Doctor insights on:
Einstein Sleep Habits
Good, drink, sleep:
Avoid heavy fatty and spicy foods, caffeine, and alcohol before bedtime. Eat a light snack. Practice good sleep hygiene. Sources:eating ; sleeping | sleep. Com
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Good sleep hygiene handout. ...Read more
If sleep quality or: Quantity are poor - make changes to sleep hygiene. Retire & rise same time each day. Keep bedroom dark & cool & use only for sex & sleep. Turn off tv. No naps. Exercise regularly but not in late evening. No caffeine for 6 hrs & no alcohol or tobacco w/i 2 hrs of sleep. Keep dinner moderate sized & finish at least 2 to 3 hrs before sleep. Can try warm milk, Chamomile tea or melatonin along w light ...Read more
Two hormones, leptin and ghrelin, seem to be the link between sleep and appetite.
Insomnia decreases leptin, which is the hormone that tells our brains when we're full.
Insomnia also increases ghrelin, which stimulates appetite.
These two hormonal changes--less satiety-inducing leptin and more appetite-inducing ghrelin--can promote overeating and obesity. ...Read more
Do wake up feeling: Tired or unfreshed? Do you get less than 7 hours of sleep per night? Do you sleep at erratic hours? Is your sleep restless? Are you sleepy through out the day? If yes to these - ensure that you are using sleep hygiene. Retire ; rise same time each day. Keep bedroom dark ; cool ; use only for sex ; sleep. Turn off tv. No naps. Exercise regularly but not in late evening. No caffeine for 6 hrs ;. ...Read more
Slow changes: You'll need to slowly change the times you are awake and asleep by shifting things by an hour or so a week until you shift back to a normal day-night pattern. Using natural sleep aids like l-theanine and magnesium to help you sleep during night hours will help your body calm down and allow this change. Check local health food store for help with supplements. ...Read more
I'm suffering from excessive sleep. I can't control. Please suggest me tips to recover from this habit?
Every night I had stay late and sleep only 5 hours. Is it a problem? If this a problem how can I change this habit?
I feed my 11week old before I put her to sleep at night. She wakes up for night feedings. How do I stop this habit and get her to sleep thru the night?
Feed to wake: If a kid is fed as they wake up, changed later & stimulated until they tire, they do not need to be fed again before sleep. After a 2+hour sleep, they awake to feed & start over. Feeding prior to sleep sets up feeding as necessary with settling. An infant can only learn to self settle in the night if they are not trained to require feeding or rocking or whatever to settle in sleep. ...Read more
Good sleep hygiene: Good sleep hygiene includes a routine to get to bed, no daytime napping, no alcohol, nicotine, caffeine, virgorous exercise, bright lights, or electronics use before bedtime, ; sleeping ; waking up at the same time every day of the week. Use the bed for sleep only. Also, no daytime napping. If you continue to have insomnia, it's recommended you see a sleep physician to help w/ it. Hope that helps! ...Read more
Avoid caffeine, chocolate, sugar or other stimulants.
Avoid heavy alcohol intake. Do not eat in the two hours before bed. Do not eat in bed. Avoid a lot of fluid intake to reduce the need to wake up to urinate. Maybe elevate the head to reduce acid regurgitation from stomach. ...Read more
Don't try to...: Don't try to entertain them when they are not sleeping when they should. Observe at what time, usually, they naturally tire out, then set that as bedtime and put them to bed consistently at that time. Give them a dark, quiet, comfortable, well-ventilated place to sleep, and leave them alone, even if they think playtime isn't over yet. ...Read more
Gradually: Our body's sleep mechanisms don't like abrupt change. Depending on how many hours your phase delay is, it can take weeks/months. First bit of advice is to slowly shift sleep/wake times. Try 15 minute changes, and then don't 'graduate' to another 15-min shift until you're falling asleep w/in 30 min at your new bedtime. Melatonin at night may help. Bright light in morning; dark as possible at night. ...Read more
Use good sleep: Hygiene. Retire ; rise same time each day. Keep bedroom dark ; cool ; use only for sex ; sleep. Turn off tv. No naps. Exercise regularly but not in late evening. No caffeine for 6 hrs ; no alcohol or tobacco w/i 2 hrs of sleep. Keep dinner moderate sized ; finish at least 2 to 3 hrs before sleep. Can try warm milk, chamomile tea or melatonin along w light reading, warm bath or lavender scent. ...Read more
Sleep: You say you sleep too much. How much is too much? Younger people who are in a growth time often do need extra sleep. Parents sometimes do not understand this since they themselves do not need the extra sleep. Your body probably knows just what it needs. Don't worry, you do not have a sleeping 'habit'. It will go away once your body no longer needs it. ...Read more
Go to bed earlier.:
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.
>>>. ...Read more
Sleep cycle: Try changing your schedule slowly by staying up an hour later each day and waking up also an hour later. You should be back on a normal schedule in 2 weeks. Changing 2 hours at a time will help you do it faster. ...Read more
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. ...Read more
Sleep hygiene: First practice sleep hygiene (type term in browser for details). Take melatonin two hours before desired sleep time. Purchase and faithfully wear blue-blocker sunglasses to block stimulation of the ganglion cells of the retina which, in bright light (such as in front of a computer like I am now) send a message to the brain that it is not time to sleep. No caffeine and no alcohol. ...Read more
Start w good sleep hygiene. 1. Keep regular bed &wakening time (includes weekends). Get up same time daily.
2. Make a regular, relaxing bedtime routine: warm bath or shower, aromatherapy, reading, or listening to gentle music.
3. Sleep in dark, quiet, cool room w comfortable mattress &pillows.
4. Use bedroom only for sleep &sex. Put work materials, computers, &tvs in another room. ...Read more
Dear sir / madam, each day I sleep around 2 am and wake up at 8 :45 am so this sleeping hr is okay? Because I have this habit frm 2 yr
Sleep: Your schedule is okay as long as you get 7-8 hours a night ...Read more
Takes time: Jet lag stems from a disconnect between the internal clock and the external light-dark cycle. Don't expect to immediately fall into your same sleep cycle after flying across the globe. Lots of light exposure in the morning can help, as can a dark environment and melotonin at night. This is an unnatural problem often requiring unnatural solutions, and prescription sleep meds can help immensely. ...Read more
Institute healthy: Ones. Retire & rise same time each day. Keep bedroom dark & cool & use only for sex & sleep. Turn off tv. No naps. Exercise regularly but not in late evening. No caffeine for 6 hrs & no alcohol or tobacco w/i 2 hrs of sleep. Keep dinner moderate sized & finish at least 2 to 3 hrs before sleep. Can try warm milk, chamomile tea or melatonin along w light reading, warm bath or lavender scent. ...Read more
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