Brief Answer:
zolpidem & sleep hygine tips

Detailed Answer:
Hello,

Short term insomnia at your age is common but should be handled properly to avoid future problems.

It has two types of managment approaches- medicated and non medicated.
Usually the combination is used.


Medicines like zolpidem 5/10mg is considered to be safe and non addicting. It gives a short sound sleep of 5-6 hours & is refreshing.

The most important part is to follow non medicative approaces so that drus can be stopped soon and sleep can become natural again.

Some methods to be followed are-
1. please see if there is any recent stressor- if so, try to make peace with it..
2. avoid heavy meals after sunset.
3. take a light walk after or before night meals..see what helps you better (a walk prior to or after the night meal).
4. avoid diuretics like tea or coffee after 5 pm. They are stimulants and may hinder sleep.
5. do not see tv or computer or anything similar when uable to sleep..they further stimulate the neurons making it difficult to sleep..If unalble to sleep you can read a book or listen to soft music.
6. try to fix sleep and wake up timings. If sleep dosent come by that time, get up from the bed and read a book or do something else till you feel sleepy again.
7. Use bedroom only for sleeping..avoid having usual daytime activities there..this creates a mental image of sleep in that area..and helps inducing sleep.
8. you may soak legs in warm water or take a warm bath- it also helps giving natural sleep.

These steps may look common and mild but are very effective. Please do try them and you might not need meds at all.
Finally, if you can learn relaxation exercise from someone or from internet- try it. It usually gives sleep in 10-15min to most people.

Also, for initial few days to get back in rthythm zolpidem can be safely used.

Have a good health!
Please feel free to ask more questions for clarification.

Dr. Manisha Gopal
MD Neuropsychaitry

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