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Doctor insights on: Sleeping Schedule Back

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How do I get my sleeping schedule back to normal after vacation?

How do I get my sleeping schedule back to normal after 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
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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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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How do I get my sleep schedule back on track after exams?

How do I get my sleep schedule back on track after exams?

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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Up until around 1:00pm. Any tips on how to get my sleep schedule back on track again?

Up until around 1:00pm. Any tips on how to get my sleep schedule back on track again?

Go to sleep early: Try to go to bed early, turn off all lights, tv, computer, ipod, ipad ect... From your bed room, at first it will be difficult, but if you continue in this pattern, you body will adjust to it. ...Read more

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How do I get my sleeping schedule back on track?

How do I get my sleeping schedule back on track?

Good 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 many 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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How can I how to get my sleeping schedule back on track?

How can I how to get my sleeping schedule back on track?

Use good sleep: Hygiene. 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, warm bath or lavender scent. ...Read more

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If I returned from a place with 12hr time difference, will it really take 12 days to get my sleep back on schedule?

If I returned from a place with 12hr time difference, will it really take 12 days to get my sleep back on schedule?

More or less: General rule is one day for every hour or two of difference. If you are planning this, you can help yourself by trying to adjust before you make the change and other steps to help you cope once you make the change. ...Read more

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How do I get my sleeping patterns back on schedule after getting away from the night shift?

How do I get my sleeping patterns back on schedule after getting away from the night shift?

Depends: You can stay awake later and later to get your sleep cycle back on track, or if easier stay up one might all might. Elatoninay help readjust you cycle as may the prescription drug roxerem (off label use but it works) or tak other prescription sleep aids short term. Try to stay awake during the day and keep to a regular nightly sleep time. Don't use alcohol it will make it worse. ...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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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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What is the best way to readjust back into a regular sleeping schedule?

What is the best way to readjust back into a regular sleeping schedule?

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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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 may include a warm bath or shower, aromatherapy, 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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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 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 my 3 year old back on a good sleep schedule?

How to get my 3 year old back on a good sleep schedule?

Don't let them nap: During the day, put them to bed at the same time every night, develop a sleep routine (i.e., quiet time before bed time, bath, soothing music & a story before bed), make sure they get exercise every day (but not just before bedtime!) Good luck. ...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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Sleep issues. Anxiety. What can I do to get back on a proper sleep schedule. Asleep at 5am and up at 11am. Pains and tension and stress b/c of this.

Sleep issues. Anxiety. What can I do to get back on a proper sleep schedule. Asleep at 5am and up at 11am. Pains and tension and stress b/c of this.

CBT and melatonin: The best thing would be to see a sleep psychologist. Call your local sleep lab and they can refer you. You should explore what behaviors got you there in the first place. Being on the internet late at night is most common. It resets your biological clock to make you think it is still light out and therefore not time to sleep. What have just called a circadian rhythm sleep disorder delayed phase type in case you want to look it up on the internet sometime before 8 pm. I then recommend to my patients that they take melatonin two hours before their desired time. The dose is 3 to 6 mg at bedtime. I also recommend that they set the alarm clock to get up one half hour earlier every day through this process until your clock is reset. ...Read more

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How can I fix my sleeping schedule?

How can I fix my sleeping schedule?

Keep a regular bed: Time & wakening time (to include weekends). Get up the same time each day, regardless of what time you fell asleep. ...Read more

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How can I improve my sleep schedule?

How can I improve my sleep schedule?

That depends: You should consult with someone who has experience in treating sleep disorders. Sleep hygiene is an important issue to be addressed, to help you to improve your nightly (or daily) schedule to provide adequate sleep. That involves having the right place for sleep to occur; keeping a consistent schedule; avoidance of caffeine and other stimulating agents, also alcohol. ...Read more

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What are effects of an irregular sleeping schedule?

Decreased sleep qual: In general irregular sleep scheduled leads to less beneficial sleep. Usually deeper sleep is much less when sleep fragmentation is present. Also more common are issues with insomnia when person is getting portion of sleep through the day. This can cause medical issues people may not think about including diabetes and hypertension. ...Read more

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What is a normal sleeping schedule for a young baby?

