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Not able to sleep
From past 2 month my sleep cycle is disturbed.I sleep around 6 -8 am and that too for 4-5 hrs only.Not able to sleep at night at all.Even if I am tired not getting sleep.And now I keep my phone away from me and go to sleep around 11 pm but still not getting sleep .Please help
Answers (3)
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Before I can advice you further I need to understand how your problem started. Do you have any other symptoms? How has your mood been lately? What is your line of work? Have you been in shift-work? Do you suffer from any other illness or are you currently on any medications?
You will need to be evaluated for all the above.
Until then I suggest you follow sleep hygiene techniques:
1. Use your bed only for sleep. Ensure it is clean, comfortable with pillows and comfortable sheets.
2. Have a bath at least 1-1.5 hours prior to bed, wear clean comfortable clothes.
3. A tall glass of warm milk, if you are not allergic to it, can help with your sleep.
4. Ensure you have your meals a good 2-3 hours prior to bed time.
5. Avoid coffee, tea or nicotine after 4 pm in the evening.
6. If not accustomed to exercise, try to avoid strenuous exercise in the evening.
7. If you are unable to sleep, don't stay in bed. Get out of the bed and sit in a chair, read a book in slightly dim but adequate light. Don't read on screens. Prefer non-exciting material to read.
8. Try not to preoccupy yourself with thoughts of not being able to sleep. It's fine if can't sleep. It will regularize slowly. Any habit takes time to form.
9. Yoga can help, especially pranayama and shavasana.
If these measures fail, you can further try a formal consult.
Next Steps
Follow sleep hygiene
Health Tips
Shavasana, pranayama techniques
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U will need medication... medicines which are safe n not habit forming are available...also once we start talking ..I can assess u for any stress or anxiety...n send u a prescription by whatsapp or email.. which will help procure medicines
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Dr. Anshul Mahajan
Psychiatrist
14 yrs exp
Ludhiana
Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
Set a bedtime that is early enough for you to get at least 7 hours of sleep.
Don’t go to bed unless you are sleepy.
If you don’t fall asleep after 20 minutes, get out of bed.
Establish a relaxing bedtime routine.
Use your bed only for sleep and sex.
Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
Limit exposure to bright light in the evenings.
Turn off electronic devices at least 30 minutes before bedtime.
Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
Exercise regularly and maintain a healthy diet.
Avoid consuming caffeine in the late afternoon or evening.
Avoid consuming alcohol before bedtime.
Reduce your fluid intake before bedtime.
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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.