ritual. Limit daytime naps. Be more active during the day. Most important: manage stress/anxiety. Having too much to do or think about really impacts your sleep negatively.