You need to consult Neurologist/Psychiatrist
for sleep disorders
Follow sleep hygiene measures, and zolpidem
mg bedtime will alleviate your symptoms.
1)Go to bed only when sleepy
If your body is not ready for sleep, you cannot force it to sleep. Many people are on the go all
day, including right up until bedtime, and think they can just jump into bed and fall asleep.
Going to bed when sleepy, will reduce the time you are awake in bed and reduce the frustration.
2) Develop sleep rituals
Develop a ritual to let your body know to prepare for bed. Include things that you enjoy and
that relax you. Listen to relaxing music, read a book or short story for 15 minutes, or have a
cup of caffeine-free tea. Relaxation techniques
such as stretching, yoga, and deep breathing
may also help relieve anxiety
, reduce muscle tension, and allow you to fall asleep easier.
3) If you can't fall asleep to the point of becoming frustrated, get up and do
something relaxing until you feel sleepy
Go back to your nightly ritual to give your body a cue to wind down. Do not expose yourself to
bright light while you are up. Do not perform activities that wake you up more. Avoid workrelated activities, cooking, cleaning, use of the computer, or television.
4) Don’t take your worries and responsibilities to bed.
If you are worried about something or making “to do” lists in your head as you try to sleep,
you may have trouble falling asleep. Try to leave your worries behind when you go to bed.
Find time before bed to think about these issues and make your lists.
5)Take a hot bath 1 ½ - 2 hours before bedtime
There is some evidence that this may help some people. Give it a try—it may help!
6)Have a light snack before bed
If your stomach is empty and growling, it can interfere with sleep. Eat a light meal, as a heavy
meal can interfere with sleep. Make sure the snack does not contain chocolate as it has
stimulant properties and may interfere with sleep. Your mother was right about that warm
glass of milk!! Warm milk and foods high in the amino acid tryptophan
, such as bananas and
turkey, may help you to sleep.
7) Stay away from caffeine, nicotine
and alcohol at least 4-6 hours before bed
Caffeine and nicotine are stimulants that interfere with your ability to fall asleep, and stay
asleep. Coffee, tea, soft drinks, hot cocoa, chocolate and some over-the-counter medicines
contain caffeine. Cigarettes, cigars, and some drugs contain nicotine. Although alcohol may
help you fall asleep, it significantly interferes with the quality of your sleep and often makes
you wake up more in the second half of the night. Sleep Habits: As Important as Diet and Exercise—
Hope this will help you
Dr Sandhya Manorenj
Hi Tech City ,Hyderabad