Can poor sleep habits lead to insomnia?

Hello,

Welcome to icliniq.com

I understand your concern.

Thank you for taking help from a psychiatrist. You have sleep disturbance due to financial issues. You should try to solve your problem. You can get help from your friends, find a new job, or do a new business. You should also follow the lifestyle below to deal with it. It will help you to deal with your sleep disturbance as well as stress.

• You should do exercises daily for 30 to 45 minutes like going for a walk. It will help to improve your sleep.

• You should do meditation for 20 minutes daily, just sit in one place in a comfortable position, and try to concentrate on your normal breathing, do not stop or force yourself to stop your thoughts, just let it be. It will reduce your stress.

• You should eat healthy home-cooked foods, and avoid junk food.

• You must drink enough water.

• You should spend quality time with friends and family daily or do video calls if you are living away from your family.

• You should spend time on creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills or language or musical instruments.

• You should get seven to eight hours of sleep daily (Sleep hygiene).

• You need to fix your time for sleep, which means you must fix the time to sleep and wake up.

• You must not do any other activities in bed.

• You must not just lie down on the bed without any reason, the bed is just meant for sleep.

• Wear loose and comfortable clothes for sleep.

• Take light food at night or dinner at least three hours before sleep.

• You can take a maximum of 20 minutes of nap a day.

• Do not use any electronic device for at least half an hour before sleep.

• Try to maintain an adequate temperature in your room, which means not so cold not so hot.

• Have a proper bed and pillow.

• Make sure there is no noise or disturbance at night.

• You can drink warm milk with turmeric before sleep.

• You must avoid tobacco, alcohol, or any substance abuse.

Live your life, do not just spend it, and be bold and confident.

I read your prescription for your medications. You must continue your above medications. (attachments removed to protect patient identity) They will help you.

Investigations to be done:

• CBC (complete blood count).

• Thyroid problem.

• RBS (Random Blood Sugar).

• Vitamin B12.

• Vitamin D3.

I hope this helps.

Kindly follow up if you have more concerns.

Regards.