Q. What is the treatment for insomnia other than medications?

Hi,

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Multiple sclerosis is a chronic disease. It may lead to emotional disturbance and physical fatigue, which causes mental illnesses like anxiety and depression with sleep disturbance. You should follow few guidelines to deal with your problem. It will help you. You should exercise 30 to 45 minutes daily, like at least going for a walk. 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 help you to relax. You should eat healthy home-cooked foods and avoid junk foods. 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, language, or musical instruments. You should take enough seven to eight hours of sleep daily. You must avoid tobacco or alcohol, or any substance abuse. Live your life, do not just spend it. Be bold and confident.

Sleep hygiene: You need to fix your time for sleep, which means you must fix the time to sleep and awake. 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 daily. Do not use a mobile or television or laptop 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.

I hope that you get your answer. Please let me know if you want some help.

Thank you.

Same symptoms doesn’t mean you have the same problem. Consult a doctor now!

Dr. Vishal Anilkumar Gandhi

Experience: 10 + Yrs

Psychiatry

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