Doctor, I Can’t Sleep Well
𝗣𝗮𝘁𝗶𝗲𝗻𝘁: “Doctor, I can’t sleep well for many months. I’ve tried many remedies with no use. What can I do?”
𝗗𝗼𝗰𝘁𝗼𝗿: “That’s a difficult situation. Good sleep is very important for health. Do you know about sleep hygiene?”
𝗣𝗮𝘁𝗶𝗲𝗻𝘁: “Sleep hygiene? What does it mean?”
𝗗𝗼𝗰𝘁𝗼𝗿: “Sleep hygiene is a set of habits and practices that help with sleeping well.”
𝗣𝗮𝘁𝗶𝗲𝗻𝘁: “Oh, I don’t know. Can you please explain?”
𝗗𝗼𝗰𝘁𝗼𝗿: “Certainly. Sleep hygiene starts with your daily routines. First, try to keep your sleep and wake times consistent. Go to bed and wake up almost at the same time every day, even on weekends.”
𝗣𝗮𝘁𝗶𝗲𝗻𝘁: “I usually stay up late on weekends.”
𝗗𝗼𝗰𝘁𝗼𝗿: “Irregular schedule can disrupt the biological clock of your body. One more important practice is to create a bedtime ritual that signals your body that you will sleep soon. This could be reading a book, taking a warm bath, or listening to calm music. Importantly, it is important to avoid using your phone before bedtime.”
𝗣𝗮𝘁𝗶𝗲𝗻𝘁: “Oh! I use my phone a lot before bed.”
𝗗𝗼𝗰𝘁𝗼𝗿: “The blue light from screens reduces your ability to fall asleep. It is best to avoid electronic devices for at least 1 hour before bed.”
𝗣𝗮𝘁𝗶𝗲𝗻𝘁: “No electronic devices? Does that mean no music from my device too?”
𝗗𝗼𝗰𝘁𝗼𝗿: “Using your device for music is okay, just ensure you don’t look at the screen frequently, to reduce exposure to blue light. You can set up a playlist so you don’t have to use the screen frequently to select the music.”
𝗣𝗮𝘁𝗶𝗲𝗻𝘁: “Oh… I have to make major changes to my habit here doctor! One more thing, my house is on a noisy road. Can you give some suggestions regarding that?”
𝗗𝗼𝗰𝘁𝗼𝗿: “Both nighttime noise and excessive light can affect sleep. You can install sound-blocking windows in your bedroom. Newer sliding doors with soundproofing are quite good for this. Also, invest in thick and dark curtains to keep your room dark at night.”
𝗣𝗮𝘁𝗶𝗲𝗻𝘁: “It is very hot nowadays and I am planning to get an air-conditioner. Is that helpful?”
𝗗𝗼𝗰𝘁𝗼𝗿: “If you can afford an air-conditioner, it is certainly helpful. Maintain the temperature at about 24 – 26° Celsius for good sleep”
𝗣𝗮𝘁𝗶𝗲𝗻𝘁: “If sleep is so important for health, I will check these out. What about diet? Does that affect sleep?”
𝗗𝗼𝗰𝘁𝗼𝗿: “Yes. Avoid heavy meals, caffeine, and alcohol before bedtime. These can disrupt sleep. Finish your dinner at least 2 hours before bedtime.”
𝗣𝗮𝘁𝗶𝗲𝗻𝘁: “Can you tell me more about caffeine?”
𝗗𝗼𝗰𝘁𝗼𝗿: “Caffeine is a brain stimulant and makes you feel more alert. It is found in coffee, tea, some sodas, chocolate, as well as some medicines and energy drinks. It can make it difficult to fall asleep and also reduces the quality of sleep by shortening the deep stages of sleep. Deep sleep is important for feeling rested and for overall health.”
𝗣𝗮𝘁𝗶𝗲𝗻𝘁: “When should I stop taking caffeine?”
𝗗𝗼𝗰𝘁𝗼𝗿: “The effects of caffeine can last for many hours, usually 4 to 8 hours. Avoid caffeine at least 6 hours before bedtime. If you’re very sensitive to caffeine, limit your intake even earlier.”
𝗣𝗮𝘁𝗶𝗲𝗻𝘁: “On some days, I exercise in the evening. Is that okay?”
𝗗𝗼𝗰𝘁𝗼𝗿: “Exercise is great, but try to finish any vigorous activity at least 3 hours before you go to bed. Your body needs time to prepare for sleep.”
𝗣𝗮𝘁𝗶𝗲𝗻𝘁: “Can I take sleeping tablets instead?”
𝗗𝗼𝗰𝘁𝗼𝗿: “Sleeping tablets can be effective for short-term relief, but they are not usually recommended for long-term use. You may become dependent on them. It is better to try with these natural methods first.”
𝗣𝗮𝘁𝗶𝗲𝗻𝘁: “Thanks, Doctor. I’ll try these tips. It’s good to know there are simple changes that I can make.”
𝗗𝗼𝗰𝘁𝗼𝗿: “You’re welcome! Make these changes and find what works best for you. Let’s review it after about a month.”
Dr. Shashikiran Umakanth (MBBS, MD, FRCP Edin.) is the Professor & Head of Internal Medicine at Dr. TMA Pai Hospital, Udupi, under the Manipal Academy of Higher Education (MAHE). While he has contributed to nearly 100 scientific publications in the academic world, he writes on MEDiscuss out of a passion to simplify complex medical science for public awareness.
