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Doctor insights on: How To Get Back To My Normal Sleep Schedule After An Overseas Vacation

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How to get back to my normal sleep schedule after an overseas vacation?

How to get back to my normal sleep schedule after an overseas vacation?

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

Dr. Heidi Fowler
4,876 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


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Can you suggest how to get back to a more normal sleep schedule?

Can you suggest how to get back to a more normal sleep schedule?

Can't sleep: Talk to your doctor about this to see if you need assessed for secondary insomnia (insomnia due to other organic or psychological factors) which can be treated. Meanwhile you can try the sleep hygiene techniques. Refer to my previous answers regarding 'sleep hygiene'. ...Read more

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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!

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

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What do you suggest I do to get back on a normal sleep schedule before school starts?

What do you suggest I do to get back on a normal sleep schedule before school starts?

Start now: 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;. ...Read more

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How can I get back on a regular sleep schedule?

How can I get back on a regular sleep schedule?

wake up same time: Wake up same time every day. Don't watch the clock in night and have alarm. Avoid napping in between. ...Read more

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How can I get on a normal sleep schedule!? I have been going through this for about 4 weeks! im going 2sleep at around 3am, and waking up at 12-2pm.

How can I get on a normal sleep schedule!? I have been going through this for about 4 weeks! im going 2sleep at around 3am, and waking up at 12-2pm.

Sleep: Try setting a fixed rising time, no matter when you fall asleep. If that doesn't work, you can move your bedtime forward an hour or two each day, until it is back to normal. But that will disrupt your life and isolate from people for several weeks while you sleep through the day. When it is back to normal, you have to stick with it, or you will drift back to the current pattern. ...Read more

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What do you suggest I do to get back on my school sleep schedule?

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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Is there a point in trying to get on a normal sleep schedule if I work the night shift inconsistently?

Is there a point in trying to get on a normal sleep schedule if I work the night shift inconsistently?

Yes: You need to determine your desired sleep time considering your predominant work schedule. It can be tricky but there are a few things you can do to minimize the effects of your shifts on your sleep. Work with your employer to minimize night shifts, take short naps before or during your night shift, avoid caffeine or stimulants during your night shift. ...Read more

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