How can someone have a good night's sleep?

Question

Hello doctor,

I am unable to sleep properly at night. Kindly suggest something for a good sleep as because of this I cannot work properly. Kindly respond as soon as possible.

Thank you.

Answer 1

Hello,Welcome to icliniq.com.I read your query and understand your query.From the above complaints, it seems you have a problem getting sleep. Insomnia has got both medical and psychiatric causes. The most common cause of insomnia is anxiety.

I have the following questions for you:

How long have you been having this problem?
Do you worry a lot?
Are you frequently tense?
Do you get involved in excessive worrying?
getting caught up in thoughts?
Exam tension?
Worrying about your position or grade in your class?

If yes, let me know the following too:

Do you have thyroid problems or gastritis?
Do you have any anxiety or depression?
Do you have any significant psychological stress?
Are you on any medication?
Do noise, light, or extreme temperatures (hot or cold) interfere with sleep?

Let me tell u it is not the quantity but the quality of sleep is all that matters. Good sleep is like a cure for a day time's fatigue and tiredness. Good sleep is achieved only with a good sound mind. A sound mind is achieved only by relaxing, leaving all thoughts.Following are some tips for you:

Avoid Napping.
Regular exercise helps u to fight bad sleep or insomnia but Avoid exercise late in the evening as it activates metabolism and also releases hormones that may not help u to sleep
Avoid bright screens like laptops, late-night television, mobiles, tablets, and all.
Keep your room dim and dark as darkness stimulates the brain to release melatonin that helps you to sleep (avoid gadgets for the same reason).
Reading a book may help.
No brainstorming activity prior to sleep.
Keep your room clean, cool, and calm.
Maintain room temperature at about 65 to 70 F for good sleep.
Do not have tea or coffee or any stimulants.
Avoid carbonated drinks.
Avoid big meals, and spicy or junk food.
Do not drink too much water or any liquids as they will wake you up and make things worse.
There is nothing quite like sinking into a warm tub every day with a few drops of essential oil like lavender oil.
Drink a glass of warm milk 30 minutes prior to your sleep time.
Also, eat cherries and bananas which are rich sources of tryptophan, a molecule that transforms into the sleep-inducing molecule melatonin.
Try to go to sleep at the same time each night and get up at the same time each morning.

I hope I did not load you with too much advice. I come across many patients having sleep problems that affect their day badly. Well, you require six hours of good sleep for a good routine. Just switch your biological sleep accordingly and sleep by 10:00 PM. It is always wise to follow the natural ways to sleep. Taking sleeping pills only acts acutely and in the longer run further complicates your sleep cycle and causes memory problems, confusion, and daytime sleepiness.Hope my reply helps you to find some good sleep. Do revert to me if you need any further medical information or medical help for sleep.All the best.

Thank you.