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Dr. Andrew Rynne
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Dr. Andrew Rynne

Family Physician

Exp 50 years

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What Treatment Is Suggested For Disturbed Sleep?

I m a 60 year old man, recently retired and in excellent health taking now medication. I work out 5-6 days a week including aerobics, weights and yoga. I maintain a mostly vegan diet but 1-2 times per month will consume a little meat or cheese. My question relates to sleep. I go to bed around 10:00PM every evening, fall right to sleep and sleep solidly for 5 hours. I usually wake up because I have to go the bathroom. Problem is getting back into a prolonged sleep. I fall back asleep for maybe a 30-45 minute period then wake up and roll to another position, either side, back or stomach. But nothing sustained and I follow this pattern until about 7:00AM. Any suggestion how to prolong my deep sleep through the night?
Tue, 18 Feb 2014
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Psychiatrist,  's  Response
Hello,
Thanks for choosing health care magic for posting your query.
I have gone through your question in detail and I can understand what you are going through.
With age the requirement of sleep reduces. for you at age 60 years a 5 hour sleep at night is adequate. The problem is that if you feel that 5 hours is not adequate and that your body requires more sleep.
You may use the below mentioned sleep hygiene techniques for sufficient sleep.:
) Have some aerobic workouts during day preferably in the morning.
2) Have a light dinner.
3) Completely avoid coffee/tea/alcohol/energy drinks/coke/smoking.
4) Have a warm water bath before going to sleep.
5) Dont try very hard to go to sleep. If you are not sleepy then sit on a couch or sofa and do some reading and go to the bed only when you are sleepy.
6) Avoid watching tv or working on laptop/computer or bright screens at night.
7) Keep the lighting of your bedroom dim and make your bed every morning after you wake up so that you get a cozy bed to sleep at night.
8) Use your bedroom only for sleeping and resting and do not do any other work there.
9) Avoid afternoon nap for any reason.

If still the symptom do not disappear then you may need clonazepam or zolpidem at night to increase sleep.
Hope I am able to answer your concerns.
If you have any further query, I would be glad to help you.
In future if you wish to contact me directly, you can use the below mentioned link:
bit.ly/dr-srikanth-reddy
                                        
Wish you good health,
Kind regards
Dr. Srikanth Reddy M.D.
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What Treatment Is Suggested For Disturbed Sleep?

Hello, Thanks for choosing health care magic for posting your query. I have gone through your question in detail and I can understand what you are going through. With age the requirement of sleep reduces. for you at age 60 years a 5 hour sleep at night is adequate. The problem is that if you feel that 5 hours is not adequate and that your body requires more sleep. You may use the below mentioned sleep hygiene techniques for sufficient sleep.: ) Have some aerobic workouts during day preferably in the morning. 2) Have a light dinner. 3) Completely avoid coffee/tea/alcohol/energy drinks/coke/smoking. 4) Have a warm water bath before going to sleep. 5) Dont try very hard to go to sleep. If you are not sleepy then sit on a couch or sofa and do some reading and go to the bed only when you are sleepy. 6) Avoid watching tv or working on laptop/computer or bright screens at night. 7) Keep the lighting of your bedroom dim and make your bed every morning after you wake up so that you get a cozy bed to sleep at night. 8) Use your bedroom only for sleeping and resting and do not do any other work there. 9) Avoid afternoon nap for any reason. If still the symptom do not disappear then you may need clonazepam or zolpidem at night to increase sleep. Hope I am able to answer your concerns. If you have any further query, I would be glad to help you. In future if you wish to contact me directly, you can use the below mentioned link: bit.ly/dr-srikanth-reddy Wish you good health, Kind regards Dr. Srikanth Reddy M.D.