How can one deal with insomnia?

Hello,

Welcome to icliniq.com.

I am here to provide expert opinion on your medical issues.

I can understand your situation. You may have a sleep disorder. If you do not get enough sleep, then it will lead to irritability, low mood, getting easily fatigued, and can result in concentration issues. In the long term, you may have depression or anxiety. You may have a burning abdomen (GERD- gastroesophageal reflux disorder due to indigestion), constipation and in the long run, you may suffer from diabetes, hypertension, or high cholesterol. You can manage this condition non-pharmacologically. I suggest you follow the below lifestyle changes to deal with sleeping difficulty:

1. You should exercise daily for 30 to 45 minutes, such as going for a walk.

2. You should practice meditation for 20 minutes daily. Just sit in one place in a comfortable position and try to concentrate on your normal breathing. Do not stop or force yourself to stop your thoughts.

3. You should eat healthy, home-cooked foods, and avoid junk foods.

4. You must drink enough water.

5. You should spend quality time with friends and family members daily.

6. You should spend time doing creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills, language, or musical instruments.

7. You should aim for seven to eight hours of sleep daily.

Sleep hygiene tips include the following:

1. You need to fix your time for sleeping, which means you must set a specific time to sleep and wake up.

2. You must not do any other activities on the bed.

3. You must not just lie down on the bed without any reason since the bed is just meant for sleeping.

4. Wear loose and comfortable clothes while sleeping.

5. Take light food at night for dinner and consume it at least three hours before sleeping.

6. You can take a maximum of 20 minutes of nap a day.

7. Do not use mobile phones, television, or laptops at least half an hour before sleeping.

8. Try to maintain an adequate temperature in your room, which means a temperature that is neither too cold nor too hot.

9. Use a proper bed and pillow. Make sure there is no noise or disturbance at night.

10. You can drink warm milk with turmeric before sleeping.

11. You must avoid tobacco, alcohol, or any other type of substance abuse. You can take Melatonin 5 mg at night as it is a natural sleep inducer.

Kindly consult a specialist, talk with them, and take medications with their consent.

I hope this helps.

Do revert in case of any further queries.

Thank you.