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A 22-year-old member asked:

can i help myself sleep better?

7 doctor answers11 doctors weighed in
Dr. Betty Keller
Rheumatology 35 years experience
Yes: Yes, try a warm soothing bath in the evening, try adding epson salts to help reduce sore muscles. Do yoga or stretching exercises, listen to calming music, try meditating. Make sure your room is dark if you have a lighted alarm clock turn it away from you. Turn off any electronics at least an hour before bed. Keep the room as quiet as possible, avoid/reduce caffeine, alcohol and chocolate.
Dr. Donald Jacobson
A Verified Doctor commented
A US doctor answered Learn more
Try one of the binaural sleep apps on this website. They are free or cheap and really work.
Sep 22, 2013
Dr. John Thaler
Prosthodontics 41 years experience
Routine: Develop a time and routine and stick to it. Do not eat or drink after a certain time - 1 - 2 hours before bed. Long before bed, get all things ready for the next day and complete any planning, etc. Which might cause worry or anxiety. Do not work out later than 2 hours before bed. Find something relaxing to do for 10 - 30 minutes before bed -- listening to music, readiing, tv. No computer stuff.
Dr. Heidi Fowler
Psychiatry 25 years experience
Sleep Hygiene is Key: 1.Keep regular bed & waking time (even weekends). Rise same time each day, regardless of time you fell asleep. 2. Develop relaxing bedtime routine: warm bath/shower, aromatherapy, reading, or listening to gentle music. 3. Sleep in dark, quiet, cool room w comfortable mattress & pillows. 4. Bedroom is only for sleep & sex. No work materials, computers, & TV in room. 5. Finish eating at least 2-3 hr
Dr. Heidi Fowler
Psychiatry 25 years experience
Provided original answer
prior to bed. 6. No caffeine w/in 6 hrs or alcohol/smoking w/in 2 hrs of bed. 7. Exercise regularly; finish few hrs before bed. 8. No naps. 9. Retire only when sleepy. 10. Use another time to write down problems & solutions.11. After 10-15 min of inability to sleep, go to another room to read or watch TV until sleepy. Chamomile tea, warm milk, melatonin & acupuncture help.
May 28, 2015
Dr. Joseph Weiner
Psychiatry 42 years experience
Many choices: The first thing is to understand what is making it hard for you to sleep well. Medical problems, medication side effects, a primary sleeping problem like sleep apnea, the misuse of drugs or alcohol, and/or emotional conditions can all affect sleep. It's best to start with your primary care provider, who can help you clarify the next step.
Dr. Heidi Fowler
Psychiatry 25 years experience
Sleep Hygiene: .Keep regular bed & waking time (even weekends). Rise same time each day, regardless of time you fell asleep. 2. Develop relaxing bedtime routine: warm bath/shower, aromatherapy, reading, or listening to gentle music. 3. Sleep in dark, quiet, cool room w comfortable mattress & pillows. 4. Bedroom is only for sleep & sex. No work materials, computers, & TV in room. 5. Finish eating at least 2-3 hrs
Dr. Heidi Fowler
Psychiatry 25 years experience
Provided original answer
prior to bed. 6. No caffeine w/in 6 hrs or alcohol/smoking w/in 2 hrs of bed. 7. Exercise regularly; finish few hrs before bed. 8. No naps. 9. Retire only when sleepy. 10. Use another time to write down problems & solutions.11. After 10-15 min of inability to sleep, go to another room to read or watch TV until sleepy. Chamomile tea, warm milk, melatonin & acupuncture help.
Oct 4, 2014
Dr. Carlos Satulovsky
Psychiatry 28 years experience
Sleep hygiene: Sleep hygiene (going to sleep regularly at the same time, no lights or noises, avoid certain meals, not doing other things like reading/watching tv in bed, etc.) and meds. A thorough medical checkup would be also recommended.
Dr. Heidi Fowler
Psychiatry 25 years experience
Sleep hygiene is Key: .Keep regular bed & waking time (even weekends). Rise same time each day, regardless of time you fell asleep. 2. Develop relaxing bedtime routine: warm bath/shower, aromatherapy, reading, or listening to gentle music. 3. Sleep in dark, quiet, cool room w comfortable mattress & pillows. 4. Bedroom is only for sleep & sex. No work materials, computers, & TV in room. 5. Finish eating at least 2-3 hrs
Dr. Heidi Fowler
Psychiatry 25 years experience
Provided original answer
prior to bed. 6. No caffeine w/in 6 hrs or alcohol/smoking w/in 2 hrs of bed. 7. Exercise regularly; finish few hrs before bed. 8. No naps. 9. Retire only when sleepy. 10. Use another time to write down problems & solutions.11. After 10-15 min of inability to sleep, go to another room to read or watch TV until sleepy. Chamomile tea, warm milk, melatonin & acupuncture help.
Oct 4, 2014

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Similar questions

A 48-year-old member asked:

What are some things that I can do to help myself sleep better?

2 doctor answers4 doctors weighed in
Dr. Jeffrey Jarvis
Dentistry 37 years experience
Things to avoid: Avoid alcohol, coffee, and exercise prior to bed. Develop a sleep routine, going to bed at the same time each night. Avoid bright lights, such as tv, prior to retiring.
A 33-year-old member asked:

Are there certain foods that help people sleep better?

2 doctor answers13 doctors weighed in
Dr. Martha Stark
Psychiatry 47 years experience
Fish, turkey, dairy: Most fish (especially salmon, halibut, & tuna) are rich in vitamin b6, which is needed to make melatonin (a sleep-inducing hormone produced by the brain & triggered by darkness). Turkey & jasmine rice stimulate the release of tryptophan (another sleep-inducing hormone). Tart cherry juice directly stimulates the release of melatonin. Dairy products (yogurt & milk) contain calcium, which aids sleep.
Dr. Charles Rocamboli
Family Medicine 18 years experience
Very cool.
May 26, 2013
A 38-year-old member asked:

Might there be any other ways to help myself sleep better?

1 doctor answer2 doctors weighed in
Dr. Heidi Fowler
Psychiatry 25 years experience
Try these: 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;.
A 30-year-old member asked:

Can you please describe common things to help me sleep better?

3 doctor answers6 doctors weighed in
Dr. Carlos Satulovsky
Psychiatry 28 years experience
Sleep hygiene: Sleep hygiene (going to sleep regularly at the same time, no lights or noises, avoid certain meals, not doing other things like reading/watching tv in bed, etc.) and meds. A thorough medical checkup would be also recommended.
Dr. Donald Jacobson
A Verified Doctor commented
A US doctor answered Learn more
Binaural sleep apps on this website can be very helpful. Free or cheap and no prescription or medication required. Agree with above.
Sep 22, 2013
Palo Alto, CA
A 30-year-old male asked:

= What teas can I drink to help me sleep better?

2 doctor answers4 doctors weighed in
Dr. Oscar Novick
Pediatrics 58 years experience
Sleep: Since teas contain caffeine,I would drink warm milk

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