How to avoid sleep disturbances?

Question

Hello doctor,

For the past few months, I have been struggling with disturbances in my sleep patterns. No matter how early I go to bed, I have a hard time falling asleep before midnight or 1 AM. And then in the mornings, I feel groggy and have trouble getting out of bed, even if I have had seven to eight hours of sleep. During the day, I feel exhausted and have a hard time concentrating, especially in the late afternoon around 3 to 4 pm when I get extremely sleepy. But then at night, the cycle repeats itself and I cannot fall asleep until very late again. I have tried taking melatonin supplements and practicing good sleep hygiene by avoiding screens before bed, but nothing seems to help reset my body clock. What should I do? Kindly help.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I can understand your concern.

I suggest you follow a few lifestyle modifications.

Avoid caffeine at least six hours before bedtime and limit alcohol consumption.
Regular physical activity can help regulate your sleep patterns.
Go to bed and wake up at the same time every day, this can help regulate your body's internal clock.
Engage in relaxing activities before bed, such as reading, taking a warm bath, or practicing meditation.
Ensure your sleep environment is dark, quiet, and cool.
Behavioral Therapy.
Rule out sleep apnea or restless legs syndrome.
Melatonin can help, but it may not be effective for everyone.
Avoid any medications or supplements that might be stimulating, especially close to bedtime.
Stress and anxiety can significantly impact sleep.
Try to get exposure to natural light, especially in the morning.
Take a nap (20 to 30 minutes), early in the afternoon.

If you have tried these strategies and still struggle with sleep, please consult your doctor and get physically examined.

I hope this information will help you.

Thank you.