How to manage insomnia?

Question

Hello doctor,

It has been almost a month and not been able to sleep at night. I tried all the possible ways like listening to music, keeping a pillow between my legs, and counting from 100 to zero.

Kindly help.

Answer 1

Hello,

Welcome to icliniq.com.

I read your query and can understand your concern.

A month of sleepless nights needs to be evaluated in the clinic. In the meantime follow these measures:

Maintain regular hours of bedtime and arising.
If hungry, have a light snack before bedtime.
Do a regular exercise schedule.
Take an hour to wind down before going to bed.
If worried about something, write it down and deal with it in the morning.
Keep the bedroom cool, dark, and quiet.

I advise you not to do the following:

Take a nap in the daytime.
Watch the clock so u know how bad ur insomnia is.
Exercise right before going to bed.
Watch TV in bed when u cannot sleep.
Eat a heavy meal before bedtime.
Caffeine intake after morning hours.
Drinking alcohol after four o’clock.
Smoke.
Read in bed when you cannot sleep
Exercise in bed.
Talk on phone in bed.

Kindly consult a specialist doctor, talk with them, and take proper guidance.

I hope this helps.

Thank you.