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Doctor insights on: Good Sleep Hygiene

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Practice good sleep hygiene. Sleep on a schedule, but wake up after 2-3 hours sleep. Any suggestions?

Practice good sleep hygiene.  Sleep on a schedule, but wake up after 2-3 hours sleep.  Any suggestions?

Insomnia: Some quick tips. Look up healthy sleep habits online. Create a consistent wake time and avoid naps. Go to bed only when you are tired. If you can't fall asleep within 20 mins, get out of bed until you're tired again. Avoid substances that impact sleep, like drugs and alcohol. ...Read more

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Dr. Heidi Fowler
476 doctors shared insights

Sleep Hygiene (Definition)

Sleep hygiene is a topic that includes methods of getting the best and most sleep. Sleep hygiene recommendations include avoiding caffeine, having a cooler room temperature, reducing stress (especially in the evenings), keeping the room dark and quiet, and waking up at the ...Read more


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How can I make sleep health / sleep hygiene better?

How can I make sleep health / sleep hygiene better?

See below: Establish time when you would like to go to bed. Create a bed time routine: warm showers, room on a slightly cooler side. Learn relaxation exercises to help put your body in a "i'm sleeeeeepy mode" :). Don't use your bedroom as your office. Try to avoid afternoon naps, no caffeine after 3-4 pm. Use your bed for sleep and sex only. Our body likes schedules and routines. Remember that:). ...Read more

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Need solution for chronic insomnia. I practice good sleep hygiene. ?

Need solution for chronic insomnia.   I practice good sleep hygiene. ?

Insomnia: It's challenging! there are tons of different ways to deal with it but it may take you a while to find yours. There are some natural ways of dealing with it by using certain supplements such as valerian root, melatonin, etc. Those are often inadequate to induce restorative sleep. A number of medications exists but this needs to be discussed with a doctor who feels comfortable to prescribe those. ...Read more

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What's a good sleep aid recommendation?

What's a good sleep aid recommendation?

Sleep recommendation: It really depends on the cause of the insomnia. If "pure" initial insomnia that comes and goes randomly lasting for only a few days, over the counter remedies can help. Diphenhydramine, melatonin, or valerian root can work - but must be from reputable producers. Sonata, (zaleplon) lunesta, or Ambien are prescription aids. Many use trazadone, gabapentin, mirtazipine, or tricyclic antidepressants as well. ...Read more

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What is a good routine to maintain good oral hygiene?

What is a good routine to maintain good oral hygiene?

Easy: Clean teeth and use a "christmas tree" brush to clean between teeth morning and night.Also a good diet. If you have any gum bleeding from gingivitis, use a daily dose of coenzyme q 10. ...Read more

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Best dental appliance for sleep apnea and grinding?

Best dental appliance for sleep apnea and grinding?

One for both: Research has shown that a device that positions the lower jaw forward while sleeping as is used for snoring and sleep apnea, also reduces sleep bruxism episodes. This is the only type of oral device that will actually reduce the number of bruxism events. Other dvices for bruxsim will protect the teeth and in some instances, decrease the intensity of the muscle contractions seen in bruxism. ...Read more

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Are there good ways to get a good night sleep and a good afternoon nap?

Are there good ways to get a good night sleep and a good afternoon nap?

To get a good night : Of sleep - avoid the afternoon map. I am serious. You want to be tired when your retire at night. 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. ...Read more

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Is caffeine bad for you if combined with good nutrition and sleep habits?

Is caffeine bad for you if combined with good nutrition and sleep habits?

Probably ok: Caffeine doesn't seem to have detrimental long term effects (in doses under about 400mg/day), but for some people can cause anxiety, mild dependence, and other unpleasant symptoms; it can be dangerous for people with underlying conditions such as cardiac arrhythmias. ...Read more

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What are some good sleep deprivation techniques?

What are some good sleep deprivation techniques?

To avoid it?: 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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I sleep deep for first 3 hours, then have trouble sleeping after. What OTC sleep aid would help this problem? I'm practicing proper sleep hygiene.

I sleep deep for first 3 hours, then have trouble sleeping after.  What OTC sleep aid would help this problem? I'm practicing proper sleep hygiene.

