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Sleep pattern
Doctor,
I am 26 yrs old, IT professional.
Due to the National Lock down, my sleeping pattern has changed. I am starting at 2-3am and waking up at 11-12pm daily, I want to regularise and bring back to my normal routine
So can I take melatonin supplement for this ?
How much mg I can use? And for how much days I can take this please suggest.
Answers (4)
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Dear Madam
I fully agree with you that this lockdown has changed our life to a great extend. Your sleep problem appears something to do with daily routine. To me it appears that you can easily bring back your sleep pattern. First thing you have to do is make a daily time table and follow it. In your time table give a place for regular exercise for may be one hour. Maximum screen time should be given in morning hours only. Also give some time for leisure activity. One very important thing I would suggest is follow sleep hygiene ( If you google you can find it).
Next Steps
Activity schedule and sleep hygiene.
Health Tips
Meditation and yoga if possible.
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Dr. Anshul Mahajan
Psychiatrist
14 yrs exp
Ludhiana
Limiting daytime naps to 30 minutes. ...
Avoiding stimulants such as caffeine and nicotine close to bedtime. ...
Exercising to promote good quality sleep. ...
Steering clear of food that can be disruptive right before sleep. ...
Ensuring adequate exposure to natural light.
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Dr. Abhishek Chugh
Sexologist
11 yrs exp
Rohtak
Hello
Follow sleep hygiene
Here are the do's
Eat early around 7
Mantain cold environment in room
Complete silence in room
Complete darkness
Yoga for 20mins
Deep breathing exercises for 10mins
Don'ts
No substance use
Avoid tea/ coffee , especially after sunset
Heavy meal in the night
Next Steps
if you don't found some relief, consult with psychiatrist around your area
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Dr. Vasantha Jayaram
Psychiatrist
40 yrs exp
Chennai
Yes, your current lifestyle could contribute to the erratic sleep pattern.
You need to be evaluated by psychiatrist & the medication has to be administered accordingly.
Next Steps
Consultation with psychiatrist.
Health Tips
Avoid smoking, alcohol & excess caffeine.
Avoid TV & screen time late night.
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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.