Sleep is affected by certain behaviors. They include
Drinking caffeine or other stimulant drinks (typically near bedtime, but even in the afternoon for people who are particularly sensitive)
Exercise or excitement (eg, a thrilling TV show) late in the evening
An irregular sleep-wake schedule
People who compensate for lost sleep by sleeping late or by napping during the day, affects their night sleep.
Having a good sleep hygiene is key.
1. Keep Regular sleep/wake schedule -
Bedtime and particularly wake-up time should be the same each day, including weekends. Do not spend excessive time in bed.
2. Make Appropriate use of the bed
Limiting time in bed improves sleep continuity. If you are unable to fall sleep within 20 min, you should get out of bed and return when sleepy. The bed should not be used for activities other than sleep or sex (eg, not for reading, eating, watching television, or paying bills).
3. Avoid daytime naps
Daytime naps may worsen sleep issue.
4. Keep Regular routine before bedtime
A pattern of activities—brushing teeth, washing, setting the alarm clock—can set the mood for sleep. Bright lights should be avoided before bedtime and when you wake up at night for some reason.
5. Maintain comfortable Sleep environment
The bedroom should be dark, quiet, and reasonably cool; it should be used only for sleep and sexual activity. Heavy curtains or a sleep mask can eliminate light, and earplugs or fans can help eliminate disturbing noise.
6. Do Regular exercise
Exercise promotes sleep and reduces stress. It is better to exercise in the first half of the day.
7. Relaxation
Stress and worry affects sleep. Reading or taking a warm bath before bedtime can help relax.
8. Avoid stimulants
Drinking alcoholic or caffeinated beverages, smoking, eating caffeinated foods (eg, chocolate), especially near bedtime—should be avoided.
Next Steps
Try the above measures for 4 weeks. If there is no improvement, we can consider further management options.
Just ignore. When drowsy sleep. When not getting sleep , don't sleep. Do what gives pleasure to you. No need for any medicine or consultation. Enjoy life!
Due to the lockdown many of us are facing similar problems.
It can be due to disturbance in biological clock.
For this despite taking sedatives you can practice lifestyle modifications.
Next Steps
Try waking up early followed by Home workout (around 200 minutes/week)
Followed by your regular meals.
Start reading books at bedtime.
Avoid excessive use of mobile phone or TV at bedtime.
Health Tips
Follow this for 2-3 days if not get relieved than you can start with some Oral sleeping pill after consulting with your nearby doctor.
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
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