Brief Answer:
Sleep hygiene

Detailed Answer:
Hi and thanks for your query.

In my opinion even 4-6 hrs of sleep is enough for some people while others require more sleep. But if you divert your mind away from sleep during work, you will not get a headache. The management of sleep issues is 3-pronged: sleep medicines for 5-7 days (require doctors prescription), sleep hygiene, stress reduction.

1) Get into a routine with your sleep times. Get up at the same time each morning, even if you have not had a good night's sleep. Don't sleep during the day, and don't go to bed early to try and get more sleep.

2) Take some physical exercise during the day.

3) Avoid exercise two hours before bedtime.

4) Avoid watching disturbing or violent films prior to bedtime.

5) Avoid drinking caffeine (tea, coffee, cola) in the evening after 6 pm. Caffeine is a stimulant and can prevent sleep. Drink no more than four cups of tea, or of coffee, or cans of cola in a day. Drink warm milk or milky drinks such as Horlicks in the evening as milky drinks have been shown to be as good as sleeping tablets for many people.

6) Avoid heavy meals at least two hours before bedtime.

7) Avoid alcohol in the evening.

8) Bedroom is not for watching tv or studying - avoid having a TV or radio in your bedroom. If you do have them in your bedroom, turn them off at least half an hour before you lie down to sleep.

9) Your bedroom should be warm and familiar with a comfortable bed and duvet, etc. Ideally, the room should be decorated in a relaxing way.

10) Use relaxation techniques, like breathing techniques (kriya), yoga or progressive muscular relaxation exercises. You can try the following:
-Yog nidra is very good for relaxation.
-Anulom Vilom or nadi shodhan pranayam. It is not a yoga pose but a breathing exercise and is very good for the nervous system.
Please have a look at Jacobson's progression muscular relaxation exercise.

Hope it helps.

Dr Vaishalee

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