Hello and welcome to Healthcare Magic. Thanks for your query.
I understand that you are going through an anxious time due to your inability to sleep properly. Now, difficulty in sleeping (known as "insomnia" ) can be due to a variety of causes. Some of the problems causing insomnia are:
- Poor sleep habits
- Other medical problems, chronic pain
Very often, insomnia becomes a self-perpetuating cascade - that is, when a person develops some difficulty in sleeping (for whatever reason) this soon results in the person developing anxiety about sleep. Thereafter, this anxiety itself becomes a cause for further insomnia.
If you are wary about taking sleeping pills, then you can try the folowing natural supplements:
My opinion is that these are safer than the over-the-counter sleep formulas or syrups which may have a slight addictive potential.
In addition, there are certain sleep hygiene
techniques which can be helpful in improving sleep irrespective of the cause of insomnia:
- Fix a specific bedtime and an awakening time. Do not allow bedtime and awakening time to drift.
- Avoid napping during the day.
- Avoid coffee, tea or any caffeinated drinks or alcohol 4 hours before bedtime.
- Avoid heavy, spicy, or sugary foods for dinner. Have a gap of at least 1 hour between dinner and bedtime.
- Exercise regularly, preferably in the early evening, at least 4 hours before bedtime.
- Set up a comfortable environment which is dark, quiet and disturbance-free. Block out all distracting noise, and eliminate as much light as possible.
- Reserve the bed for sleep only. Don't use the bed for studying, working or for other rectreational activities.
- Try a light snack before bed. Warm milk and foods high in the amino acid
tryptophan, such as bananas, may help you to sleep.
- Practice relaxation techniques
before bed. Relaxation techniques such as yoga
, XXXXXXX breathing and others may help relieve anxiety and reduce muscle tension.
- Don't take your worries to bed. Leave your worries about studies, work, daily life, etc., behind when you go to bed. Some people find it useful to assign a "worry period" during the evening or late afternoon to deal with these issues.
- Establish a pre-sleep ritual. Pre-sleep rituals, such as a warm bath or a few minutes of reading, can help you sleep.
Wish you all the best.
- Dr. Jonas Sundarakumar