A 35-year-old member asked:
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what should i do to improve my sleep?

1 doctor answer
Dr. Heidi Fowler
24 years experience Psychiatry
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. >>>.
Answered on Oct 20, 2013
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2 comments
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Dr. Donald Jacobson
39 years experience Psychiatry
See some of our sleep apps on this site for binaural sounds that can be very helpful in sleep as well. Much cheaper than medication and no side effects.
Sep 22, 2013
Dr. Heidi Fowler
24 years experience Psychiatry
Provided original answer
. 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.
May 22, 2013

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