HomeAnswersPsychiatrylack of sleepI am lacking adequate sleep. How can I overcome it?

What are the practical tips to improve sleep quality?


The following is an actual conversation between an iCliniq user and a doctor that has been reviewed and published as a Premium Q&A.

Medically reviewed by

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Published At April 15, 2024
Reviewed AtApril 15, 2024

Patient's Query

Hi doctor,

I am a 45-year-old lady and a single mother. Balancing the responsibilities of a single parent and night shifts, I find it challenging to prioritize sleep and maintain a proper diet. Can you offer practical tips for improving sleep quality during a hectic schedule? How does a lack of adequate sleep impact overall health, and what dietary adjustments can be made to ensure optimal energy levels during night shifts?


We welcome you to icliniq family.

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

I understand the challenges you face as a single mother juggling night shifts and childcare. Prioritizing sleep and maintaining a healthy diet can be tough under such circumstances, but even small adjustments can make a significant difference in your energy levels and overall well-being. Here are my suggestions:

  1. Set a regular sleep schedule: Stick to a consistent bedtime and wake-up time, even on weekends, to regulate your body's natural sleep-wake cycle.
  2. Create a relaxing bedtime routine: Establish a calming routine before bed, such as taking a warm bath, reading a book, or practicing deep breathing exercises, to signal to your body that it is time to wind down.
  3. Optimize your sleep environment: Make sure your bedroom is dark, quiet, cool, and clutter-free. Invest in blackout curtains, earplugs, and a comfortable mattress and pillows.
  4. Limit screen time before bed: The blue light emitted from electronic devices can interfere with sleep. Avoid screen time for at least an hour before bedtime.
  5. Avoid caffeine and alcohol close to bedtime: Both caffeine and alcohol can disrupt sleep patterns. Avoid consuming them in the evening.

Chronic sleep deprivation can negatively impact your physical and mental health, leading to:

  1. Increased risk of chronic diseases like heart disease, diabetes, and high blood pressure.
  2. Weakened immune system
  3. Mood swings, irritability, and anxiety.
  4. Difficulty concentrating and making decisions.
  5. Decreased energy levels.
  6. Increased risk of accidents and injuries

I hope you are satisfied with my answer. For further queries, you can consult me at icliniq.

Thank you.

Same symptoms don't mean you have the same problem. Consult a doctor now!

Dr. Vipul Chelabhai Prajapati
Dr. Vipul Chelabhai Prajapati


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