U.S. doctors online nowAsk doctors free
A 41-year-old member asked:

Can you suggest tips on how to ease my sleep anxiety?

1 doctor answer4 doctors weighed in
Dr. Heidi Fowler
Psychiatry 25 years experience
Some tips: 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;.
Dr. Heidi Fowler
Psychiatry 25 years experience
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. Consider doing Tai Chi or Qi Gong prior to retiring at night. Progressive muscle relaxation or deep breathing exercises may help reduce anxiety associated with sleep time.
Apr 16, 2013

90,000 U.S. doctors in 147 specialties are here to answer your questions or offer you advice, prescriptions, and more. Get help now:

Ask doctors free
Educational text
Talk to a doctor
24/7 visits - just $39!
50% off with $15/month membership

Related questions

A member asked:
2 doctor answers9 doctors weighed in
A 19-year-old female asked:
2 doctor answers2 doctors weighed in
A 38-year-old member asked:
1 doctor answer3 doctors weighed in
A 21-year-old female asked:
1 doctor answer1 doctor weighed in
A 46-year-old member asked:
1 doctor answer2 doctors weighed in
Last updated Nov 27, 2017


Content on HealthTap (including answers) should not be used for medical advice, diagnosis, or treatment, and interactions on HealthTap do not create a doctor-patient relationship. Never disregard or delay professional medical advice in person because of anything on HealthTap. Call your doctor or 911 if you think you may have a medical emergency.