A 40-year-old member asked:
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can you tell me how to cure insomnia without sleeping pills?

1 doctor answer
Dr. Heidi Fowler
24 years experience Psychiatry
good sleep hygiene: 1. Maintain a regular bedtime and awakening time schedule including weekends. Get up about the same time every day, regardless of what time you fell asleep. 2. Establish a regular, relaxing bedtime routine. Relaxing rituals prior to bedtime many include a warm bath or shower, aroma therapy, reading, or listening to soothing music. 3. Sleep in a room that is dark, quiet, comfortable, and cool;.
Answered on May 12, 2016
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1 comment
Dr. Heidi Fowler
24 years experience Psychiatry
Provided original answer
Sleep on comfortable mattress and pillows. 4. Use your bedroom only for sleep and sex. Have work materials, computers, and TVs in another room. 5. Finish eating at least 2-3 hours prior to your regular bedtime. 6. Avoid caffeine within 6 hours; alcohol & smoking within 2 hours of bedtime. 7. Exercise regularly; finish a few hours before bedtime. 8. Avoid naps. 9. Go to bed only when sleepy. Lay in bed only for sleeping, not for work or watching TV. 10. Designate another time to write down problems & possible solutions in the late afternoon or early evening, not close to bedtime. 11. After 10-15 minutes of not being able to get to sleep, go to another room to read or watch TV until sleepy. Consider chamomile tea before bed. Warm milk. Lavender oil in bath or lavender scent on pillow. Melatonin is very helpful.
Apr 16, 2013

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