Discuss Claudine's answer to: What do i take with effexor to help me sleep?

I would also advice you not to depend upon drugs for your sleep. Here are a few sleeping tips for you, I hope this would help.

  • Warm up. Take a warm bath, add blankets to the bed, raise the temperature in the bedroom, or wear socks to bed.
  • Get tired. Regular exercise (at least 30 minutes per day) can promote good sleep – as long as you exercise four to six hours before bedtime.
  • Darken the room. Dim the lights, draw the curtains, and turn off the television or computer.
  • Avoid caffeine and nicotine for four to six hours before bedtime. Likewise, don’t drink alcohol before bed – though initially relaxing, it has been proven to disrupt sleep.
  • Stick to a schedule. Go to bed – and rise each morning – at the same time. Your body will become accustomed to a certain sleeping schedule and you’ll get better quality rest.
  • No naps. If you must nap, do so during mid-afternoon and limit to 30 minutes or less.
  • Use the bed only for sleeping. Don’t do television or do work in bed – maintain the mental association between the bed and rest.

These tips are useful even if you have sleep disorders of some kind. 

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