How can students manage insomnia?

Question

Hello doctor,

I am 18, and I have insomnia. I struggle to fall asleep at a usual time, like 10 pm or 12 am. I have college at 7 am, and I need to wake up early at 5 am to prepare and go to college.

I am thinking about taking Melatonin, but I am not sure if it would work. That is why I wanted to ask here. I know it is not healthy when I have only closed my eyes for four hours and still have not fallen asleep. Please help.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com

Thank you for reaching out. I understand how exhausting and frustrating this can feel, especially when you have to wake up early for college. You are not alone in this, and please do not worry. Sleep problems are very common at your age and can improve with the right steps.

What you are describing sounds like a delayed sleep phase, which means your body clock naturally wants to sleep later than your schedule allows. The good news is that this can be managed.

Here are some things that can really help:

Try to keep a fixed sleep routine. Go to bed and wake up at the same time every day, even on weekends. This helps train your body clock.
Avoid using your phone or other screens for at least 1 to 2 hours before bedtime. Also, stay away from tea, coffee, or energy drinks in the evening.
Make your bedroom sleep-friendly by keeping it cool, quiet, and dark.
Slowly shift your bedtime earlier by 15 to 30 minutes every few nights until you reach a time that works for school.

You may try Melatonin (1 to 3 mg, taken 30 to 60 minutes before bedtime) for a short period, but since you are 18, it is important to check with a doctor or pharmacist first.

If you follow these steps consistently, you should start noticing better sleep within two to three weeks. Take care, and remember this is fixable. Feel free to reach out again if you need more help.

Kindly revert if there are any queries.

Thank you.