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Doctor insights on: Sleep Hygiene Handout For Children

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Please explain to me what is sleep hygiene?

Please explain to me what is sleep hygiene?

Sleep hygiene: Sleep hygiene refers to the habits you keep regarding sleep. It helps to develop a bedtime routine, which signals your body to start winding down for sleep. Keep consistent sleep & wake times. Avoid strenuous exercise, alcohol, and meals 3 hours before bad -- no caffeine after noon (if at all). Soft music, comfy bed with cool temperature and darkness; no tv. More: http://tinyurl. Com/mhxjf3s. ...Read more

Dr. Heidi Fowler
476 Doctors shared insights

Sleep Hygiene (Definition)

Sleep hygiene is a topic that includes methods of getting the best and most sleep. Sleep hygiene recommendations include avoiding caffeine, having a cooler room temperature, reducing stress (especially in the evenings), keeping the room dark and quiet, and waking up at the ...Read more


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What is the most important part of sleep hygiene?

What is the most important part of sleep hygiene?

Better Sleep Hygiene: The most important part of sleep hygiene is avoiding the things that interrupt sleep such as caffeine, alcohol, nicotine, excess food or exercise too close to the desired sleep time. It can also be helpful to keep the same environment and sleep schedule to develop a good sleep-wake cycle. ...Read more

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How can I make sleep health / sleep hygiene better?

How can I make sleep health / sleep hygiene better?

See below: Establish time when you would like to go to bed. Create a bed time routine: warm showers, room on a slightly cooler side. Learn relaxation exercises to help put your body in a "i'm sleeeeeepy mode" :). Don't use your bedroom as your office. Try to avoid afternoon naps, no caffeine after 3-4 pm. Use your bed for sleep and sex only. Our body likes schedules and routines. Remember that:). ...Read more

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What is 'poor sleep hygiene'?

What is 'poor sleep hygiene'?

Sleep Hygiene: Poor sleep hygiene includes exercising right before bed, reading and watching tv in bed, not following a sleep schedule (set wake time and sleep time), drinking alcohol before bed, laying in bed awake for greater than 10 minutes, going to bed anxious. These are just a few "bad habits" that contribute to poor sleep hygiene. ...Read more

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How can you improve sleep hygiene?

How can you improve sleep hygiene?

See below: Establish time when you would like to go to bed. Create a bed time routine: warm showers, room on a slightly cooler side. Learn relaxation exercises to help put your body in a "i'm sleeeeeepy mode" :). Don't use your bedroom as your office. Try to avoid afternoon naps, no caffeine after 3-4 pm. Use your bed for sleep and sex only. Our body likes schedules and routines. Remember that:). ...Read more

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What are important steps to improve sleep hygiene?

What are important steps to improve sleep hygiene?

Several: It is best to establish a sleep routine. Retire at the same time each night, always in a bed (not the sofa), avoid caffeine and alcohol 3-4 hrs prior to sleep, avoid eating and exercising close to bedtime. Establish a quiet setting, dark, cool room, etc. Make sure your mattress and pillow are comfortable too. These things will help. ...Read more

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Does sleep hygiene mean being clean before you go to bed?

Does sleep hygiene mean being clean before you go to bed?

NO: Sleep hygiene encompasses good habits, sleep environment that are conducive to sleep. For instance, keeping regular bedtimes and wake up times, using your bedroom only for sleep rather than tv watching, etc. It also means keeping healthy eating and drinking before bed such as avoiding caffeine or sugar right before bed. Remember to think of sleep as part of a healthy lifestyle. ...Read more

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How can you have good sleep hygiene with fibromyalgia when your pain levels are always so high?

Treat the cause: It looks like you are on meds that may help symptoms but do nothing to address the cause of fibromyalgia. See http://www. Endfatigue. Com/ and dr. Teitelbaum's books. A supplement called fibronol is proven to significantly help sleep in patients with fibromyalgia. See http://www. Fibronol. Com/clinical_test. Html
magnesium taurate or glycinate and glycine are among other supplements that help sleep. ...Read more

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What meds are best for sleep onset insomnia? Please don't say sleep hygiene. I am a true insomniac.

