Brief Answer:
Follow non drug strategy first.
Detailed Answer:
Hello,
Thanks for your query.
I appreciate your efforts for medical consultation in so much distress.
Common causes of poor sleep which may present in your case are:
-Poor sleep hygiene
-Stress
-
Anxiety and Depression
-Excessive caffeinated beverages (coffee, tea, chocolates,
cold drink and many sodas) use
Following steps and principles of sleep hygiene will help you in sleep:
• It is better to fix a bedtime and an awakening time. The body "gets used" to falling asleep at a certain time, but only if this is relatively fixed.
• Block out all distracting noise, and eliminate as much light as possible. It is better to request your sister for not to vacuum in night.
• Avoid napping during the day.
• Avoid caffeine 4-6 hours before bedtime. This includes caffeinated beverages such as coffee, tea and many sodas, as well as chocolate, so be careful. Also restrict total caffeine intake in a day.
• Avoid heavy, spicy, or sugary foods 4-6 hours before bedtime
• Exercise regularly, but not right before bed. Regular exercise, particularly in the afternoon, can help deepen sleep.
• Use comfortable bedding.
• Find a comfortable temperature setting for sleeping and keep the room well ventilated.
• Reserve the bed for sleep. Don't use the bed as an office, workroom or recreation room. Let your body "know" that the bed is associated with sleeping.
• Practice
relaxation techniques before bed. Relaxation techniques such as
yoga, deep breathing and others may help relieve anxiety and reduce muscle tension.
• Don't take your worries to bed. Leave your worries about job, school, daily life, etc., behind when you go to bed. Some people find it useful to assign a "worry period" during the evening or late afternoon to deal with these issues.
• Establish a pre-sleep ritual. Pre-sleep rituals, such as a warm bath or a few minutes of reading, can help you sleep.
• Stop alcohol or
smoking (if present in your case)
Follow these measures at-least for 1 month. If your problem still persist then non-addictive medicines like Agomelatine will be helpful for you, which you can after prescription from
psychiatrist.
I hope this information has been both informative and helpful for you. In case of any doubt, I will be available for follow ups.
Wish you good health.
Regards,
http://bit.ly/Dr-Ashish-Mittal
Note: For further guidance on mental health,
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