Brief Answer:
Improvement in sleep hygiene will improve sleep

Detailed Answer:
Hello thanks for asking from HCM for your health related queries

Poor sleep since last 10 days could occur due to insomnia by some causes or primary insomnia. For proper sleeping you should improve your sleep hygiene and this would help in improvement of sleep.

Sleep hygiene includes following steps-

- Fix your time to go to sleep and don't take tea, coffee, alcohol etc in evening as these substances disrupt sleep.

- Exercise daily and light exercise in evening followed by warm water bath helps in good sleep.

- Use your bed only for sleeping and avoid reading or watching TV from bed.

- If you cant sleep within 15 minutes of going to bed then get up and try to divert your mind.

- Don't think about not getting sleep from bed as this disrupts sleep and further worsens the condition.

Follow these steps and you will see improvement. If you couldn't sleep even with this then consult a psychiatrist for proper medicines. For poor sleep benzodiazepines medicines like Alprazolam or Lorazepam can help. These medicines are useful in early insomnia and will help to maintain the sleep. Z-drugs medicines like Zolpidem or Zopiclone can also be used. Zolpidem extended release tablet will help to maintain good sleep. The drug is free of serious side effects and don't cause dependence. Even with this if you failed to get sleep then medicines like Trazodon or Mirtazapine etc can be used. These medicines will reduce anxiety and will help in sleep. The medicines are available with common chemists and you can take these drugs with proper prescription.

Thanks, hope this helps you. Don't hesitate to ask again for more doubts.

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