How to manage sleep despite having excessive stress?

Question

Hi doctor,

My father and my grandmother died within 3 months. After they expired, I started to face many issues like LIC claim and others. Due to too much stress, I am unable to sleep at night properly and feel sleepy in the morning. Because of this reason, I am unable to concentrate on my work. I am working in software industry. Due to the issue I am facing, I am not able to complete the tasks on time and going through a lot of problems. I am also suffering from body pain. Presently, I am on Zincovit multivitamin tablet. Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I feel sorry for your loss. Your problems are stress, inability to sleep at night and body pain. So, basically it is your stress that is leading to other problems. Stress can be managed both by medication and by lifestyle modifications (behavior therapy). First, try lifestyle modifications. Drink plenty of water. Whenever you sit idle, make it a practice to take deep breaths. Include one tomato in your diet daily.

Add omega-3 fatty acid supplements. Exercise outdoors regularly. Exercise will help to release endorphins, which will lift the mood and activity levels. Breathing for relaxation; inhaling and exhaling exercise or yoga. Take diets rich in protein and carbohydrates and low in fats. Increase the intake of walnuts, hazelnuts, and flax seeds in your diet. These diets are known to be a rich source of omega fatty acids.

Also, proper sleep hygiene needs to be practiced daily so as to help you to maintain good sleep in the long run. Sleep hygiene entails following important points. Adhering to a fixed sleep-in and wake-up time. Wearing loose cotton clothes at night for sleeping. Keeping the room dimly lit and well ventilated.

Changing room or bed temporarily. Avoid stimulant substances in the late evening or night, such as coffee, tea, etc., and also avoid watching television or listening to music late at night. Avoid eating heavy, oil-rich, fried meals late in the evening and at night. Take small frequent meals at regular intervals and dinner at 8 PM with a good time interval between dinner and sleeping.

A warm cup of hot milk 15 minutes before going to bed can help in good sleep. These lifestyle modifications will help in the improvement of symptoms and you will feel better. If symptoms persist even after lifestyle changes, then visit a psychiatrist. Drugs like Modafinil or Armodafinil will help to maintain daytime alertness and will reduce fatigue. Visit a psychiatrist for a proper prescription of this drug.

I hope this helps.

Answer 2

Hi,

Welcome back to icliniq.com.

Thank you for your feedback. Omega-3 capsules will not help to reduce pain. You get deep breathing on long walks and have body pain which can be due to low hemoglobin, anemia, vitamin D deficiency, or thyroid disorders. I would suggest you have a blood test done to rule out anemia first, which is most likely in your case. Further treatment will depend on the cause.

I hope this helps.