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A 16-year-old female asked:

I have a hard time going to bed, what can i do to help without being on a medication?

2 doctor answers2 doctors weighed in
Dr. Arthur Ciaramicoli
Clinical Psychology 45 years experience
Sleep: Try to establish a relaxing routine in the evening before you go to bed. Eliminate caffeine after 3pm, do not nap, avoid alcohol, and eat lightly in the evening with more carbohydrates than protein. Exercise earlier in the day and keep your nutrition balanced. If you are worried about something in your life confide in a friend, don't be afraid to express your concerns. Best wishes.
Dr. Bradford Romans
A Verified Doctoranswered
A US doctor answeredLearn more
Get up: Get up one hour after dawn..Open the curtains so sunlight comes in your room and hits your eyelids.No naps.Go to bed at the same time every night only allowing a total of , no more than 8 hrs of time in bed.Avoid any caffeine after noon.Try to wind down starting 30 min to 1 hour before bedtime.Try a good novel.Good luck.

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Last updated Feb 21, 2015

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