Q&A for How to Fall Asleep

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Question

What can I do to help me fall asleep more quickly?

Sari Eitches, MBE, MD
Integrative Internist
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

Integrative Internist

Expert Answer

Make sure you keep your room as dark as you can since light could disrupt your sleep cycle. Keep your room cool as well since it will be easier for you to sleep.

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Question

What if I can't fall asleep?

Alex Dimitriu, MD
Sleep Specialist
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 Specialist

Expert Answer

Sleep, ironically, is like a finger trap. The harder you try to force it, the harder it is. Instead of trying to force yourself to sleep, make the decision to just rest and meditate. When you stop trying so hard, sleep happens.

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Question

How do I wake up earlier than usual?

Paul Chernyak, LPC
Licensed Professional Counselor
Paul Chernyak is a Licensed Professional Counselor in Chicago. He graduated from the American School of Professional Psychology in 2011.

Paul Chernyak, LPC

Licensed Professional Counselor

Expert Answer

Try setting your alarm at an earlier time that you prefer to wake up. After a while, your mind will fall into a routine and naturally begin waking up at the earlier time. You are basically training your brain a new habit.

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Question

I'm having bad thoughts because I watch scary things and I can't get my mind off the images I see and I can't go to sleep?

Paul Chernyak, LPC
Licensed Professional Counselor
Paul Chernyak is a Licensed Professional Counselor in Chicago. He graduated from the American School of Professional Psychology in 2011.

Paul Chernyak, LPC

Licensed Professional Counselor

Expert Answer

Try to relax your mind from the thoughts. Consider using headphones and doing some meditation or listening to some ambient noise such as talk radio or nature sounds.

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Question

How can I make it easier to go to sleep?

Alex Dimitriu, MD
Sleep Specialist
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 Specialist

Expert Answer

Sleep benefits from simplicity and regularity, so try to keep a regular bedtime and wake time hours. Keep your bedroom cook, dark, and quiet. You can also try Valerian or chamomile tea, which could make it easier to sleep.

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