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Dr. Andrew Rynne
MD
Dr. Andrew Rynne

Family Physician

Exp 50 years

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How to get good and sound sleep?

I am 19 years old, female, 5 feet 3 inches, 120 lbs and I am a very light sleeper. I often wake up multiple times a night and find myself very tired the next day due to lack of sleep. Is there any way to fix my circadian rhythm to make myself a deeper sleeper?
Fri, 2 Jan 2015
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Psychiatrist 's  Response
Hello
Welcome here.

I have some suggestions for you to help you sleep better:
a. Avoid napping during the day. It can disturb the normal pattern of sleep and wakefulness.
b. Avoid stimulants such as caffeine, nicotine, and alcohol too close to bedtime.
c. Exercise can promote good sleep. A relaxing exercise, like yoga, can be done before bed to help initiate a restful night's sleep.
d. Food can be disruptive right before sleep. Stay away from large meals close to bedtime. Also dietary changes can cause sleep problems, if someone is struggling with a sleep problem, it's not a good time to start experimenting with spicy dishes.
e. Ensure adequate exposure to natural light. Light exposure helps maintain a healthy sleep-wake cycle.
f. Establish a regular relaxing bedtime routine. Try to avoid emotionally upsetting conversations and activities before trying to go to sleep.
g. Associate your bed with sleep. It's not a good idea to use your bed to watch TV, listen to the radio, or read.

Hope this helps.
Thanks.
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