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Doctor insights on: Sleep How Do I Retrain My Brain To Sleep Well At Night

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Sleep... How do I retrain my brain to sleep well at night?

Sleep... How do I retrain my brain to sleep well at night?

Sleep hygiene: Great question. There are many effective ways to do this, but the keys I have found for my patients are to stick to the plan and treat the wake-up time as sacred. Set a go-to-bed time for yourself. Set a wake-up time. No matter what time you actually fall asleep, get up at your set "get-up" time. And no naps during the day! it takes about 6 weeks to train your brain to follow the times you've set. ...Read more

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Dr. Heidi Fowler
5,027 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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How do I sleep better at night? How can I sleep better at night? I already take sleeping pills nightly but they don't help. I have trouble falling asleep and then waking up dozens of times through out the night.

How do I sleep better at night? How can I sleep better at night? I already take sleeping pills nightly but they don't help. I have trouble falling asleep and then waking up dozens of times through out the night.

Not : Not sleeping well is a very frustrating condition. You may have already tried not drinking caffeine after noon, not exercising too close to bedtime, and not using your computer or tv within an hour of bedtime. Consider adding "white noise" such as a fan. Be sure that your room is cool and not overly warm. Eating light during the day, then having a larger meal at around 7 pm or so can be helpful. If these don't work, you may want to see your doctor or even a sleep specialist to discuss your situation. ...Read more

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I can't sleep at night and sleep a lot in da day. Trying to change my bad routine into a healthy one.Wat can I do to sleep bettr at nite w.O pills?

I can't sleep at night and sleep a lot in da day. Trying to change my bad routine into a healthy one.Wat can I do to sleep bettr at nite w.O pills?

Early to bed - early: To rise. No napping. Retire ; rise same time each day. Keep bedroom dark ; cool ; use only for sex ; sleep. Turn off tv. 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. ...Read more

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How Can I improve my sleep. I tend to Lay awake at night and think of all negative thoughts.

How Can I improve my sleep. I tend to Lay awake at night and think of all negative thoughts.

Sleep Hygiene & CBT: Trouble falling asleep is common. A recent review by the Agency for Health Policy Research ( health think tank) reported that the most effective treatments over time , with the least side effects were sleep hygiene ( ex; developing good sleep habits) and cognitive behavior therapy which has a specific focus on negative thought patterns and distortions. Medications if added should be temporary ...Read more

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What can I do to sleep at night with insomnia?

What can I do to sleep at night with insomnia?

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 may 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

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Struggling with psychophysiological insomnia the past couple of nights. I was not able to sleep at all last night. Anything I can do to sleep better?

Struggling with psychophysiological insomnia the past couple of nights. I was not able to sleep at all last night. Anything I can do to sleep better?

Difficulty falling: asleep is often associated w/anxiety while waking up early and not returning to sleep is associated w/depression. Periodic waking is associated w/overall light sleep. Please see you doc who may order a sleep study. A psychologist can help w/stress management. Natural treatment includes melatonin supplement but w/professional guidance. Stop all stimulants after noon. Peace. ...Read more

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What will my sleep doctor do to help me have sound sleep. I had a sleep study and didn't hit REM sleep much and woke up often.

What will my sleep doctor do to help me have sound sleep.  I had a sleep study and didn't hit REM sleep much and woke up often.

Many options: If you have been diagnosed with sleep apnea, a CPAP machine will do wonders for your quality of sleep. Perhaps periodic limb movement (restless legs) could be interrupting your quality of sleep. Review the results of your sleep study (breathing, oxygenation, limb movements, eeg, etc) with your doc; and you can probably come up with a treatment plan that will give you more restful sleep! ...Read more

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Having problems sleeping unable to sleep well n constantly wake up during the night. I can't take milk what else can I do to help me?

Having problems sleeping unable to sleep well n constantly wake up during the night. I can't take milk what else can I do to help me?

Stop caffeine : One of the major causes of sleep problems is caffeine intake. Caffeine 1/2 life is 6 hours it means that even after 24 hour there caffeine in your body. There is Caffeine and similar components in coffee, tea, dark chocolates and many other products, including "natural products" and vitamins. You can also take Melatonin 3 to 5 mg 2 hours before going to sleep to help your sleep architecture. ...Read more

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My son is 7months and he's won't sleep throughout the whole night. What can I do to help him sleep throughout the night?

