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Relaxation techniques for sleep disorders - Online Doctor Chats

Date : 21-Feb-2012
User rating for this question
Very Good Posted in: Sleep Disorders
Answered by

General & Family Physician
Practicing since : 2005
Answered : 2408 Questions
User :   hi
Doctor :   Please proceed with your query
User :   hello doctor
User :   i have sleeping disorder problem
User :   past 20-25 days
Doctor :   May i know your age?
User :   25
Doctor :   Since when are you having this? Are you not able to sleep?
User :   from last 20 days
User :   i start sleeping properly for first 3-4 hrs
Doctor :   What symptoms are you having right now? Kindly explain?
User :   tiredness,head ache,little shivering
User :   loss of memeory
Doctor :   Are you under any kind of stress?
User :   wen i wake up in the midnight, further i'm not getting sleep thereafter
User :   ya i'm a software engineer
Doctor :   Do you have work pressure and you have stress?
User :   so ter used to be heavy stress during our point of release
User :   before this 20 days, i was undergoing serious stress of work for last 1 month
Doctor :   It can be a major cause of not getting sleep
User :   ok, so wat can be the solution
Doctor :   You have to relax your mind of all stresses while on bed.
User :   but i cudn't diagnose is tat cud be the problem
User :   but i tried do tat last 20 days
Doctor :   1)Never go to bed immediately after dinner. Go for a walk for 10 minutes and then go to bed.
User :   ok
User :   but i treied doing tat last 25 days
Doctor :   2)Do regular exercises daily or go for walk
Doctor :   3)Have a proper balanced diet
User :   hmmm
Doctor :   4)Enjoy music or see any movie of your choice.
User :   wat other else cud be the problem
Doctor :   5)Spend free time with your friends and family.
User :   sure
Doctor :   Do you have any other symptom like raised sugar, BP or cholesterol?
User :   no doctor
Doctor :   Ok
User :   but tis seems to be a serious concern for me as its affecting my daily activities
Doctor :   I can understand but stress plays a big role in all these problems.
User :   why is tat even after my stress work has been stopped before 20 days, am feeling tis kind of sleeping disorder problem
User :   though i tried trying to be strees-free int this past 20 days
Doctor :   You can get your BP, sugar and cholesterol levels checked once
User :   ook, ll check.the serious problem here is, am starting my sleep properly. but after an interruption during midnight i cudn't continue sleeping soon after tat
Doctor :   Do you start thinking about something when you are awake?
Doctor :   Is your sleep breaking regularly at midnight?
User :   some thoughts starts troubling me, but i try to stop coming in doing a kind of meditation. yes, sleep breaking regularly in tis past 20 days
Doctor :   You should try to overcome these thoughts. As long as they are there you would be preoccupied and would not be able to concentrate
User :   ok, i ll try to overcome those thoughts. but for the time being i want to make sure sleep properly because tis been 20days since i had a deep sleep, am worried much leading to depression
User :   unnecessary tension
Doctor :   1)Mix 2 tbsp of honey with 2 tsp of lime juice and have it before going to bed
User :   ok, tis sounds gud
Doctor :   2)Massage your sloes with castor oil before going to bed daily
Doctor :   3)Avoid late night coffee or tea intake
Doctor :   4)Also when you getup at midnight try breathing relaxation techniques.
User :   also i want to add one more point tat, tis not only happens during night, even if i try to compensate my sleep during morning, i cudn't make it after an hour. even now am finding it hard to get sleep, its 11Am here.
Doctor :   5)Here is relaxation exercise to try in bed: 1. Lay on your back with your feet slightly apart, your arms by your sides, and your palms turned upward.
2. With your eyes closed, concentrate on each part of your body.
3. Beginning at the top of your head and working down to your toes.
4. Start by feeling your forehead tense, then your eyes, face, and jaw.
5. Tense then release each muscle group in your body.
6. Give attention to each area of your body from the top of your head, down through the trunk of your body, down along your legs, and ending at the tip of your toes.
7. Stay in this relaxed condition for a few minutes. Concentrate on your breathing and let all worry and stress dissipate from your mind and body. Make sure that your breathing comes from deep in your stomach and flows slowly and evenly
Doctor :   Deep breathing and concentrated relaxation are the tools for natural sleep.
Doctor :   Have you followed what i have said?
Doctor :   Are you there?
User :   s doctor
User :   ll follow all ur steps
Doctor :   Is there anything else you would like to know?
User :   just want to make sure is ter cud be any other prob
User :   for these insomnia problem
Doctor :   I do not feel so just get your investigations done so that other causes can be ruled out
User :   i feel one poin tat tis s not caused due to my hectic work
User :   tats reason behind my ask
Doctor :   Ok

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