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Dr. Andrew Rynne
MD
Dr. Andrew Rynne

Family Physician

Exp 50 years

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Suggest Remedies To Manage Sleep

Hello, I am a first semester freshman in the college experience at the University of North Dakota. Typically, I recieve 6-8 hours of sleep per night at college. Now, after the first month; I am getting much less sleep and had my first caffeine occurence to getting only four hours of sleep and the first exams are approaching. I know I must study, but my body is telling me to sleep. What actions should be taken?
Fri, 27 Feb 2015
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Psychiatrist,  's  Response
Hello,
Welcome to Health Care Magic.
I understand your concern.
There are few non specific measures to get sound sleep without medications. These are as below:-
1.     Keep the bedroom cool, dark and quiet.
2.     Wear light comfortable clothing.
3.     Maintain regular hours of bedtime and arising.
4.     Maintain a regular exercise schedule.
5.     If you are preoccupied or worried about something at bedtime, write it down and deal with it in the morning.
6.     Have a light meal before bedtime.
7.     Do not take much water in night as it may cause frequent urination and disturbed sleep.
8.     Reduce coffee/tea intake.
9.     Avoid alcohol/cigarette.
10.     Hear soothing music at evening.
11.     Do not watch TV at evening.
12.     Do not do activating exercise at evening.

If you do not get natural sleep even after this then you should consult a physician/psychiatrist rather than self-medicating.
I wish you all the best.
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Suggest Remedies To Manage Sleep

Hello, Welcome to Health Care Magic. I understand your concern. There are few non specific measures to get sound sleep without medications. These are as below:- 1. Keep the bedroom cool, dark and quiet. 2. Wear light comfortable clothing. 3. Maintain regular hours of bedtime and arising. 4. Maintain a regular exercise schedule. 5. If you are preoccupied or worried about something at bedtime, write it down and deal with it in the morning. 6. Have a light meal before bedtime. 7. Do not take much water in night as it may cause frequent urination and disturbed sleep. 8. Reduce coffee/tea intake. 9. Avoid alcohol/cigarette. 10. Hear soothing music at evening. 11. Do not watch TV at evening. 12. Do not do activating exercise at evening. If you do not get natural sleep even after this then you should consult a physician/psychiatrist rather than self-medicating. I wish you all the best.