What meds are best for sleep onset insomnia? Please don't say sleep hygiene. I am a true insomniac.

Numerous: Please have an insomnia evaluation, either with a psychiatrist or a sleep specialist, and which may include a sleep study depending upon the results of your evaluation. Once you’ve had an evaluation, medical causes for insomnia have been ruled out, among other issues, appropriate medications to meet your specific needs can then be initiated to address your sleep problem.
Good luck! ...Read more

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Practice good sleep hygiene. Sleep on a schedule, but wake up after 2-3 hours sleep. Any suggestions?

Practice good sleep hygiene. Sleep on a schedule, but wake up after 2-3 hours sleep. Any suggestions?

Insomnia: Some quick tips. Look up healthy sleep habits online. 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 drugs and alcohol. ...Read more

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Will 3mgs of Melatonin help me STAY asleep? I sleep fine for first 3 hours then not at all or poorly thereafter, despite proper sleep hygiene.

Will 3mgs of Melatonin help me STAY asleep? I sleep fine for first 3 hours then not at all or poorly thereafter, despite proper sleep hygiene.

Melatonin: Consider other factors as well as Melatonin for improving sleep: https://sleepfoundation. Org/ask-the-expert/sleep-hygiene Be sure you take Melatonin 30-60 min before sleep. Dose can increase to 10 mg. If insomnia persists, see your pcp to rule out medical conditions that may disturb sleep: https://sleepfoundation. Org/insomnia/content/what-causes-insomnia I hope this helps. ...Read more

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Need solution for chronic insomnia. I practice good sleep hygiene.?

Need solution for chronic insomnia. I practice good sleep hygiene.?

Insomnia: It's challenging! There are tons of different ways to deal with it but it may take you a while to find yours. There are some natural ways of dealing with it by using certain supplements such as valerian root, melatonin, etc. Those are often inadequate to induce restorative sleep. A number of medications exists but this needs to be discussed with a doctor who feels comfortable to prescribe those. ...Read more

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Is there amy drugs which could give vivid dreams? Already tried all means of sleep hygiene?

Is there amy drugs which could give vivid dreams? Already tried all means of sleep hygiene?

Not designed for it: Currently there is no legal medicine that is designed to induce vivid dreams but some do have such side effects--the relatively new and famous is chantix--a medication to help people stop smoking. The dreams are quite vivid and can actually be frightening, but not all folks taking it experience such dreams. Have good and pleasant dreams, not scary ones. ...Read more

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Its beens over 2 months since I stopped taking prescription pills for sleep. I tried good sleep hygiene. Suggestions?

Its beens over 2 months since I stopped taking prescription pills for sleep. I tried good sleep hygiene. Suggestions?

Melatonin: Give melatonin a try in addition to the sleep hygiene measures. Give the melatonin several weeks to see if it works. Good luck! ...Read more

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What are all of the causes of insomnia (both mental & physical)? Also, how can one treat insomnia if good sleep hygiene has failed to help?

What are all of the causes of insomnia (both mental & physical)? Also, how can one treat insomnia if good sleep hygiene has failed to help?

Many things: Could cause insomnia Speak to a physician to rule out medical issues if they do not find medical cause, it may be connected to stress. You may want to consider working with a psychologist to reduce stress. Also learning self hypnosis is a highly successful way to cure stress related insomnia. ...Read more

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How do you teach your body to sleep without sleep aides when you already exercise, eat right and have good sleep hygiene? And I use no caffeine.??

How do you teach your body to sleep without sleep aides when you already exercise, eat right and have good sleep hygiene? And I use no caffeine.??

Magnesium, Relaxation: Magnesium deficiency is common & causes insomnia.Supplementing with mag. Glycinate or taurate or a warm bath with epsom salts before bed can help. See http://bit. Ly/1dpAi09. Relaxation techniques can be helpful- see http://bit. Ly/1w73BeJ & http://bit. Ly/1jGRrm3.Search "sleep relaxation" on youtube for guided meditations & music. Many sleep better if they turn off wi-fi! See http://bit. Ly/1igRs4g
...Read more

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Taking wellbutrin (bupropion) 150mg, want to know if taking Traizodone 50mg to sleep is okay. I cant sleep and sleep hygiene is not the problem.?

