Q&A for How to Fall Asleep when You Can't

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Question

What are some long-term strategies that will make falling asleep every night easier?

Jeremy Bartz, PhD
Sleep Specialist
Dr. Jeremy Bartz is a Clinical Psychologist in private practice based in Los Angeles, California. Dr. Bartz specializes in treating depression, anxiety, OCD, mind-body syndromes, chronic pain, insomnia, relationship difficulties, attachment trauma, and resolving the effects of narcissistic trauma. He received a Ph.D. in Counseling Psychology from Brigham Young University and completed a fellowship In Pain Psychology at Stanford's premier pain management clinic.

Jeremy Bartz, PhD

Sleep Specialist

Expert Answer

There are a few things you should make sure you're doing. First, don’t use your bed for anything other than sleep at night. Second, make sure you're waking up at the same time every day. If you sleep in on the weekends, don't sleep in for more than 1 hour. Finally, don't take naps during the day.

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Question

I was just on my iPad and now I can't fall asleep.

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

Try not to use your iPad, computer, or phone for more than couple of minutes (to set up an alarm or pick a guided meditation) before going to bed. These devices emit a certain light — blue light — that can keep you from falling asleep.

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Question

What if you have bad feelings and you can't sleep?

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

Try a guided meditation to distract yourself from bad feelings or write in a journal.

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Question

How can I sleep for only five or six hours and still be active and awake at school?

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

While you can function on five to six hours of sleep in the short-term, in the long-term, being highly functional and active in school would be a problem, as you would feel exhausted. Sleep deprivation can result in daytime sleepiness, fatigue, weight gain, depression and even suicidal ideation. Aim for at least seven to eight hours each night.

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