What is an effective way to manage insomnia related to mental trauma?

Question

Hello doctor,

I have been suffering from insomnia issues for the past nine years. I will not get proper sleep at night but rather want to sleep in the morning hours. This caused me trouble, as my husband and his family started calling me a lazy girl. I felt very upset during the initial days of my marriage because of my mother-in-law and her family. They always tried to make me feel depressed. How can I overcome this trauma? I want to forget those scenarios and forgive them, but I cannot forgive them for the way they treated me. Please help me overcome this.

Answer 1

Hi,

We welcome you to icliniq family.

I appreciate the confidence you place in me for your healthcare consultation.

You need to seek treatment for your insomnia. Once you establish a normal routine, you will feel more stable and relaxed. Your family issues may be contributing to depression. To address this, consider the following lifestyle changes:

Engage in daily exercises for 30 to 45 minutes, such as going for a walk.
Practice meditation for 20 minutes daily. Sit comfortably in one place and concentrate on your normal breathing, without forcing yourself to stop your thoughts. Simply let them be.
Consume healthy, home-cooked foods and avoid junk food.
Ensure you drink enough water.
Spend quality time with friends and family daily, or engage in video calls if you are living away from your family.
Dedicate time to creative hobbies such as reading, writing journals, painting, drawing, and learning new skills, languages, or musical instruments.
Aim for seven to eight hours of sleep daily.
Avoid tobacco, alcohol, or any substance abuse.
Live your life fully; do not just spend it.
Be bold and confident.

If your symptoms persist after following this advice for four to six weeks, consider starting medication for a short duration.

I hope you find this information useful. Feel free to ask for more information.

Thank you.