Taking wellbutrin (bupropion) 150mg, want to know if taking Traizodone 50mg to sleep is okay. I cant sleep and sleep hygiene is not the problem.?

There is a potential: For interaction between wellbutrin and trazodone (increases risk for seizures). I do have a question? What time of day do you take wellbutrin? I am shocked that some people take it at night. It taken that way, it can cause insomnia. ...Read more

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Nightmares for 18mths, being treated with ssri but no help for nightmares any ideas? Good sleep hygiene already.

Nightmares for 18mths, being treated with ssri but no help for nightmares any ideas? Good sleep hygiene already.

See below: Keep a diary by your bedside and when have a chance record your dreams, or if you can't remember your dreams the feelings that you woke up with. There're most likely will be patterns. Keep a diary of things that happen to you during the day. Your dreams might correlate with the events in your life. Address it with a professional to tackle your nightmares along with medications for best results. ...Read more

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I take Lunesta (eszopiclone) for severe insomnia, but am also interested in sleep hygiene to augment this medication. Any suggestions?

I take Lunesta (eszopiclone) for severe insomnia, but am also interested in sleep hygiene to augment this medication. Any suggestions?

Sleep routine: Try to get yourself into a sleep routine such as stop working and stimulating your brain an hour prior to going to sleep, put some soothing music on or a read, drink some sleepy time tea and/or have some melatonin (if it's not contraindicated with other meds you may be taking), sleep in total darkness, don't sleep with a television on or use electronic devises 30 mins before sleep. ...Read more

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I have tried to follow good sleep hygiene and I still can't sleep. I also take sleeping pills and they don't work. Should I see sleep specialist?

I have tried to follow good sleep hygiene and I still can't sleep. I also take sleeping pills and they don't work. Should I see sleep specialist?

I see that you: Have both insomnia and anxiety. How well is your anxiety controlled? That can significantly impact sleep. Have you had cognitive behavioral therapy to specifically address your sleep? If you have addressed/ done these things - than I would discuss eval by a sleep specialist with your pcm. Take care. ...Read more

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Why does poor sleep hygiene (4am-11am) make you feel sick, tired throughout the day? Should you just force a wake up at 9am and re-adjust? Ideas?

Poor sleep hygiene?: Sleep hygiene can be practiced at any time of the day, not just at night. This means waking ; sleeping @ same time daily. Some people work odd hours, so must sleep in daytime. Darkness and quiet can be hard to come by in daytime hours, making sleep less sound. Do you work at night, or are you simply choosing to stay up until 4am? Do you use alcohol or other drugs? Caffeine? All these matter. ...Read more

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An adult suffers from insomnia for reasons unknown to the medical profession, who already practices good sleep hygiene, what's safe to take nightly?

An adult suffers from insomnia for reasons unknown to the medical profession, who already practices good sleep hygiene, what's safe to take nightly?

Melatonin: Alerian (Valeriana officinalis), California poppy (Eschscholzia californica), Wild lettuce (Lactuca virosa), Lemon Balm ( (Melissa officinalis)), passion flower (Passiflora incarnata), Chamomile (Anthemis nobilis), Hops (Humulus lupulus), Lavender (Lavandula officinalis), St. John's Wort (Hypericum perforatum) & are herbs which can aid with sleep ...Read more

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I have primary insomnia (which runs in my family). Sleep hygiene has not solved the problem and I don't use caffeine. What should I try next?

I have primary insomnia (which runs in my family). Sleep hygiene has not solved the problem and I don't use caffeine. What should I try next?

Insomnia Treatment: Let Wise Woman within you reflect:
• Stresses causing Anxiety and Depression leading to Insomnia
Consider:
• Therapy and Medication by Psychiatrist
• Realize and feel Wonder of Breath of Life.
• Become Captain over Stresses of Life and Insomnia, Not Victim.
• Visual imagery of National Parks
• Meditation
...Read more

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Need advice on how to sleep better. Good sleep hygiene and diet. Possible thryoid or anxiety issues. Any herbal's? Don't want controlled sub's.

