How to address sleep deprivation in an individual with a busy schedule?

Hi,

Welcome to icliniq.com.

I can understand your situation.

You may have a sleep disorder due to a stressful lifestyle. There is non-pharmacological management for it. I suggest you follow the below guidelines to deal with it. It will help you.

• Exercise daily for 30 to 45 minutes, like at least going for a walk.

• 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 relax you.

• Eat healthy home-cooked foods, and avoid junk foods.

• Drink enough water.

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

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

• Maintain enough sleep for seven to eight hours daily.

• Follow 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, as the bed is just meant for sleep. Wear loose and comfortable clothes for sleep. Take light food at night or dinner at least 3 hours before sleep. You can take a maximum of 20 minutes of nap a day. Do not use a mobile, television, or laptop at least half an hour before sleep. Try to maintain an adequate temperature in your room, which means not so cold or 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 sleeping.

• Avoid tobacco, alcohol, or any substance abuse.

  Live your life. Do not just spend it. Be bold and confident. If you still have symptoms that persist after following the advice for four to six weeks, then you need to start medications for a short duration.

  I hope that you get your answer.

  Follow up if you want some help.

  Thank you.