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Suggest Treatment For Insomnia
Question: hello doctor
have severe sleep issues not able to sleep. Kindly help.
have severe sleep issues not able to sleep. Kindly help.
Brief Answer:
Please provide more details.
Detailed Answer:
Dear
Welcome to HCM
We understand your concerns
Sleep issues or absence of sleep normally arises out of severe anxiety, obsession, conflict, disappointment in life situations etc.
Please understand that an average healthy person is supposed to sleep for 6 to 7 hours daily. If the person is a hard worker, the duration may increase and if the person works far less, duration may decrease to 4 or 5 hours. If a person works less physically and has anxiety / disappointment issues, the sleep duration may be lesser than that. But it is not possible that the person don't sleep at all for more than 72 hours.
From the given query, it is not clear what is the reason for your lack of sleep. Please be more descriptive and give every possible details. So that I can analyze the issue and provide you with a solution.
God bless you.
Dr. K V Anand PhD.
Please provide more details.
Detailed Answer:
Dear
Welcome to HCM
We understand your concerns
Sleep issues or absence of sleep normally arises out of severe anxiety, obsession, conflict, disappointment in life situations etc.
Please understand that an average healthy person is supposed to sleep for 6 to 7 hours daily. If the person is a hard worker, the duration may increase and if the person works far less, duration may decrease to 4 or 5 hours. If a person works less physically and has anxiety / disappointment issues, the sleep duration may be lesser than that. But it is not possible that the person don't sleep at all for more than 72 hours.
From the given query, it is not clear what is the reason for your lack of sleep. Please be more descriptive and give every possible details. So that I can analyze the issue and provide you with a solution.
God bless you.
Dr. K V Anand PhD.
Above answer was peer-reviewed by :
Dr. Vaishalee Punj
thank you doctor for the quick response,
I was an early bird, used to go to the gym or jogging by 6 in the morning and sleep XXXXXXX by 11.30. Off late i started having two issues taking long time to sleep even i sleep get up in the middle of the night at around 2 or 3 and after which not able to sleep.
All this was happening i quit my old job and joined a night shift job and at the same time i had a breakup. So things worsened and was not able sleep more than 3 or 4 hours a day. Consulted a neuropsychatrist and suggested me to have a sleep hygiene and prescrbed to take warm milk before sleep with one mild sleeping pill.
Last week dint sleep for 2 days and while trying to sleep after my work, that is 5 in the morning i take 2 or 3 hours to sleep. Even i sleep i get up by 9 or at XXXXXXX by 10.
So stopped wourk outs and while sleeping my mind doesnt sleep. It keeps on thinking many things which is related to me which is not.
Kindly help.
I was an early bird, used to go to the gym or jogging by 6 in the morning and sleep XXXXXXX by 11.30. Off late i started having two issues taking long time to sleep even i sleep get up in the middle of the night at around 2 or 3 and after which not able to sleep.
All this was happening i quit my old job and joined a night shift job and at the same time i had a breakup. So things worsened and was not able sleep more than 3 or 4 hours a day. Consulted a neuropsychatrist and suggested me to have a sleep hygiene and prescrbed to take warm milk before sleep with one mild sleeping pill.
Last week dint sleep for 2 days and while trying to sleep after my work, that is 5 in the morning i take 2 or 3 hours to sleep. Even i sleep i get up by 9 or at XXXXXXX by 10.
So stopped wourk outs and while sleeping my mind doesnt sleep. It keeps on thinking many things which is related to me which is not.
Kindly help.
Brief Answer:
"unsatisfactory sleep"
Detailed Answer:
Dear
Thank you for the follow up
Your current problem is your night shift job. There are lot of night shift people out there who are deprived of satisfactory sleeping pattern. Initially everybody feels the problem. Such "unsatisfactory sleep" could trouble them for a year or so. Then the problem disappears slowly when the person gets accustomed to it.
I used the word "unsatisfactory sleep" deliberately. Your problem is not sleeplessness or insomnia. Just unsatisfactory sleep. That happens because of the "body clock" rhythm change. Hope you understand that.
Regarding the break up. You have the maturity and logical thinking power to overcome such events in your life. Need to remember them over and over again and learn to cherish those days. Forcing those thoughts away may become obsession.