Sleep suggestions: Regular sleep schedule, especially time to get up. Minimize light before sleep period, including tv & computer. Don't go to bed hungry or right after a big meal. Avoid or minimize caffeine & alcohol. Exercise regularly, but not within 3-4 hrs before bedtime. Use relaxing pre-sleep routine (warm bath, light snack, reading). Bedroom temp at 60-68f. Learn relaxation skills. Find sleep specialist. ...Read more

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Age 51 postmenopausal. Lots of insomnia. Some days no sleep other days a few hours of sleep. Tried sleep hygiene doesn't help. Very worried. Any ideas?

Age 51 postmenopausal. Lots of insomnia. Some days no sleep other days a few hours of sleep. Tried sleep hygiene doesn't help. Very worried. Any ideas?

Consult with doctor: It is not unusual to experience insomnia during menopause. I commend you for practicing sleep hygiene measures, and encourage you to continue doing so. However, you may need medication to help you with the insomnia. Recommend seeing your doctor to discuss options. Although I understand your concern, please keep in mind that worrying about it will make it worse. It is treatable. All the best. ...Read more

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Why can't I sleep w/o meds? My anxiety seems to be under control mostly & depression, good sleep hygiene, can't sleep on my own. I've tried everything.

Why can't I sleep w/o meds? My anxiety seems to be under control mostly & depression, good sleep hygiene, can't sleep on my own. I've tried everything.

Hard to say: Sleep hygiene is important as is exercise early in the day. Perhaps depression or anxiety symptoms are not totally resolved. Excess caffeine or other stimulants like nicotine can be involved. Drug use such as alcohol at be involved. For an answer specific to you work with your healthcare team closely. Meditation and relaxation exercises can be important too. ...Read more

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I feel sleepy and extremely tired everyday and troubled me at school. I've tired sleep hygiene by doesn't work. I didn't snore. Please help!

I feel sleepy and extremely tired everyday and troubled me at school. I've tired sleep hygiene by doesn't work. I didn't snore. Please help!

See your doctor: While sleep hygiene is fundamental to getting a good night's sleep, some conditions or situations can interfere with sleep. For example, anxiety & depressive conditions can temporarily interfere with sleep, as can some non-psychological/medical conditions. Keep practicing sleep hygiene, especially the part about not "trying" to sleep--it's not within your control. Tell your doctor your symptoms. ...Read more

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Can chronic insomnia (20+ yrs) be cured? I've tried meds (otc & rx), cbt, sleep hygiene, meditation, sleep study (ruled out apnea). None seem to help.

Can chronic insomnia (20+ yrs) be cured? I've tried meds (otc & rx), cbt, sleep hygiene, meditation, sleep study (ruled out apnea). None seem to help.

Hopefully: I tend to believe most conditions can be cured with proper treatment. You have tried the conventional therapies so I would consider alternative therapies- herbs and supplements like 5-htp ; glycine, classical homeopathy, chinese medicine etc. Also consider cranial electrical stimulation. I can't not mention that Adderall (dextroamphetamine and racemic amphetamine) might be significantly contributing to your insomnia.Work with a holistic dr. ...Read more

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I'm 25 and have chronic insomnia. Can't stay asleep or fall asleep easily. I've tried many remedies; sleep hygiene, exercise, etc. Am I depressed?

I'm 25 and have chronic insomnia. Can't stay asleep or fall asleep easily. I've tried many remedies; sleep hygiene, exercise, etc. Am I depressed?

? Depression: There are multiple causes of chronic insomnia. Although sleep distubance is a feature of major depressive disorder, other symptoms have to be present at the same time for a diagnosis of depression to be entertained. Please see a medical practitioner for a thorough evaluation and if needed, an approprite referral to a specialist. ...Read more

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I sleep deep for first 3 hours, then have trouble sleeping after. What OTC sleep aid would help this problem? I'm practicing proper sleep hygiene.

I sleep deep for first 3 hours, then have trouble sleeping after. What OTC sleep aid would help this problem? I'm practicing proper sleep hygiene.

