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Details for setting up the biological clock - Online Doctor Chats

Date : 13-Jan-2012
User rating for this question
Excellent Posted in: General Health
Answered by

General & Family Physician
Practicing since : 2004
Answered : 40 Questions
Doctor :   Hi
Doctor :  
How can I help you?
Doctor :  
Are you with me?
Doctor :  
You can speak to a Doctor here.
Doctor :  
Please go ahead with your queries.
User :   Hi
User :   I have a big problem, waking up early. I want ot wake-up early but can't get out of the bed. Anyway, I can wakeup till late nights but I can't get-up early. This is affecting my all-day schedule. Can you please suggest ways to correct my "body clock" ?
Doctor :  
Ok
Doctor :  
I shall help you
Doctor :  
What is your age?
User :   i am 37, my job involves working in shifts
Doctor :  
This is a problem with people working in shifts
Doctor :  
Do you have days where you get a define day routine by your self
Doctor :  
Do you work in night shifts?
User :   no night shift. One week I must wake up at 05:30am max and next week I return by 11:00pm in night
Doctor :  
ok
Doctor :  
Do you exercise regularly ?
User :   If I am able to wake up at 05:00am on regular basis, all my life, it shall help, but that is a big torture. I am not able to do any exercise at all. I feel sleepy all the day
Doctor :  
Setting a body clock requires some commitment
Doctor :  
and for you to feel good and be healthy you have to stick to a routine
Doctor :   according to the timings
Doctor :  
The routine in your case could be two schedules
Doctor :  
as you have shifts
User :   I agree, but there are few hinderances too.. my overloving wife + my most naughty son, which does not sleep ob time without me
Doctor :  
If your are leaving the home early the routine can be different and the other is different
Doctor :   I think I can suggest you these tips
Doctor :   Try to go to bed as early as you can
Doctor :  
Even if you are late from office
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Go to bed by 12PM.\
Doctor :  
Do not take coffee or alcohol before bed
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Try to have a walk after dinner
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Do not have full dinner
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Go to bed at 12PM and try getting up by 6 PM.
Doctor :  
Sorry 6 AM
Doctor :  
How to get up so early?
Doctor :  
Ask your wife to open all the windows
Doctor :  
Serve you a cup of coffee or tea at that time
Doctor :  
In the initial days you have to take the help of alarms
Doctor :  
but as you keep doing the same, you do not need one after few weeks
Doctor :  
6.30 is your exercise time, go out of the house for exercise
Doctor :  
It can be a simple walk but get out of the house
Doctor :  
wearing a shoe
Doctor :  
Go round for just 30 minutes
Doctor :  
That is how you can start the day's routine
Doctor :  
Compensate the one to two hours of sleep in the afternoon
Doctor :  
on these days
Doctor :  
so that you catch all the 7 to 8 hours of sleep
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See that you do not sleep immediately after lunch
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Leave a gap of one hour
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perhaps you can have lunch early by 11 in the morning
Doctor :  
Are you following
User :   yes
Doctor :   This is how you can schedule the routine a day when you come home at 11PM
Doctor :  
Try to catch the sleep when your children is sleeping
User :   I do agree with this. just beacuse of few hinderances, I was not able to even start with this..
Doctor :  
Sleep disturbances by children
Doctor :  
are common
Doctor :  
you cannot avoid
Doctor :  
Wise would be you catch sleep when he is asleep.
Doctor :  
On the days when you have to leave office early
Doctor :  
Wake up at 4.30 or 5 AM with a coffee
Doctor :  
Leave for office and schedule your exercise or walk
Doctor :  
in the evening
Doctor :  
after a snack
User :   ok
Doctor :  
have your dinner at 7 PM.
Doctor :  
Make your children sleep by 8.30 PM
Doctor :  
and you retire along with them
Doctor :  
so that you do not feel short of sleep
Doctor :  
You have to be awake while they are awake
Doctor :  
otherwise they keep disturbing
Doctor :  
Convince your partner to follow your routine with half an hour of difference
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so that she can help you in your preparations, cooking
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etc
User :   okay, I am following
Doctor :  
Do not disrupt this schedule even on weekends
Doctor :  
when you do not have work
Doctor :  
Engage the walk up time in some social and group activities / sport
User :   well, can you please let me know the dangerous effects of a bad body clock (waking up till late night + early mornings 4 days in a week, on regular basis + waking up very late - say -11:00am etc)
Doctor :  
There is nothing like bad body clock, you have to follow the routine properly without deviation
Doctor :  
with good sleep and regular exercise and balanced food
Doctor :  
which are very important
Doctor :  
If this is not happening, then the health hazards come up
Doctor :  
in the form of stress, obesity, lack of time, relationship problems
Doctor :  
you blame your job or the wife for your state
Doctor :  
When these creep in , problems all the life
Doctor :  
be it mental or physical
User :   well, I do not wish to blame anyone for these problems - I myself am is a lazy person since a long time, but it has to be set right, sooner or later
Doctor :  
No later, sooner
Doctor :  
since you are already 37 yres
Doctor :  
What is your weight and height
Doctor :  
What is your waist circumference
User :   my problem with waking up early starts like this > if I wakeup early by any means, I feel sleepy all day, if I do it 2nd day, I feel more sleepy, then by third day, I do have to catch up with my sleep - else I shall get sick (especially - cough & cold)
User :   after that, everything else goes for a six..
Doctor :  
Sleep early
Doctor :  
Go to bed and get up at about the same time every day, even on the weekends.
User :   my height is 5'-8", weight is some 69Kg, waist - maybe 42 (not sure) but my belly is out..
Doctor :   Don't eat or drink large amounts before bedtime
Doctor :   Your waist circumference is far more than Ideal
Doctor :  
The IDeal is 35 inches for men
User :   I have a lot of gas problems + week stamina + frequent cough * cold
Doctor :  
You know Waist circumference is a major risk factor than being overweight
Doctor :  
All the problems are solved with good routine
Doctor :  
with right sleep and timely balanced food
Doctor :  
All the things that you have right now denote Improper life style
Doctor :  
Gas problems- irregular timings of food
Doctor :  
Weak stamina - Not balanced diet and no exercise
User :   well, I am really not comfortable with my waist. My stomach always feels like there is a knife inside.. still my wife does not let me eat limited diet as I wish and makes me eat more..
User :   If I sleep separately, I can control my timing - but that too is not accpetable with my wife
Doctor :   Ok there you have to convince your wife

