Get your health question answered instantly from our pool of 18000+ doctors from over 80 specialties

163 Doctors Online
Doctor Image
MD
Dr. Andrew Rynne

Family Physician

Exp 50 years

I will be looking into your question and guiding you through the process. Please write your question below.

Suggest ways to get sound sleep

Answered by
Dr.
Dr. Ashwin Bhandari

General & Family Physician

Practicing since :2008

Answered : 180 Questions

default
Posted on Sat, 16 Aug 2014 in Sleep Disorders
Question: Hi,
I do not get proper sleep,next day morning when I get up I do not feel fresh.Please suggest what should I do to have a sound sleep and feel fresh.
doctor
Answered by Dr. Ashwin Bhandari 2 hours later
Brief Answer:
Need more details

Detailed Answer:
Hi,

Thanks for the query.

The reasons for not getting proper sleep has to be determined. It could be due to stress, medications, snoring problems and smoking or alcohol addictions.

Please provide me the following details to determine a cause:
1. Any stress? Please elaborate
2. Are you on any medications?
3. Any snoring problems?
4. Have you been diagnosed with Hypertension, diabetes or any other medical condition and if any, what is the treatment you are following.
5. Any habits of taking tea/coffee before going to bed?
6. Do you smoke or consume alcohol? If yes, how many or amount of alcohol and usual timings of consumption?
7. Do you follow any physical exercise routine? If yes, duration and what kind of exercises.

Would like to advise you after knowing the details.

Regards.


Above answer was peer-reviewed by : Dr. Ashwin Bhandari
doctor
default
Follow up: Dr. Ashwin Bhandari 2 hours later
1. Any stress? Please elaborate
Slight stress which is manageable

2. Are you on any medications?
Yes,I am taking a medicine for high BP(Just borderline)
3. Any snoring problems? -NO
4. Have you been diagnosed with Hypertension, diabetes or any other medical condition and if any, what is the treatment you are following.
Slightly high BP(Borderline).
5. Any habits of taking tea/coffee before going to bed? - NO
6. Do you smoke or consume alcohol? If yes, how many or amount of alcohol and usual timings of consumption? -NO
7. Do you follow any physical exercise routine? If yes, duration and what kind of exercises.
doctor
Answered by Dr. Ashwin Bhandari 17 hours later
Brief Answer:
Could be due to stress

Detailed Answer:
Hi,

Thanks for the details.
Sorry for the delay.

From the details provided by you, I feel that decrease in sleep could be due to stress, which you say is manageable but sometimes might lead to disturbed sleep.
The best treatment here would be relaxation techniques, meditation or yoga.

Please follow the given instructions which will help you in improving your sleep:
1. Follow relaxation techniques, meditation or yoga. You can join classes for yoga or meditation. For relaxation techniques, follow this link http://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-spot

2. Avoid excess tea or coffee per day. Two cups of tea or coffee, one around 11 AM and other at 5 PM should do.

3. Avoid having dinner immediately before going to bed. Maintain a min. gap of 2 hrs in between dinner and going to bed.

4. Avoid any stimulation before going to bed like arguments, watching horror/intense movies or serials, work which involved high concentration.

5. You have not mentioned regarding your physical routine. If you follow, continue with the same or start following physical exercises as this will improve your physical and mental fitness.

6. Consume plenty of fluids like water/fruit juices, it will refresh and replenish you. Avoid drinking water or any fluids just before going to bed.

7. Monitor your Blood pressure regularly and take medications regularly.

Hope this answers your query. If any further questions, will be happy to help.

Regards.


Above answer was peer-reviewed by : Dr. Ashwin Bhandari
doctor
premium_optimized

The User accepted the expert's answer

Share on
Question is related to
Diseases and Conditions ,   ,  
Treatment/Therapy ,  

Recent questions on  Relaxation techniques

doctor1 MD

I'm having recurring sharp pains in my head. Seems to be behind right eye and radiates to top of head. Pain is fleeting, but head feels strange after. Should I be concerned. First pain hit at around 3:30 this afternoon. Have had four in the past...

doctor1 MD

I had a cycle scan of my abdomen and pelvis without oral contrast , but both before and after the uneventful administration of intravenous contrast utilizing a split bolus technique in the nephrogenic and excetory phase of contrast enhancement. ...

doctor1 MD

My scalp has been sensitive to the touch for 2 months. No rash , sores or headaches . Had 35 ECT sessions a few years ago. Could sensitive scalp be related to any brain problem? XXXXXXX

doctor1 MD

I am experiencing worse sinus allergy symptoms than usual for past 2 days. Unable to sleep last night due to feelings of intense anxiety (unusual for me). Shortness of breath all day today with very sharp pain under left shoulder blade, not relieved by change of position or by relaxation exercises. It hurts very much to take a breath so I keep having to yawn as chest is tight (hurts a lot to yawn!). My job is physically active but walking is tiring today.

doctor1 MD

have sevre anxiety, i cannot drive a car, i am on disability due to my emotional irreluulations and mild agoraphobia, my anxiety has recently started taking control of my body to the point where i have to lay on the ground and wait for all my muscles to sieze spasms, ive had 2 heartattack at the age of 18. and i feel like these are all sympotms of a bigger problem, i need help before its to late.

doctor1 MD

I'm a 54 year old female who has been under a lot of stress. Recently I have been noticing weird things. I start reading articles in the middle or the end. Last night while reading a book I started reading sentences backwards. What could this possible be a sign of?

doctor1 MD

I have a son in his forties who has always had a "short fuse". He can go from OK to suddenly swearing, acting irrational and spiteful. He has tried drugs for depression over the years - to no avail. We are desperate as it is tearing his family apart. Please help