Q&A for How to Have a Good Night's Sleep

Return to Full Article

Coming soon

Add New Question

Question

Should I go to bed at the same time every night?

Marc Kayem, MD
Sleep Specialist
Dr. Marc Kayem is a board certified Otolaryngologist and Facial Plastic Surgeon based in Beverly Hills, California. He practices and specializes in cosmetic services and sleep-related disorders. He received his Doctorate in Medicine from the University of Ottawa, is board certified by the American Board of Otolaryngology, and is a Fellow of the Royal College of Surgeons of Canada.

Marc Kayem, MD

Sleep Specialist

Expert Answer

For most people, this will dramatically help you get a good night's rest. Many people are overactive late at night. If you go straight from exercising or working to bed, you'll have a hard time relaxing and falling asleep. Spend an hour or so relaxing or meditating before you go to bed each night.

Thanks! We're glad this was helpful.
Thank you for your feedback.
If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
Yes No

Not Helpful 24 Helpful 24
Question

What causes someone to sleep well?

Alex Dimitriu, MD
Sleep Medicine & Psychiatry Professional
Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine.

Alex Dimitriu, MD

Sleep Medicine & Psychiatry Professional

Expert Answer

People are really just highly-evolved cavemen. We like dark, cool places when it comes to sleep, so a lot of times this just comes down to your environment. Making sure that you're giving yourself enough time to sleep is extremely important as well.

Thanks! We're glad this was helpful.
Thank you for your feedback.
If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
Yes No

Not Helpful 8 Helpful 27
Question

What can I do to get a good night's sleep in a hotel room?

Sari Eitches, MBE, MD
Sleep Specialist
Dr. Sari Eitches is an Integrative Internist who runs Tower Integrative Health and Wellness, based in Los Angeles, California. She specializes in plant-based nutrition, weight management, women's health, preventative medicine, and depression. She is a Diplomate of the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She received a BS from the University of California, Berkeley, an MD from SUNY Upstate Medical University, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York, NY and served as an attending internist at the University of Pennsylvania.

Sari Eitches, MBE, MD

Sleep Specialist

Expert Answer

Make sure you close the blinds or shades so your room is as dark as possible. Right before you're about to go to bed, try doing some relaxing breathing exercises or meditation.

Thanks! We're glad this was helpful.
Thank you for your feedback.
If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
Yes No

Not Helpful 15 Helpful 20
Question

Hello! Lately, I have had trouble sleeping and I am not sure why because I maintain a regular sleep schedule, even on the weekends. I do take a medication called amitriptyline to help me sleep, too.

Luba Lee, FNP-BC, MS
Board-Certified Family Nurse Practitioner
Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.

Luba Lee, FNP-BC, MS

Board-Certified Family Nurse Practitioner

Expert Answer

Great job on maintaining a sleep schedule! If you're still having trouble sleeping, you may need to take another look at your habits, diet, and environment. For example, you might be having caffeine too late, eating late meals, drinking alcohol, working out too much or too little, or eating too many sugars and refined carbs. Additionally, it's important to maintain low stress levels and ensure that your sleeping area is cool and dark. Allergies and vitamin D deficiency can also affect your sleep. Although it's normal to have trouble sleeping sometimes, you should talk to your doctor about it if you have trouble sleeping for 3 or more days a week, or the problem continues for a month.

Thanks! We're glad this was helpful.
Thank you for your feedback.
If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
Yes No

Not Helpful 20 Helpful 57
Question

How can I create a more regular sleeping routine?

Alex Dimitriu, MD
Sleep Medicine & Psychiatry Professional
Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine.

Alex Dimitriu, MD

Sleep Medicine & Psychiatry Professional

Expert Answer

Keep a regular bed and wake time, even on the weekends. Give yourself some bright light first thing in the mornings, be sure to get moderate exercise during the day, and avoid any bright lights or screens in the 2 hours before you go to sleep.

Thanks! We're glad this was helpful.
Thank you for your feedback.
If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
Yes No

Not Helpful 12 Helpful 10