Exercising is a must. You can do it in the evening. Instead of exercising you may try agile games like badminton, tennis, football or basket ball. Worked out body can provide you good sleep. Do not rely on sleeping pills, for they might become addiction.
Still the problem of night shift exists and it takes around a year for the body to adjust to the situation. Be patient and do not think ill about it.
God bless you.
Dr. K V Anand PhD
"unsatisfactory sleep"
Detailed Answer:
Dear
Thank you for the follow up
Your current problem is your night shift job. There are lot of night shift people out there who are deprived of satisfactory sleeping pattern. Initially everybody feels the problem. Such "unsatisfactory sleep" could trouble them for a year or so. Then the problem disappears slowly when the person gets accustomed to it.
I used the word "unsatisfactory sleep" deliberately. Your problem is not sleeplessness or insomnia. Just unsatisfactory sleep. That happens because of the "body clock" rhythm change. Hope you understand that.
Regarding the break up. You have the maturity and logical thinking power to overcome such events in your life. Need to remember them over and over again and learn to cherish those days. Forcing those thoughts away may become obsession.
Exercising is a must. You can do it in the evening. Instead of exercising you may try agile games like badminton, tennis, football or basket ball. Worked out body can provide you good sleep. Do not rely on sleeping pills, for they might become addiction.
Still the problem of night shift exists and it takes around a year for the body to adjust to the situation. Be patient and do not think ill about it.
God bless you.
Dr. K V Anand PhD
Above answer was peer-reviewed by :
Dr. Vaishalee Punj
As i mentioned in my previous post, i started having these issues before getting in to the night shift job. Initially i consulted a ayurvedic doctor and things dint work out. So ideally seeing i started having this issue much before my night shift job and was doing workouts/jogging at that point of time. So nitially it was then it started.
Kindly suggest.
Kindly suggest.
Brief Answer:
Progressive Relaxation should help you.
Detailed Answer:
Dear
Thank you for your follow up
I could understand. As I had already mentioned, sleeping issues are mainly due to mental stress and unnecessary obsessive thinking. Your age and other background do not indicate any physical / pathological problems regarding your sleep pattern.
In my previous answer, I suggested you to stick to a schedule and to maintain it. You need to exercise well. Idle mind is devil's workshop and an idle body is germs factory.
Exercise; keep yourself busy throughout the day. To combat with your tiredness during night shift period, include fruits and nuts in your diet. Make sure to be away from unnecessary thoughts, especially when you go to bed.
To keep unnecessary thoughts away, you may think about your childhood, happy periods in the past etc. Or you can have progressive relaxation meditation. Please lay flat on the bed. Keep both the hands by the side of your boy and legs one foot apart. Close your eyes. Breathe deep 5 times. Continue breathing and start relaxing your body toe to head. See your toe with your mind and say 'toe is relaxed’ times. Then see your heel and say 'heel is relaxed’ times. Like this relax your whole body part by part one by one. Take maximum time on each part and feel it is relaxed. Before reaching your head you will sleep.
Continue for a week and come back to me for feedback and further follow up.
God bless you.
Dr. K V Anand PhD
Progressive Relaxation should help you.
Detailed Answer:
Dear
Thank you for your follow up
I could understand. As I had already mentioned, sleeping issues are mainly due to mental stress and unnecessary obsessive thinking. Your age and other background do not indicate any physical / pathological problems regarding your sleep pattern.
In my previous answer, I suggested you to stick to a schedule and to maintain it. You need to exercise well. Idle mind is devil's workshop and an idle body is germs factory.
Exercise; keep yourself busy throughout the day. To combat with your tiredness during night shift period, include fruits and nuts in your diet. Make sure to be away from unnecessary thoughts, especially when you go to bed.
To keep unnecessary thoughts away, you may think about your childhood, happy periods in the past etc. Or you can have progressive relaxation meditation. Please lay flat on the bed. Keep both the hands by the side of your boy and legs one foot apart. Close your eyes. Breathe deep 5 times. Continue breathing and start relaxing your body toe to head. See your toe with your mind and say 'toe is relaxed’ times. Then see your heel and say 'heel is relaxed’ times. Like this relax your whole body part by part one by one. Take maximum time on each part and feel it is relaxed. Before reaching your head you will sleep.
