What are some common ways to help me get better sleep?

This question was asked in Irvine, California on 02/02/2012.
For months I have been sleeping horribly. I've tried over the counter sleep aids, sleeping with and without the TV on, going to bed earlier in the night and avoiding naps. But my sleep cycle hasn't gotten any better and I constantly feel tired. What are some easy ways that I can help get better, more regular sleep?

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Doctors Answers (2)

J. Douglas Hudson, MD, DABSM
Answered on: 3/19/2012

There are several things that an individual can do to help promote better sleep:

  • maintain a regular bedtime and awakening schedule including weekends
  • establish a regular, relaxing bedtime routine
  • sleep in a room that is dark, quiet, comfortable and cool
  • use the bedroom only for sleep and intimacy—keep work materials, TV, and computer in other rooms
  • avoid caffeine within 8 hours and alcohol/tobacco within 2 hours of bedtime
  • exercise regularly but avoid just before bedtime
  • avoid naps

    • Richard J. Schumann Jr., MD
    Answered on: 2/2/2012 2

    Some easy tips to improve sleep quality includeregular sleep and wake times, optimizing temperature and lighting, decreased light exposure later in the day, decreased caffeine intake and no meals, alcohol or excessive liquids within 3 hours prior to bedtime. Also, it is suggested to avoid intense exercise later in the evening/night prior to sleep. You should also speak to your doctor about possible depression if symptoms persist.