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Doctor insights on: How To Get Back To Sleep

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How do I get back to sleep after having a nightmare?

How do I get back to sleep after having a nightmare?

Nightmares: Research has long shown that it is not the content or frequency of particular dreams that is the trouble, it is how we react to dreams. My No More Nightmares class, teaches the skill of Planned Dream Intervention. People who learn this skill stop being woken up by dreams. You can contact me for more information on the class ...Read more

Dr. Heidi Fowler
5,052 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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Trouble sleeping? How can I get back to sleep?

Trouble sleeping? How can I get back to sleep?

Depends: What time you wake up. Trouble sleeping back? What time you want to get up then is another matter to address. ...Read more

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I go to bed 10pm and wake up at 2.30. I cannot get back to sleep no matter how hard l try. How can l get back to sleep, I'm exhausted all day.

I go to bed 10pm and wake up at 2.30. I cannot get back to sleep no matter how hard l try. How can l get back to sleep, I'm exhausted all day.

Sleep hygiene: You may find some checklists here for dealing with insomnia, but best to get a text or video (paid) consult to discuss with one of us. Lots of possibilities ...Read more

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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

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How to get back on a better sleep pattern without using sleep meds?

How to get back on a better sleep pattern without using sleep meds?

Sleep hygiene is key: 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, along w light reading or warm bath. Valerian (Valeriana officinalis), California poppy > ...Read more

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My 8 month son was falling asleep on his own and sleeping through the night. Now when we put him to bed in his crib he just screams and will not sleep through the night. How can we get him back to sleeping in his crib on his own?

My 8 month son was falling asleep on his own and sleeping through the night. Now when we put him to bed in his crib he just screams and will not sleep through the night. How can we get him back to sleeping in his crib on his own?

Work on sleep ritual: Your infant has likely developed some separation anxiety which emerges & peaks between 6-9m in most. They can fear that you disappear permanently when you leave the room. All parents have to deal with it to some degree. Try to be supportive & avoid taking him to bed with you or the next 2-3 years will be rough. Work on a consistent settling routine, check on him briefly if crying after a few minut. ...Read more

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How can I get back on a normal sleep pattern?

How can I get back on a normal sleep pattern?

Sleep hygiene: The first step is to clean up sleep: go to sleep and wake at consistent times each day. Spend no more than 15-20 minutes trying to sleep in a dark, quiet room. Avoid activity that could be causing you to have trouble sleeping. Avoid napping during the day. Get up and out of bed if you cannot sleep. Relaxation and imagery techniques may help if racing thoughts. See your doctor if problem persists. ...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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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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How do I get back into a good sleep routine after my overseas trip?

How do I get back into a good sleep routine after my overseas trip?

Get on schedule: The best thing to do is get back to your normal schedule and get to bed at your regular time. Avoid caffeine for a few hours before bedtime and avoid naps. It may take a few days of doing this before you are back on track. ...Read more

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How can I get back to a normal sleeping pattern?

How can I get back to a normal sleeping pattern?

Use good sleep: Hygiene. 1. Keep regular bed ; wakening time (includes weekends). Get up same time daily.
2. Make a regular, relaxing bedtime routine: warm bath or shower, aromatherapy, reading, or listening to gentle music.
3. Sleep in dark, quiet, cool room w comfortable mattress ; pillows.
4. Use bedroom only for sleep ; sex. Put work materials, computers, ; tvs in another room.
5. Finish eating at least. ...Read more

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How can I get back into a good sleeping pattern again?

How can I get back into a good sleeping pattern again?

Sleep: Sleep is driven by circadian and homeostatic drives. Identify your daily pattern by maintaining a sleep diary for 2 weeks or so, read about sleep hygiene, you can google sleep diary and sleep hygiene etc
sometimes melatonin and light therapy are used if you have delayed sleep phase or advanced sleep phase syndrome. ...Read more

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Can you tell me how I could get back into a good sleeping routine?

Can you tell me how I could get back into a good sleeping routine?

Use good sleep: Hygiene. 1. Keep regular bed ; wakening time (includes weekends). Get up same time daily.
2. Make a regular, relaxing bedtime routine: warm bath or shower, aromatherapy, reading, or listening to gentle music.
3. Sleep in dark, quiet, cool room w comfortable mattress ; pillows.
4. Use bedroom only for sleep ; sex. Put work materials, computers, ; tvs in another room.
5. Finish eating at least. ...Read more

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Can you tell me how I could get back on my normal sleeping schedule?

Can you tell me how I could get back on my normal sleeping schedule?

Sleep: Don't sleep in to catch up even if you go to bed late. Wake up at a regular time each day. ...Read more

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I have trouble sleeping how can I get back to a normal sleeping pattern?

Sleep disturbance: More information is needed on how long you have had trouble sleeping, and what the trouble is (can't get to sleep, wake up a lot, etc.). Best to talk with your family doctor to see if there's a medical problem to begin with, and then go from there. ...Read more

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How can I get back on a regular sleeping schedule after oversleeping?

How can I get back on a regular sleeping schedule after oversleeping?

Sleep hygiene: The first step is to clean up sleep: go to sleep and wake at consistent times each day. Spend no more than 15-20 minutes trying to sleep in a dark, quiet room. Avoid activity that could be causing you to have trouble sleeping. Avoid napping during the day. Get up and out of bed if you cannot sleep. Relaxation and imagery techniques may help if racing thoughts. See your doctor if problem persists. ...Read more

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Why can’t I get back to sleep after I nurse the baby?

