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Sleeplessness, no other health issue, healthy life style

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Internal Medicine Specialist
Practicing since : 1998
Answered : 1579 Questions
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I have not been able to fall asleep at night. Right now I am working from home. I have been doing resistance training from 4pm to 5pm. Then doing a cardio workout from 20-40 minutes after that. Then I would take a shower around 7pm. I usually have a XXXXXXX salad with grilled chicken for diner. Yet once I try to go to bed I can’t fall asleep because I am not tired. I simply feel as if I have plenty of energy to stay up. The only thing I eat at night before bed is cheerios with 1% organic milk and figi water. I have put blackout curtains in my room. I have earplugs to block out the noise. I simply do not know what to do so that I can feel tired before I go to bed. What usually happens is that I am tossing and turning all night because I cant fall asleep. Then I am tired the next day not being productive.
Posted Tue, 22 May 2012 in Sleep Disorders
 
 
Answered by Dr. Jasvinder Singh 8 hours later
Hello,
Thanks for posting your query.
I can understand your concern and I appreciate the healthy lifestyle that you are having. It is good that you are keeping your dinner light as it should be the lightest meal of the day. What you are having is basically insomnia which is an individual's report of sleeping difficulties.

Insomnia is present when there is difficulty initiating or maintaining sleep or when the sleep that is obtained is non-refreshing or of poor quality. These problems occur despite adequate opportunity and circumstances for sleep and they must result in problems with daytime function.

First of all, we should try the non pharmacological methods first. You should consult a sleep specialist and dissuss the treatment option of Cognitive Behavioral Therapy for Insomnia (CBT-I). Sedatives are started only when the non pharmacological methods fail.

Hope this answers your query. If you have additional questions or follow up queries then please do not hesitate in writing to us. I will be happy to answer your queries.

Wishing you good health.




Above answer was peer-reviewed by
 
Follow-up: Sleeplessness, no other health issue, healthy life style 10 minutes later
What about gatorade propel zero? What other tips or strategies can you provide?
 
 
Answered by Dr. Jasvinder Singh 22 hours later
Hello,

Thanks for writing back to me.

Gatorade propel is vitamin enhanced water and can be taken. But it will not help in insomnia.

Apart from the treatment mentioned above, try the following treatment options:

1) Keep a regular sleep and awakening schedule.

2) Do not drink caffeinated beverages later than the afternoon (tea, coffee, soft drinks etc.)

3) Do not go to bed hungry and you can have milk etc before going to bed.

4) Adjust the environment in the room (lights, temperature, noise, etc.)

5) Do not watch TV, read, eat, or worry in bed and avoid watching TV, reading books, and eating in your bed.

6) Self-hypnosis, biofeedback and relaxation breathing are often helpful. These can be discussed with a sleep specialist.

Hope this answers your query. If you have additional questions or follow up queries then please do not hesitate in writing to us. I will be happy to answer your queries.

Wishing you good health.
Above answer was peer-reviewed by
 
Follow-up: Sleeplessness, no other health issue, healthy life style 16 hours later
For the past week I have not been able to actually fall asleep. I have gotten black out curtains to keep my room dark. I have been using earplugs to block out the noise. I have avoided any energy drinks, caffeine, tea and alcohol. I have kept the lights dim to off when I go to bed. The only snack I have had is a cup and half of cheerios with silk soy milk light. I have been always able to fall asleep. The only change that I have made recently is that I have been exercising more. I have now added cardio to my routine. I would normally work out at 4pm to 5pm for resistance training. I would then do some brisk walking on the treadmill from 5:00-5:30. I would have a XXXXXXX salad with grilled chicken for dinner. I don’t feel all that tired by the time that bedtime occurs. What happens is that I just lie there without going to sleep. I get up out of bed try to read a book or surf the internet. Yet when I return to bed I still continue to lie there but not fall asleep. I have done this for this past week. I need advice on what I can do to change this. I have never had this problem before when I was less physically active.
 
 
Answered by Dr. Jasvinder Singh 33 hours later
Hello,

Thanks for writing back to me.

Surfing the internet just before going to bed keeps you awake rather than going off to sleep. You should read a book before going to bed. If still the symptoms persist then you can take sedatives like chlorazepam or alprazolam. You can start with 0.5 mg of chlorazepam or 0.25 mg of alprazolam after prescription from a doctor.

Hope this answers your query. If you have additional questions or follow up queries then please do not hesitate in writing to us. I will be happy to answer your queries.

Wishing you good health.
Above answer was peer-reviewed by
 
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