Doctor insights on:
How Do I Get My Sleep Schedule Back On Track After Exams
Go to sleep early: Try to go to bed early, turn off all lights , tv, computer, ipod, ipad ect... From your bed room, at first it will be difficult, but if you continue in this pattern, you body will adjust to it. ...Read more
I can't sleep during the night and it's for days now,I can't get my sleep schedule back normal, though I've been trying for almost a year.Help please!
Suggestions: Here are some suggestions. See your doctor if they are not working. Avoid caffeine 6 hours before bedtime. Avoid all electronics, including TV and phone 3 hours before bedtime. Do not exercise just before bedtime. Make sure room is warm and dark for sleeping. Exercise for 30 minutes each day. Take a multivitamin in the morning. Avoid sugary foods and drinks. Eat last meal of day 3 hrs. before bed. ...Read more
Good sleep hygiene: 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
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
Melatonin & sunlight: Treat your jet lag with sunlight and melatonin. Get out into the natual light, particularly in the monrning and evening. Resist the urge to nap, and take melatonin at the appropriate bedtime. All these things will help your internal clock re-align with the local time. ...Read more
Just start: As you begin your new schedule your body will adapt as long as you keep your schedule constant. ...Read more
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