One good option: is sublingual melatonin. See that you suffer from melatonin. If depression is not adequately treated - that may be a cause for insomnia. Please discuss with your prescribing provider. ...Read more

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What are good sleep aids or sleep medicine?

What are good sleep aids or sleep medicine?

Healthy sleep habits: Another sleep aid is changing your sleep habits. Look up healthy sleep habits online. http://www.sleepfoundation.org/article/sleep-topics/healthy-sleep-tips. Create a consistent wake time and avoid naps. Go to bed only when you are tired. If you can't fall asleep within 20 mins, get out of bed until you're tired again. Avoid substances that impact sleep, like drugs and alcohol. ...Read more

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What's a good natural and safe sleep aid?

What's a good natural and safe  sleep aid?

Melatonin: I have many patients that utilize melatonin and extended release melatonin to aid with sleep. Paced breathing exercises in addition to progressive muscle relaxation is also helpful. ...Read more

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Why is sleep important for good health?

Why is sleep important for good health?

Sleep: Think of sleep this way. It's the body's way of recharging itself, energizing itself, cleaning itself out, and to refresh itself. Prolonged sleep loss put the body at risk for colds and flu, stress, ulcers, hypertension and other stress related ailments. ...Read more

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What are good hygiene habits to develop?

What are good hygiene habits to develop?

Hand washing: Good & frequent hand washing is HUGE regarding not passing germs. All you need is water (warm is good) and soap. Need to scrub all surfaces well (at least as long as singing the ABC song). Rinse well. Lack of adequate hand washing is the cause for spread of many types of germs. ...Read more

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Is sex good for anxiety and sleep issues?

Is sex good for anxiety and sleep issues?

Sex and sleep: If both people are relaxed or really enjoying the sex, and not doing it because they feel obligated, feel pressure to conceive, or are too stressed about other things to enjoy it. True orgasm(not faked : ) produces a surge of enjoyable feelings. But if there are performance anxiety issues, one or both people don't feel their sexual needs are being met, or different in their views on sex-see a ther ...Read more

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What are some good sleep aids and sleep medicine?

What are some good sleep aids and sleep medicine?

See below: Talk to you primary care doctor about why you can't sleep. Meanwhile establish time when you would like to go to bed. Create a bedtime routine: warm showers, room on a slightly cooler side. Learn relaxation exercises to help put your body in a "i'm sleeeeeepy mode" :). Don't use your bedroom as your office. Use your bed only for sleep and sex, our body likes schedules and routines. Remember that:). ...Read more

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What are important steps to improve sleep hygiene?

Several: It is best to establish a sleep routine. Retire at the same time each night, always in a bed (not the sofa), avoid caffeine and alcohol 3-4 hrs prior to sleep, avoid eating and exercising close to bedtime. Establish a quiet setting, dark, cool room, etc. Make sure your mattress and pillow are comfortable too. These things will help. ...Read more

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Postmenopausal. Bad Insomnia Thyroid normal etc. Tried sleep hygiene etc. Sleeping pills only work a little. Few hrs a night of sleep. Suggestion plz.

Postmenopausal. Bad Insomnia Thyroid normal etc. Tried sleep hygiene etc. Sleeping pills only work a little. Few hrs a night of sleep. Suggestion plz.

Is this recent?: If this is a fairly recent onset phenomenon and your doctor and you have diligently tried best methods of improving sleep hygiene without success and even specific sleep medications don't work then, perhaps a sleep study is in order to determine whether there are other things keeping you awake (parasomnias). And if menopause is the cause then, time is sublime. ...Read more

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Please describe a good sleep aid medication?

Please describe a good sleep aid medication?

OTC sleeping pill: Best sleep aid is to find & treat the cause of lack of sleep. Some otc sleep aids are melatonin for occasional insomnia. ...Read more

Dr. Heidi Fowler
5,033 doctors shared insights

Sleep (Definition)

Sleep is a topic that involves concepts such as how long it takes to fall asleep, how many times one wakes up at night, how many hours one sleeps at night, sleep stages, ...Read more