One good option: Is sublingual melatonin. See that you suffer from melatonin. If depression is not adequately treated - that may be a cause for insomnia. Please discuss with your prescribing provider. ...Read more

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Postmenopausal. Bad Insomnia Thyroid normal etc. Tried sleep hygiene etc. Sleeping pills only work a little. Few hrs a night of sleep. Suggestion plz.

Postmenopausal. Bad Insomnia Thyroid normal etc. Tried sleep hygiene etc. Sleeping pills only work a little. Few hrs a night of sleep. Suggestion plz.

Is this recent?: If this is a fairly recent onset phenomenon and your doctor and you have diligently tried best methods of improving sleep hygiene without success and even specific sleep medications don't work then, perhaps a sleep study is in order to determine whether there are other things keeping you awake (parasomnias). And if menopause is the cause then, time is sublime. ...Read more

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Can idiopathic hypersomnia diagnosis by sleep study respond to anything besides stimulants & sleep hygiene? Anything off label? Foods? Research being done?

Can idiopathic hypersomnia diagnosis by sleep study respond to anything besides stimulants & sleep hygiene? Anything off label? Foods? Research being done?

Hyersomnia: In case of hypersomnia, the overnight sleep study is not enough alone, another study called mean sleep latency testing is needed to evaluate the severity of hypersomnia and to rule out narcolepsy.
If you were told that you have idiopathic hypersomnia, I presumed that you had already mslt and narcolepsy was ruled out, anyhow stimulants, sleep hygiene modulation and regular exercise are the best. ...Read more

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Postmenopausal with lots of insomnia; 3-4 hrs per night broken or no sleep. Tried "Sleep hygiene", melatonin, TSH normal, I am so scared. Plz advise.

Postmenopausal with lots of insomnia; 3-4 hrs per night broken or no sleep. Tried "Sleep hygiene", melatonin, TSH normal, I am so scared. Plz advise.

Sleep disorder: Can certainly be related to menopause, however, you should be examined and checked for other issues including anxiety, depression and/or mixed mood disorder. I suggest melatonin at bedtime until you are evaluated by your physican. ...Read more

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Is there anything that can help me sleep? I've tried every piece of advice for establishing good sleep hygiene. I've tried valarien root, melatonin, and OTC sleep aids. Those seem to wind me up. I stay wide awake for 48 hours then I sleep for 6 hours but

Is there anything that can help me sleep? I've tried every piece of advice for establishing good sleep hygiene. I've tried valarien root, melatonin, and OTC sleep aids. Those seem to wind me up. I stay wide awake for 48 hours then I sleep for 6 hours but

Get: Get yourself an appointment with a sleep medicine specialist in your area. It may take some work/time, but there is help available and you can lead a normal life with proper management. Yes, chances are that you may have to manage this condition from now on. It may be best to look at the management of insomnia as a hobby rather than a project, much like the management of diabetes. ...Read more

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I'm in menopause, take lamictal &wake up at 4, can't get back to sleep. I've practiced sleep hygiene, natural remedies &xanax. Would Ambien (zolpidem) work?

I'm in menopause, take lamictal &wake up at 4, can't get back to sleep. I've practiced sleep hygiene, natural remedies &xanax. Would Ambien (zolpidem) work?

Bioidentical hormone: Menopause symptoms are caused by Estradiol and Progesterone deficiency. The best and most natural way to treat menopausal symptoms is by replacing those actual hormones. Bioidentical Estradiol and Progesterone are identical in molecular structure to hormones the body (the ovaries) used to produce before menopause. ...Read more

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Is there any sleep aid you can recommend during the first trimester of pregnancy for severe insomnia that doesn't respond to good sleep hygiene?

Benadryl (diphenhydramine): Please check with your OB physician, but Benadryl (diphenhydramine) is generally considered safe. It appears you may already be taking this. Your doctor may want to check further into the possible causes of your "severe insomnia" also. Consultation with a psychiatrist or sleep medicine physician could be in order. ...Read more

Dr. Heidi Fowler
5,051 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