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A 47-year-old member asked:

How do i stay up late without sugar sleep the day before or without caffeine?

1 doctor answer1 doctor weighed in
Dr. Heidi Fowler
Psychiatry 25 years experience
Sleep: I am sorry but I am having difficulty tracking the exact meaning of your question. To reduce the need for caffiene - come off of caffeine. It should be tapered. Use good sleep hygiene ever day/night. 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 ritual.
Dr. Heidi Fowler
Psychiatry 25 years experience
Provided original answer
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. 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.
Aug 21, 2013

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Last updated Aug 21, 2013

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