Doctor insights on:
How Can I Improve The Quality Of My Sleep
Sleep hygiene: There are excellent ideas here in tips/hints. You can find them but some include: a relaxing pre-sleep routine - reading or soft music, comfortably clean, quiet setting where all you do is sleep and sex, no late food or fluids, slow deep breathing w/ emphasis on full exhales - note the sinking sensation in muscles. Read about more. Sleep well! ...Read moreSee 2 more doctor answers
Avoid caffeine etc: To improve your sleep, avoid caffeine & other stimulants. Recent study demonstrated what we already knew, that caffeine prior to sleep can disturb sleep quality. Check out http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips, http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379 & https://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips for more ...Read more
Depends on you . . .: Also depends upon brand of dietary supplement. You listed yourself as from egypt so i can only discuss regulations here in the states which essentially allow anyone to manufacture melatonin etc w/o proving effectiveness or safety of their product. However, there are studies suggesting benefit but whether it applies to you is another question . . ...Read more
I don't sleep well yestr. 2-3 hrs wake up at night and sleep for 4 hrs. Can i do workout at gym ?? Does exercise improve sleep quality ?
Lose weight, nap: Many people benefit from a CPAP mask worn at night. In my personal cases, exercising vigorously and losing weight solved the whole problem. If weight loss doesn't work, please go see a pulmonologist and have a work up to determine the cause. Some causes can be quite serious although far less common than weight gain. Be prepared to get naps when exercising more. You will need them! ...Read moreSee 2 more doctor answers
Is phosphatidylserine a safe and worthwhile supplement to try to improve length and quality of sleep which is now 3 hours on average?
Possibly: Ps used to be derived from cow brains, so there was concern about transmitting infections. Now it is usually derived from plants. It has been studied and found to be safe up to 300 mg a day. Over that dose it may actually cause insomnia. It has not been studied for it's efficacy for insomnia. However, I have recommended it for patients who are very stressed and anxious and have had some success. ...Read more
What to do if I have obstructive sleep apnea. will a tonsillectomy completely improve my quality of life?
Not likely: Sleep apnea is due to obstruction of the oropharyngeal airway usually at the level of the tongue or epiglottis. Two-thirds of patients with OSA are overweight and fatty infiltration of the neck and tongue may also contribute to airway obstruction during sleep. ...Read moreSee 1 more doctor answer
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