How to manage sleep deprivation and heightened anxiety?

Question

Hello doctor,

I am a 25-year-old girl. I have upcoming exams, and I have been facing severe sleep deprivation, impacting my mental health and causing heightened anxiety. Despite my efforts to maintain a regular sleep schedule, it is challenging to get quality rest. I am concerned about the potential impact on my academic performance and overall well-being. Are there specific strategies or sleep aids you would recommend to improve my sleep quality during this stressful period? Additionally, I would like to understand how prolonged periods of inadequate sleep might affect my mental health and cognitive function. Your guidance on managing sleep during high-stress times like exams would be incredibly valuable. Please help.

Answer 1

Hi,

Welcome to icliniq.com.

I can understand your situation.

Sleep deprivation affects the mind as well as physical health. In the short term, you will have irritability, lack of concentration, fatigue, yawning, body aches, etc. In the long term, you will have anxiety, depression, diabetes, obesity, and high cholesterol. I suggest you follow the below guidelines to deal with your sleep problem. It will help you.

1. Exercise regularly for 30 to 45 minutes, like at least going for a walk. It will improve your sleep.

2. Engage yourself in meditation for at least 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.

3. Eat healthy, home-cooked food, and avoid junk food.

4. Drink enough water.

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

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

7. Get adequate sleep of at least seven to eight hours daily. Fix your time for sleep, which means you must fix the time to sleep and wake. Refrain from doing any other activities in bed.

8. Wear loose and comfortable clothes for sleep.

9. Eat light food for dinner at least three hours before sleep.

10. You can take a maximum of 20 minutes of nap a day.

11. Avoid using electronic gadgets before going to bed. Make sure there is no noise or disturbance at night.

12. You can drink warm milk with turmeric before sleep.

13. Have a proper bed and pillow.

14. Avoid tobacco, alcohol, or any other substance abuse.

15. Take Melatonin 5 mg or Ashwagandha 300 mg at night for sleep.

Live your life, and do not just spend it. Be bold and confident.

I hope that you get your answer.

Let me know if you want some help.

Thank you.