What is a normal sleeping schedule for a young baby?

Irregular: Most newborns and small infants have fairly irregular sleep schedules. The universal truth is that they do sleep a large portion of the day with most newborns sleeping up to 18 of 24 hours. The patterns of sleep, however, can be very irregular in the first eight weeks of life. Many parents experience the challenges of this, but don't despair. Regular sleep patterns do eventually develop. ...Read more

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Why am I tired even though I changed my sleep schedule?

Why am I tired even though I changed my sleep schedule?

Prevention: Being tired all the time may indicated sleep problems that can be life shortening or life threatening. Inadequate time in deep delta phase sleep will prevent complete rejunivation and tissue regeneration. The only way to know if there are serious problems is with an overnight sleep test. I encourage you to seek help. ...Read more

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What's the best way for me to change my sleeping schedule?

W a concerted plan.: Apply principals of sleep hygiene while changing the time that you retire to bed and wake up. 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. ...Read more

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Does pulling an all nighter help to reset my sleep schedule?

Probably not: Resetting your sleep schedule is better done by sticking to that schedule. ...Read more

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Help with adjusting baby sleep schedule is all off balance!?

Help with adjusting baby sleep schedule is all off balance!?

Pattern/ consistancy: Newborns are not aware they sleep & don't until into yr2. If you wake the babe with feeding after 2hr rest during the day, then change/clean, play till tired & put dn awake. Feed to wake after 2hr rest & repeat as above. At night let babe wake you, feed/clean/put dn. (u may get 4-6hr rest this way)avoid letting baby sleep > 2hrs straight during the day or they flip day/night cycle. ...Read more

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How can I establish a sleeping schedule for my two week child?

How can I establish a sleeping schedule for my two week child?

Sleep: They will sleep most of the time and will have their own schedule for now. ...Read more

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What are some effective ways to correct a poor sleep schedule?

Sleep Hygiene: To correct your sleep schedule takes time. You need to set a sleep schedule and then stick to it. Go to bed on time, get up on time. Remember that the bed is for sleep and sex, not homework, tv, video games, etc. If you don't go to sleep after 20 min, get up, move to another room and do something boring for a while till you get sleepy. This will you help get your schedule reset. ...Read more

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How can I change my sleeping schedule from 8hrs/day to 5 hrs/day?

How can I change my sleeping schedule from 8hrs/day to 5 hrs/day?

Hard to do: Most people need 8 hours of sleep per night to function at their best. Less sleep can take a toll on you physically and emotionally. If you must get less sleep, you should arrange your schedule to take a nap during the day. Please re-evaluate your schedule to see if you can keep your 8 hour schedule.

Good luck ...Read more

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How can I reset my sleeping schedule and get a good night's sleep?

How can I reset my sleeping schedule and get a good night's sleep?

Get up same time: Start by picking a regular wake up time and stick to it 7 days a week. This will help her nighttime sleep get on a particular schedule. Pick a wake up time typically between 6-8 hours after the goal bedtime. Follow some good sleep tips (national sleep foundation) and avoid extra medication, particularly caffeine and alcohol. ...Read more

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What should a sleep schedule look like for someone who works graveyard shifts?

Enough sleep: Shift work, especially the graveyard shift can be quite hard on sleep patterns. It can result in sleepiness during the shift and inability to fall asleep during the day. Would recommend getting at least 7-8 hours consistently, and consider a nap right before the shift to refresh you. Keep your schedule the same even on off days if you can. ...Read more

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Would I be able to exercise/workout when I'm in the uberman/polyphasic sleep schedule?

Why not exercise: If you're really trying this you'd just need to pick a wake cycle and exercise. You'd probably want to be consistant in your time. ...Read more

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I want to sleep at 11 am and I then woke up at 5 today. How can I fix my sleeping schedule?

I want to sleep at 11 am and I then woke up at 5 today. How can I fix my sleeping schedule?

Work on excellent: Sleep hygiene. 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, warm bath or lavender scent. ...Read more

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