Continue for a week and come back to me for feedback and further follow up.
God bless you.
Dr. K V Anand PhD
Above answer was peer-reviewed by :
Dr. Bhagyalaxmi Nalaparaju
thak you for the revert, as mentioned even i sleep for 2-3 hrs and after that i get up further which i am not able to sleep. should i continue the same breathing exercise.
And offlate things have gone more worse that last week i was not able to sleep for 2 days.
Kindly suggest.
And offlate things have gone more worse that last week i was not able to sleep for 2 days.
Kindly suggest.
Brief Answer:
You will be able to sleep good, today
Detailed Answer:
Dear
Thank you for the follow up
I recall your neuropsychatrist's suggestion to have a sleep hygiene and to take warm milk before sleep with one mild sleeping pill. If you are interested you can have that sleeping pill.
But the problem is not in your physiology. It lies in your mind. You are apprehensive about loss of sleep and thereby anxious.
You should do the progressive relaxation meditation as I suggested on retiring to bed.
Exercise and physical exertion is a must for sound sleep. Second important requirement is relaxed mind. You should learn to relax your mind.
Never be apprehensive. Last week, yesterday you could not sleep properly. That does not mean you will not sleep today. You cannot predict. If you predict you may not get proper sleep today, that is called anxiety. If you fear that you may not get proper sleep today, that is anxiety.
I sincerely don't want you to be anxious and have a mental disorder. Please understand the need of the day.
Leave things to the creator (GOD). Pray and he will do the needful for you. You stop worrying about future.
I am sure you will be able to sleep good, today.
God bless you.
Dr. K V Anand PhD
You will be able to sleep good, today
Detailed Answer:
Dear
Thank you for the follow up
I recall your neuropsychatrist's suggestion to have a sleep hygiene and to take warm milk before sleep with one mild sleeping pill. If you are interested you can have that sleeping pill.
But the problem is not in your physiology. It lies in your mind. You are apprehensive about loss of sleep and thereby anxious.
You should do the progressive relaxation meditation as I suggested on retiring to bed.
Exercise and physical exertion is a must for sound sleep. Second important requirement is relaxed mind. You should learn to relax your mind.
Never be apprehensive. Last week, yesterday you could not sleep properly. That does not mean you will not sleep today. You cannot predict. If you predict you may not get proper sleep today, that is called anxiety. If you fear that you may not get proper sleep today, that is anxiety.
I sincerely don't want you to be anxious and have a mental disorder. Please understand the need of the day.
Leave things to the creator (GOD). Pray and he will do the needful for you. You stop worrying about future.
I am sure you will be able to sleep good, today.
God bless you.
Dr. K V Anand PhD
Above answer was peer-reviewed by :
Dr. Chakravarthy Mazumdar
thank you doctor for the revert, i tried the progressive relaxing medication while going to bed at 6 o clock but as usual woke up by 9- O clock tried to sleep again with the meditation dint work out.And this been continuing for more than a 7 months now.
Any ways let me try for a week and will get back to you.
Any ways let me try for a week and will get back to you.
Brief Answer:
have a strong will
Detailed Answer:
Dear
Thank you for the follow up.
Please understand, without making your mind clear of unnecessary and anxious thoughts, you may not be able to sleep properly. You did sleep 3 hours, but not enough. I know.
Progressive relaxation meditation should help you to divert your thoughts and direct it towards your own body and its movements. You need to do it several times to master it.
Be positive and as I told you, do not be apprehensive.
There is no conditions which cannot be cured if you have a strong will.
God bless you.
Dr K V Anand PhD
have a strong will
Detailed Answer:
Dear
Thank you for the follow up.
Please understand, without making your mind clear of unnecessary and anxious thoughts, you may not be able to sleep properly. You did sleep 3 hours, but not enough. I know.
Progressive relaxation meditation should help you to divert your thoughts and direct it towards your own body and its movements. You need to do it several times to master it.
Be positive and as I told you, do not be apprehensive.
There is no conditions which cannot be cured if you have a strong will.
God bless you.
Dr K V Anand PhD
Note: For further guidance on mental health, Click here.
Above answer was peer-reviewed by :
Dr. Chakravarthy Mazumdar
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