Why can’t I get back to sleep after I nurse the baby?

Hearing for baby: As a parent your ears are sensitized to every little noise your baby makes, and babies are noisy sleepers. So its normal that while your little one may fall asleep nursing, you may be wide awake in bed listening to every sound and wondering if they are sleeping well. Couple tips- turn down the monitor or don't use one in a small house. Try to relax knowing your baby is well fed and sleeping. ...Read more

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Lately I am waking up between 4-5am and cannot get back to sleep. What is the cause?

Lately I am waking up between 4-5am and cannot get back to sleep. What is the cause?

Several: Sleep hyezine, Caffine or nicotineor alcohol /stmulant medicine in eve, stress, new location/bed/surrounding can play a role.......may be going to bed too early. ...Read more

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Can you please discuss the ingredient in a cigarette that allows me to get back to sleep when?

Can you please discuss the ingredient in a cigarette that allows me to get back to sleep when?

Sleep: Maybe you are having a nicotine withdrawal which abates by smoking and helps you sleep psychologically and physiologically, also nicotine enhances cholinergic transmission which theoretically may help rem sleep, no studies yet to back up this. ...Read more

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Why do I wake up at 4am everyday? I'm never able to get back to sleep, even if I've only had less than 5 hours that night.

Why do I wake up at 4am everyday? I'm never able to get back to sleep, even if I've only had less than 5 hours that night.

Common: Not unusual. Cut out tobacco, alcohol and coffee if you use these. Go to sleep the same time every night. If you awaken and can't get back to sleep, get out of bed and read or meditate, then try again. This is a good beginning approach. See a doctor if needed. ...Read more

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I take melatonin, and I can get to sleep but I wake up at 4am and I can't get back to sleep?

More than melatonin: It maybe more than just the melatonin. Sleep hygiene is key. That involves no bright lights, alcohol, nicotine, caffeine, large meals, and use of electronics (tv, computer, smart phone, etc) prior to bed, as well as same sleep and wake up time all week long. Other underlying disorders should be looked at as well. It is best to consult a sleep medicine specialist who can help you sleep better. ...Read more

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I don't have insurance, but I have been sleep acting, waking up in the middle of the night, and can't get back to sleep.

See physician: The only way I know of to deal with that problem is to work with a sleep physician to diagnose and treat the problem. Unfortunately, you may have to pay cash. You may be able to find a clinic that has a sliding fee scheduled or pay for insurance. ...Read more

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Why do I awaken after 2 or so hours of sleep feeling like I could tear someone's face off achy then fight to get back to sleep?

Not sure: Have you ever been evaluated by a sleep specialist? There are several sleep disorders that manifest in unusual ways.
Call your family doctor, and see who they'd recommend that you see in your community. ...Read more

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I feel awkward, I ate about 5 brownies with chocolatechip in them. I can't get back to sleep it like my body is acting up now I'm panicking help plz?

I feel awkward, I ate about 5 brownies with chocolatechip in them. I can't get back to sleep it like my body is acting up now I'm panicking help plz?

Caffeine: There is a lot of caffeine in chocolate. It will wear off but afraid you are going to be up for a while. If not allergic or have any other medical issues you may want to try 25 mg of diphenhydramine. Don't do it again if you intend on falling asleep. ...Read more

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Why can't I sleep through the night? I go to sleep at 10 and wake up in a couple of hours and I can't get back to sleep until late in the day help me

Why can't I sleep through the night? I go to sleep at 10 and wake up in a couple of hours and I can't get back to sleep until late in the day help me

Change sleep habits: Only use the bedroom to sleep not to watch tv or read etc
exercise about 2 hrs before sleeping
drink 1 tbsp honey in warm chamomile tea
no stimulants such as coffee or chocolate or spicy food at early dinner
keep bedroom dark and quiet. ...Read more

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I have been having sever headaches that seem to start from dreaming they wake me up at night and cannot get back to sleep cause of the pain?

I have been having sever headaches that seem to start from dreaming they wake me up at night and cannot get back to sleep cause of the pain?

See below: Few disorders can present as such, one of which is sleep apnea (as you wake up from rem sleep w/ headaches) this is especially true if you snore, gasp or choke for breath at night, have a dry mouth, night time reflux, ;/or daytime sleepiness. In that case, an eval. By a sleep doctor is recommended. Otherwise if you have other symptoms, a neurologist can eval. You for other causes of your headaches. ...Read more

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I always wake up at 4 am and can't get back to sleep. I am tired all day and fall asleep throughout the day. What's wrong with me and how do I fix it?

I always wake up at 4 am and can't get back to sleep. I am tired all day and fall asleep throughout the day. What's wrong with me and how do I fix it?

Cant go back 2 sleep: It is likely that at 4am, you're having a hard time quieting your mind, try some relaxation to fall back asleep (visualization, music, etc). 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 alcohol. ...Read more

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Wake up every 3-4hrs spasms across mid back & sides hard ro breath. Can only get back to sleep in sitting position. Any ideas?

Wake up every 3-4hrs spasms across mid back & sides hard ro breath. Can only get back to sleep in sitting position. Any ideas?

Go to the Doctor: When one cannot catch their breath or says "it is hard to breath" the doctor tells you one thing: go to the hospital. Or at the very least go get seen by your family physician. No ifs ands or buts, this is serious. ...Read more