Brief Answer:
Lifestyle modification is the First priority..

Detailed Answer:
Hello XXXXXXX Welcome to HCM,
I've gone through your query and understand your concern,

First of all, your intention and motivation is appreciated, it's the most important step to begin with as this is a prolonged process of well being..

You should not sacrifice your sleep times, so 7-8 hrs of sleep time is extremely necessary as you've rightly pointed out..

Try to chalk out your shift timings and free times and let me know so that I can guide you accordingly..

Try not to think about the work life when at home, keep yourself busy with your liking and hobbies while not on duty..

You need to sleep properly (~8 hr per day), so prior to bed, I'd recommend a cold shower, half an hour of meditation with soothing music, try it, you can google for training video lesson for this before hand..

Make sure to sleep in a completely dark room devoid of any noise..

Try not to take any tea/coffee for at least 3 hrs prior to bed( practice it, it'll be worthwhile)..

Stay away from any kind of smoking/alcohol (if you do)..

If possible, early morning/evening go out for a light jogging session, you'll be feeling much better and refreshed if maintained in daily basis..

Please don't buy over the counter sedatives, as they're not only prone for more harm but also abuse potential..

I'd strongly advice you to try all those lifestyle modifications which I've already mentioned, and if still ineffective, then next step will be to consult a Psychologist for a few clinical session of relaxation therapy and active/passive counselling which are much more effective in this scenario than these medications..



Take Care
Kind Regards

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Brief Answer:
follow-up consultation..

Detailed Answer:
Welcome back XXXXXXX
Thanks for following up,

Your shift timings are really not that bad, and you can easily sleep till noon ..
It's just a matter of time and adjustability till the body picks up the changes..

Don't think too much regarding 7 hrs or 8 hrs specifically prior to go to bed, it'll create unnecessary stress thus hamper with the sleep activity itself..

Try using darker shades in the window, dark colored curtains to enhance the day time sleepiness..

Also try EYE-gears like Eye-Pad/ Eye-mask (easily available in all big pharmacies and even in those e-commerce websites), they are extremely comfortable and highly effective for this purpose, so you can use them too and see how it goes ..

Yes, good that your physically active, it's extremely important too..

Your too young and it's just a matter of time till it gets habituated, Please don't buy over the counter sedatives, as they're not only prone for more harm but also abuse potential..

Just follow the instruction given in the previous reply along with this and let me know later on how you stay..


For future reference you can always get in touch with me, below is my Direct follow-up link through which you can contact me directly anytime anywhere, I'll be happy to help -

http://www.healthcaremagic.com/Funnel?page=askDoctorDirectly&docId=71041



Take Care
Kind Regards

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