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Suggest Good Sleep Hygiene Practices
Question: Hey dr,
I just have had a few concerns with my sleep cycles from the last couple of weeks. Lately I have been working later than usual but I have started to stop it now but i've been going to sleep at usually 1-2am and waking up around 10am usually. Now I have heard this is quite a bad thing and i've been trying to slowly adjust back to a 10pm-11pm sleep time but I am having trouble doing so. What would be the best way to do this without any medication would slowly going to sleep at an earlier time every night be the best method?
Kind Regards,
XXXX
I just have had a few concerns with my sleep cycles from the last couple of weeks. Lately I have been working later than usual but I have started to stop it now but i've been going to sleep at usually 1-2am and waking up around 10am usually. Now I have heard this is quite a bad thing and i've been trying to slowly adjust back to a 10pm-11pm sleep time but I am having trouble doing so. What would be the best way to do this without any medication would slowly going to sleep at an earlier time every night be the best method?
Kind Regards,
XXXX
Brief Answer:
Consultation
Detailed Answer:
Hello, and thanks for your question.
I'm sorry your sleep schedule is slowly shifting forward. There are medications including over the counter supplements such as melatonin that could help with this. But before trying medications, as you suggest, behavioral measures called "sleep hygiene" can be tried. These include:
-Avoid napping during the day
-Avoid food, caffeine, nicotine, and alcohol 3 hours before bedtime
-Expose yourself to natural light in the morning
-Only use your bed for sleeping, not working
-Establish a regular relaxing bedtime routine
-Make the bedroom relaxing, with little light, and a pleasant temperature
These things will help you!
Please remember to rate and close this answer thread when you are finished and satisfied.
In the future, for continuity of care, I encourage you to contact me directly at my private link below. After you ask a direct question, it would be my pleasure to be your dedicated personal physician on this website. My name is Dr. Sheppe, and I am an XXXXXXX doctor working in New York City at NewYork-Presbyterian Hospital, ranked #1 for Psychiatry in the United States (tinyurl.com/psyrank). For a personalized comprehensive evaluation, treatment recommendations, and individual therapy, ask me at HealthCareMagic at this private link: tinyurl.com/DrSheppeAnswers
Consultation
Detailed Answer:
Hello, and thanks for your question.
I'm sorry your sleep schedule is slowly shifting forward. There are medications including over the counter supplements such as melatonin that could help with this. But before trying medications, as you suggest, behavioral measures called "sleep hygiene" can be tried. These include:
-Avoid napping during the day
-Avoid food, caffeine, nicotine, and alcohol 3 hours before bedtime
-Expose yourself to natural light in the morning
-Only use your bed for sleeping, not working
-Establish a regular relaxing bedtime routine
-Make the bedroom relaxing, with little light, and a pleasant temperature
These things will help you!
Please remember to rate and close this answer thread when you are finished and satisfied.
In the future, for continuity of care, I encourage you to contact me directly at my private link below. After you ask a direct question, it would be my pleasure to be your dedicated personal physician on this website. My name is Dr. Sheppe, and I am an XXXXXXX doctor working in New York City at NewYork-Presbyterian Hospital, ranked #1 for Psychiatry in the United States (tinyurl.com/psyrank). For a personalized comprehensive evaluation, treatment recommendations, and individual therapy, ask me at HealthCareMagic at this private link: tinyurl.com/DrSheppeAnswers
Note: For further guidance on mental health, Click here.
Above answer was peer-reviewed by :
Dr. Sonia Raina
Answered by
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