Recommendations vary since this is a newer area of research, but most sleep experts say a minimum of 30 minutes before you plan on going to bed. Others say as much as two hours to prevent the blue light from messing with melatonin.

Shift work is a pretty popular area of sleep research recently since night and rotating shifts can have a pretty significant impact on sleep and health. Since you're no longer in that cycle, you could try a few of the sleep hygiene tricks like getting direct sunlight during the day to help align your sleep clock (one…

Exercise is definitely an important part of healthy sleep. Physical activity has been shown to help sleep in a few different studies, with the biggest benefits seen from consistent cardio over the long-term. It also works both ways - getting good sleep helps exercise motivation, recovery, performance and other aspects…

Hi Tony,

If you feel like you neck is tense or sore, it not may be well supported. You mention broad shoulders, so you might sleep better with a thicker than average pillow that can keep your neck in line with your spine. If putting your arm under your pillow puts your neck at too high an angle however, perhaps try a shallower…

Aside from your oxygen machine, sleeping on your side is usually considered best for opening airways. Pay attention to alignment - when side sleeping your neck and spine should form a straight line. Use a pillow that supports your neck and perhaps one between knees as well to prevent hips from twisting.

Try ruling out environmental things first. Are their lights on while you sleep? Noises that may disturb you? Is comfortably cool in your bedroom? Is your bed comfortable? Feeling fatigued despite getting enough sleep can relate to medications, sleep apnea and thyroid issues so it's worth paying attention to. Since you…

If even a thin pillow disturbs your sleep and your mattress is in good shape, another solution would be to compensate by working on lumbar and lower ab strengthening exercises in order to help your back support itself. This sheet from Princeton has quite a few good tips: http://www.princeton.edu/uhs/pdfs/Lumba…

Pillows can be important; when you are sleeping on your back, it should ideally keep your neck in a natural, neutral position relative to the spine (so not too high). Perhaps she can try a couple different heights to see what feels most comfortable? The Mayo Clinic also suggests using a small pillow or rolled towel…

That's a great attitude to have. I've seen sleep therapists recommend similar strategies, such as setting a specific time to worry/stress or writing thoughts down in a journal to essentially clear them out. Many popular relaxation strategies like guided relaxation or meditation can also be helpful for practicing this.

You've covered the environmental aspects, so I'd add making sure to limit alcohol and caffeine sources (tea, coffee, soda, etc) close to bed. Certain medications (even OTC meds) can affect sleep in odd ways, too so that's another potential area to consider. There's also the usual sleep hygiene tips you can try —…

He certainly made some interesting tracks; the ones with spoken words and odder noises could be off-putting for some people but it's a great idea. Definitely got people talking about sleep! Nature tracks, white noise or other ambient noise machines/apps in general can work wonders for tuning out noisy spaces or a…

The tip on elevation is definitely a good one. Personally, I use an adjustable bed with the head slightly elevated to help get better sleep. It's much more comfortable that wedging pillows. Also can be beneficial for acid reflux and low back pain.

Sleep position preference can be hard to change but you could start gravitating toward side sleeping by hugging a spare pillow for support. This can help prevent you from rolling all the way onto your stomach. Make sure your other pillow supports you head well so it doesn't bother your neck or shoulder, as side…

No problem, we're happy to participate! Definitely try drinking more water throughout the day (amount can vary - some say 64 oz is a myth others say more/less) and using a cool mist or ultrasonic humidifier in your bedroom at night. If you are drinking plenty of water and a humidifier doesn't help, mention it to your…

Try placing a pillow (not too thick) under your hips/lumbar region to minimize lower back tension. If you use a pillow under your head, make sure it's fairly thin, too.

If you haven't already, definitely talk with your dentist about the best ways to reduce the side effects of bruxism. If you suspect it's related to stress, maybe try incorporating more relaxing activities into your evening. Guided relaxation, music relaxation, mindfulness mediation, light yoga and deep breathing have…

If it's an unusual habit for you, you might try checking the indoor humidity levels in your bedroom. Dry sinuses can be fairly common in the winter if you live in a colder climate and run the heater. Try a cold mist humidifier and see if that helps. Otherwise, there's always nasal strips, making sure your pillow isn't…

If you head to bed around 11 or 12 PM and wake at 6 AM, you're giving yourself less than 7 hours of sleep. Maybe try working in extra 30 minutes or an hour to see if a more sleep is actually what your body needs. The average sleep need for adults is seven to nine hours - some can get by on seven or less but many of…

What you describe sounds like a common type of insomnia, sleep maintenance insomnia, which refers to trouble staying asleep. First, make sure there's nothing in your environment that's causing you to wake up - does light come in through your windows around that time? Does the temperature change? Is it environmental…