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A 43-year-old member asked:

Can you suggest how to get good quality sleep every night?

1 doctor answer1 doctor weighed in
Dr. Heidi Fowler
Psychiatry 25 years experience
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 many 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.
Dr. Heidi Fowler
Psychiatry 25 years experience
Provided original answer
4. Use the bedroom only for sleep & sex. Have work materials, computers, & TVs in another room. 5. Finish eating at least 2-3 hs prior to your regular bedtime. 6. No caffeine within 6 hours; alcohol & smoking within 2 hours of bedtime. 7. Exercise regularly; finish a few hours before bedtime. 8. No 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.
Jun 13, 2013

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Similar questions

A 47-year-old member asked:

Need guide to how can I have a good night sleep every night?

1 doctor answer7 doctors weighed in
Dr. Evan Altman
Psychiatry 19 years experience
Behavior modifying: One place to start is practicing good sleep hygiene. Keep your sleep pattern consistently structured, avoid napping, use bed only for sleep or intimacy, and avoid lying in bed long periods without sleeping. If falling asleep is troublesome because of trouble turning off your thoughts, relaxation and imagery techniques are often helpful. For more help with these make an appointment with a therapist.
India
A 23-year-old male asked:

I am not able to get a good night sleep ...What can be done?

2 doctor answers4 doctors weighed in
Dr. Ravi Chand
Psychiatry 26 years experience
Insomnia: Insomnia should be educated about sleep hygiene avoid caffeine and exercise 4 hours prior to sleep sleep study should be done to rule sleep apnea, restless legs etc cbti has proven to be most effective in long run short term treatments are benzodiazepines, benzo agonists such as ambien, Lunesta (eszopiclone) etc.
A 32-year-old member asked:

Most effective approachess to get a good night sleep?

1 doctor answer1 doctor weighed in
Dr. Heidi Fowler
Psychiatry 25 years experience
Here are a bunch.: 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.
Dr. Heidi Fowler
Psychiatry 25 years experience
Provided original answer
4. Use the bedroom only for sleep & sex. Have work materials, computers, & TVs in another room. 5. Finish eating at least 2-3 hs prior to your regular bedtime. 6. No caffeine within 6 hours; alcohol & smoking within 2 hrs of bedtime. Alcoholism is a major cause for insomnia. 7. Exercise regularly; finish a few hours before bedtime. 8. No 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. Acupuncture often works well for insomnia.
Jul 29, 2013
A 44-year-old member asked:

Tell me how can I get a good night s sleep?

1 doctor answer2 doctors weighed in
Dr. Evan Altman
Psychiatry 19 years experience
Sleep hygiene: The first step is to clean up sleep: go to sleep and wake at consistent times each day. Spend no more than 15-20 minutes trying to sleep in a dark, quiet room. Avoid activity that could be causing you to have trouble sleeping. Avoid napping during the day. Get up and out of bed if you cannot sleep. Relaxation and imagery techniques may help if racing thoughts. See your doctor if problem persists.
A 48-year-old member asked:

Are there good ways to get a calmer night sleep.. ?

1 doctor answer2 doctors weighed in
Dr. Heidi Fowler
Psychiatry 25 years experience
Use great 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, aromatherapy, reading, or listening to gentle music. 3. Sleep in a dark, quiet, cool room on comfortable mattress & pillows. 4. Use the >.
Dr. Heidi Fowler
Psychiatry 25 years experience
Provided original answer
bedroom only for sleep & sex. Put work materials, computers, & TVs in another room. 5. Finish eating at least 2-3 hrs prior to regular bedtime. 6. No caffeine w/i 6 hours; alcohol & smoking w/i 2 hrs of bedtime 7. Exercise regularly; finish a few hrs before bedtime. 8. No naps. 9. Go to bed only when sleepy. Lay in bed only for sleep, not for work or watching TV.
Sep 18, 2013

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A 43-year-old member asked:
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Last updated Dec 29, 2017

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