My son is 7months and he's won't sleep throughout the whole night. What can I do to help him sleep throughout the night?

Self Consolation: He is the age that he is big enough by weight that his little liver can break down glycogen into glucose to create a steady blood glucose overnight. So he can make it 8 hours in a stretch overnight. Now what happens is we all have sleep cycles and babies naturally wake at night, a "partial arousal" and he needs to learn how to suck a thumb and self console! Let him fuss and he will do it! ...Read more

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What to do if I cannot sleep and didn't sleep at all the other night?

What to do if I cannot sleep and didn't sleep at all the other night?

Speak 2 doctor ASAP : You may be suffering from anxiety,or Bipolar Disorder or a sleep disorder. They will help you start to figure out what is interfering with your sleep. If it goes on for long, you could start having hallucinations. Not getting REM (sleep when we dream) can do this. Don't delay sleep is important for physical and mental health. ...Read more

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I have been having trouble sleeping. Waking up around 12:30pm every night and not being able to go back to sleep. Any suggestions to get a better night of sleep? sleep

I have been having trouble sleeping.  Waking up around 12:30pm every night and not being able to go back to sleep.  Any suggestions to get a better night of sleep?

sleep

Sleep hygiene: Both sleep hygiene and behavior modification is important in sleep. Regular sleep habits, avoidance of stimulants, no electronics near sleep time etc. are all relevant. Suggest you speak to your physician to assist you in an approach that can help you with this, and to better understand factors around your particular situation. ...Read more

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I have anxiety. And panic attacks and i cant sleep good at night . What can i do to sleep better?

I have anxiety. And panic attacks and i cant sleep good at night . What can i do to sleep better?

Start with medical &: psychiatric eval.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, Chamomile tea or melatonin along w light reading, > ...Read more

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I don't like sleeping, how many hours can I reduce my sleep to when I do go to sleep and how many hours can I stay awake?

At least 6 hours: Ideally you should be sleeping for 8 hours straight on a regular basis. Less than 6 hours of sleep is associated with risk of cardiovascular morbidity. ...Read more

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What can sleep depravation cause? I work overnight and take care of my kids during the day. I do not sleep

What can sleep depravation cause? I work overnight and take care of my kids during the day. I do not sleep

Declining performanc: Sleep deprivation eventually takes its tole on performance.Danger behind the wheel of a car, susceptibility to illness, sleep walking are a few issues. Get what you can or trouble will come. ...Read more

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What can I do to help me get to sleep at night? Trouble getting to sleep i will be sleeping on the chair, but when i go to bed be wide awake.

What can I do to help me get to sleep at night? Trouble getting to sleep i will be sleeping on the chair, but when i go to bed be wide awake.

Lots : Lots of people have problems getting to sleep, staying asleep, or both. In many cases, poor sleep is caused by bad sleep habits. The good news is that bad sleep habits can be fixed by good sleep hygiene. The even better news is that good sleep hygiene doesn't cost much, and unlike some pills, won't leave people feeling groggy in the morning. Here are some basic sleep hygiene tips: it is best to wake up at about the same time, and to go to sleep at about the same time, 7 days a week. Avoid alcohol, caffeine, and spicy foods in the hours before bedtime. Have a consistent, relaxing bedtime routine. A warm bath, a good book, listening to relaxing music, stretching exercises, or watching a low-key television show are good options before bedtime. Use the bed and bedroom for sleep, not for studying, television, telephone, hobbies, or surfing the internet. Make the bedroom comfortable, quiet, and dark. In the morning, get exposure to bright light. The morning is also a good time to get physical exercise, which boosts energy during the day. Avoid napping. Many medications can interfere with sleep or can make people drowsy during the day. A talk with a doctor can sort these problems out. Signs of a severe sleeping problem include falling asleep at work, at school, during conversations, during meals, or while driving. People with severe sleeping problems need to see their doctor right away. Even people with mild sleeping problems can be drowsy during the day. Never drive when drowsy or sleepy, and if sleepiness occurs while driving, pull over and take a nap. ...Read more

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I feel fully awake and i cannot sleep at all. Is it possible to have sleep apnea and insomnia together?

You may: Have upper airway resistance, that way your autonomic nervous system prevent you from falling sleep since you stop breathing while you sleep. It is like an alarm prevent you from danger. ...Read more

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Nocturnal (Definition)

This term is used to note that something ...Read more