Sleep hygiene tips from five doctors to fall asleep faster and stop 3 a.m. wake-ups

Five doctors shared routine-based sleep hygiene tips that prioritize consistent bed and wake times, a dark quiet bedroom, scheduled evening 'worry time,' and daytime light exposure; the article emphasizes habit changes rather than quick fixes.

Five doctors offered sleep hygiene recommendations aimed at helping people fall asleep faster and reduce 3 a.m. wake-ups. The piece emphasizes habit changes rather than quick social‑media fixes. Experts describe a stable sleep–wake rhythm and simple environmental and routine measures as central. These are presented as practices the doctors use, trust, and recommend. Key facts: - Experts advise going to bed at the same time each night to train a stable sleep–wake rhythm and reduce time spent trying to fall asleep. - Waking at a consistent time each morning is recommended; repeated snooze cycles are said to disrupt rhythms. Short naps are discussed as sometimes helpful, with suggestions to keep them brief and earlier in the day. - A dark, quiet, and non‑disruptive bedroom environment and a mattress suited to individual needs are recommended to limit tossing and turning. - Several experts recommend scheduling a brief, early-evening "worry time" outside the bedroom to write down concerns and avoid bringing them into bed. - Daytime natural light, such as a morning walk or sunlight exposure, is recommended to cue circadian rhythms and signal daytime alertness. - The article notes these habits aim to reinforce circadian rhythm but may not resolve chronic insomnia or sleep disorders, and it reports that medical advice is suggested for persistent problems. Summary: These doctor‑reported practices are intended to stabilize circadian rhythms and improve sleep continuity by combining consistent sleep times, a sleep‑friendly environment, timed worry periods, and daytime light exposure. Their effectiveness can vary between individuals. Undetermined at this time.