What could be done to improve the quality of sleep?

Question

Hi doctor,

I am a 32-year-old male. I am not able to sleep properly for the last few months. I have to look at screens for a lot of time, concerning my work. When I come to sleep, it takes a long time for me to get to sleep. I wake up in between, and it is difficult to fall back to sleep. What do I do?

Thank you.

Answer 1

Hi,

Welcome to icliniq.com.

I read your query and understand your concern.

I would like to ask a few questions.

Are you having any work-related stress? Is any timeline exceeding the submission of any project or similar?

If the answer is yes, then stress could be the cause, and I would like to advise you to avoid that stress, which can only be effectively done by time management and finishing your work to reduce the burden. If the answer is no, then the cause may be due to excessive screen time. A few key points to improve your sleep are:

1. Reduce your screen time as much as possible. I know you would be laughing while reading this as it is your work, but your screen time includes your computer or laptop screen, in addition to your mobile screen and television. So I would suggest you reduce the other two as much as possible.

2. Set an alarm every hour and take five minutes to screen off time every hour. During that time, close your eyes and relax for five minutes.

3. Try to do an eye exercise twice a day. Simply revolve your eyes clockwise and anticlockwise for five minutes and move both eyes laterally, medially, up, and down.

4. Try to sleep with an eye cover at night.

5. Whenever you get time, if possible, put cucumber slices or rose-water-dipped cotton pads over your closed eyes for 10 to 15 minutes at least once a week.

6. Try to go for a morning walk or run. Walk on green grass barefoot, or go to a park and be as close to nature as much as possible.

I hope this information will help you. Please revert in case of further queries.

Thank you.