7 doctors weighed in:
Can I help myself sleep better?
7 doctors weighed in

Dr. Betty Keller
Internal Medicine - Rheumatology
4 doctors agree
In brief: Yes
Yes, try a warm soothing bath in the evening, try adding epson salts to help reduce sore muscles.
Do yoga or stretching exercises, listen to calming music, try meditating. Make sure your room is dark if you have a lighted alarm clock turn it away from you. Turn off any electronics at least an hour before bed. Keep the room as quiet as possible, avoid/reduce caffeine, alcohol and chocolate.

In brief: Yes
Yes, try a warm soothing bath in the evening, try adding epson salts to help reduce sore muscles.
Do yoga or stretching exercises, listen to calming music, try meditating. Make sure your room is dark if you have a lighted alarm clock turn it away from you. Turn off any electronics at least an hour before bed. Keep the room as quiet as possible, avoid/reduce caffeine, alcohol and chocolate.
Dr. Betty Keller
Dr. Betty Keller
Thank
1 comment
Dr. Donald Jacobson
Try one of the binaural sleep apps on this website. They are free or cheap and really work.
Dr. John Thaler
Dentistry - Prosthodontics
2 doctors agree
In brief: Routine
Develop a time and routine and stick to it.
Do not eat or drink after a certain time - 1 - 2 hours before bed. Long before bed, get all things ready for the next day and complete any planning, etc. Which might cause worry or anxiety. Do not work out later than 2 hours before bed. Find something relaxing to do for 10 - 30 minutes before bed -- listening to music, readiing, tv. No computer stuff.

In brief: Routine
Develop a time and routine and stick to it.
Do not eat or drink after a certain time - 1 - 2 hours before bed. Long before bed, get all things ready for the next day and complete any planning, etc. Which might cause worry or anxiety. Do not work out later than 2 hours before bed. Find something relaxing to do for 10 - 30 minutes before bed -- listening to music, readiing, tv. No computer stuff.
Dr. John Thaler
Dr. John Thaler
Thank
Dr. Heidi Fowler
Psychiatry
1 doctor agrees
In brief: Sleep Hygiene is Key
1.Keep regular bed & waking time (even weekends).
Rise same time each day, regardless of time you fell asleep. 2. Develop relaxing bedtime routine: warm bath/shower, aromatherapy, reading, or listening to gentle music. 3. Sleep in dark, quiet, cool room w comfortable mattress & pillows. 4. Bedroom is only for sleep & sex. No work materials, computers, & TV in room. 5. Finish eating at least 2-3 hr

In brief: Sleep Hygiene is Key
1.Keep regular bed & waking time (even weekends).
Rise same time each day, regardless of time you fell asleep. 2. Develop relaxing bedtime routine: warm bath/shower, aromatherapy, reading, or listening to gentle music. 3. Sleep in dark, quiet, cool room w comfortable mattress & pillows. 4. Bedroom is only for sleep & sex. No work materials, computers, & TV in room. 5. Finish eating at least 2-3 hr
Dr. Heidi Fowler
Dr. Heidi Fowler
Thank
1 comment
Dr. Heidi Fowler
prior to bed. 6. No caffeine w/in 6 hrs or alcohol/smoking w/in 2 hrs of bed. 7. Exercise regularly; finish few hrs before bed. 8. No naps. 9. Retire only when sleepy. 10. Use another time to write down problems & solutions.11. After 10-15 min of inability to sleep, go to another room to read or watch TV until sleepy. Chamomile tea, warm milk, melatonin & acupuncture help.
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