Doctor insights on:
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
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
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
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
Just start: As you begin your new schedule your body will adapt as long as you keep your schedule constant. ...Read more
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 moreSee 1 more doctor answer
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