User :   I shall implement all these suggestions, one by one, now that I have them with me, in writing..
Doctor :  
Ok good
Doctor :  
When was your last complete health check up
Doctor :  
Ask your wife to walk with you
Doctor :  
and reap the health benefits
Doctor :  
Even she needs aerobic exercise apart from the house hold work she might do
Doctor :   When was your last complete health check up ?
User :   short health check up was done last year but complete health check up - not done since long time
Doctor :  
I see more problems for you if you do not start the life style modification now
User :   what do you suggest in "complete health check up" ? which tests
Doctor :  
I suggest you few investigations
Doctor :   These are only preventive health check up
User :   please
User :   oka
Doctor :  
which should be conducted for people more than 35 yrs
Doctor :  
and lead a sedentary life
Doctor :  
You can take Aarogyam tests
Doctor :  
of Thyrocare
Doctor :  
Which city do you belong
User :  
Doctor :  
Ok, good
Doctor :  

Doctor :  
which is reasonab;le
Doctor :  
and later we can give you a call seeing the test report
User :   okay
Doctor :  
The samples are taken from the home
Doctor :  
early in the morning
Doctor :  
as it contains fasting Blood sugar also
User :   okay
Doctor :  
Okay, I shall do one thing.
Doctor :  
I shall ask my CRM team to give you a call and take it further
Doctor :  
You shall get a good amount of discount too
Doctor :  
The report is shared with me
User :   okay, what may be the approx price?
Doctor :  
and I shall go through it and get back to you with the result
Doctor :  
and what can be done
Doctor :  
It costs around 1200 to 1500 rs
Doctor :  
I do not have a correct idea
Doctor :  
but this approx
Doctor :  
Our team shall send a THYROCARE card to your address
User :   I just checked from WWW.WWWW.WW and they are giving it at 1280/- is that okay
Doctor :  
by which you can avail this opportunity
User :   but please hold on, I have to change my address in your record
User :   I have moved to a new room, I shall update my info later
Doctor :  
You can avail these discounts for everyone in your family for few years
Doctor :  
Ok no problem
Doctor :  
I think my CRM team will be able to give you better info
Doctor :   Now the right thing ahead of you

Doctor :  
is routine developement
Doctor :  
with right schedules
Doctor :  
according to your job timings
Doctor :  
Do not neglect to put 30 min for exercise and 7 to 8 hours for sleep
Doctor :  
in it
Doctor :  
1 hour exclusively for your meal
Doctor :  
Eat slowly and chewing as much as you can before swallowing
Doctor :  
If you chew number of times the brain senses that your stomach is full
User :   okay, but I did not get my diet plan, as promised by my first chatting
Doctor :  
Hi I just gone through your previous chat histories
Doctor :  
and could not find your request
Doctor :  
I shall do one thing
User :   it was a phone call from your side - and a doctor promised me to send my diet chart..
Doctor :  
When was that
Doctor :  
Is your email ID correct?
User :   the chat was disconnected - and immediately I got a call from your side
Doctor :  
YYYY@YYYY
User :   let ne check..
Doctor :   0000
User :   yes
User :   it was
User :   080-0000 080-0000
Doctor :   Ok
Doctor :  
I shall do one thing
Doctor :  
Let me see your blood test reports and then we will decide which is the appropriate plan you require
Doctor :  
We shall give you a call after the tests and then within next 48 hours after the report we shall send you the plan
User :   okay, that shall be good
User :   what is your good name Doctor?
Doctor :  
Okay, so the next thing is you will get a call from our CRM team and take dwon your details fo
Doctor :  

User :   nice to talk to you Doctor, where are you sitting as of now?
Doctor :  
Bangalore
Doctor :  
Do not worry
Doctor :  
I shall do the needful
Doctor :  
Please fill the feedback form say done
Doctor :  
Thanks for consulting me.
User :   Thanks a lot for your advice
Doctor :  
Bye for now
User :   bye, have a nice evening
Question is related to
Diseases and Conditions
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