Doctor, I Can’t Sleep Well
๐ฃ๐ฎ๐๐ถ๐ฒ๐ป๐: “Doctor, I can’t sleep well for many months. I’ve tried many remedies with no use. What can I do?”
๐๐ผ๐ฐ๐๐ผ๐ฟ: “That’s a difficult situation. Good sleep is very important for health. Do you know about sleep hygiene?”
๐ฃ๐ฎ๐๐ถ๐ฒ๐ป๐: “Sleep hygiene? What does it mean?”
๐๐ผ๐ฐ๐๐ผ๐ฟ: “Sleep hygiene is a set of habits and practices that help with sleeping well.”
๐ฃ๐ฎ๐๐ถ๐ฒ๐ป๐: “Oh, I don’t know. Can you please explain?”
๐๐ผ๐ฐ๐๐ผ๐ฟ: “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.”
๐ฃ๐ฎ๐๐ถ๐ฒ๐ป๐: “I usually stay up late on weekends.”
๐๐ผ๐ฐ๐๐ผ๐ฟ: “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.”
๐ฃ๐ฎ๐๐ถ๐ฒ๐ป๐: “Oh! I use my phone a lot before bed.”
๐๐ผ๐ฐ๐๐ผ๐ฟ: “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.”
๐ฃ๐ฎ๐๐ถ๐ฒ๐ป๐: “No electronic devices? Does that mean no music from my device too?”
๐๐ผ๐ฐ๐๐ผ๐ฟ: “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.”
๐ฃ๐ฎ๐๐ถ๐ฒ๐ป๐: “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?”
๐๐ผ๐ฐ๐๐ผ๐ฟ: “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.”
๐ฃ๐ฎ๐๐ถ๐ฒ๐ป๐: “It is very hot nowadays and I am planning to get an air-conditioner. Is that helpful?”
๐๐ผ๐ฐ๐๐ผ๐ฟ: “If you can afford an air-conditioner, it is certainly helpful. Maintain the temperature at about 24 – 26ยฐ Celsius for good sleep”
๐ฃ๐ฎ๐๐ถ๐ฒ๐ป๐: “If sleep is so important for health, I will check these out. What about diet? Does that affect sleep?”
๐๐ผ๐ฐ๐๐ผ๐ฟ: “Yes. Avoid heavy meals, caffeine, and alcohol before bedtime. These can disrupt sleep. Finish your dinner at least 2 hours before bedtime.”
๐ฃ๐ฎ๐๐ถ๐ฒ๐ป๐: “Can you tell me more about caffeine?”
๐๐ผ๐ฐ๐๐ผ๐ฟ: “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.”
๐ฃ๐ฎ๐๐ถ๐ฒ๐ป๐: “When should I stop taking caffeine?”
๐๐ผ๐ฐ๐๐ผ๐ฟ: “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.”
๐ฃ๐ฎ๐๐ถ๐ฒ๐ป๐: “On some days, I exercise in the evening. Is that okay?”
๐๐ผ๐ฐ๐๐ผ๐ฟ: “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.”
๐ฃ๐ฎ๐๐ถ๐ฒ๐ป๐: “Can I take sleeping tablets instead?”
๐๐ผ๐ฐ๐๐ผ๐ฟ: “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.”
๐ฃ๐ฎ๐๐ถ๐ฒ๐ป๐: “Thanks, Doctor. I’ll try these tips. It’s good to know there are simple changes that I can make.”
๐๐ผ๐ฐ๐๐ผ๐ฟ: “You’re welcome! Make these changes and find what works best for you. Let’s review it after about a month.”
This article is part of theย Honest Conversationsย series: Explore the articles from this series:
- Doctor, Tell Me About High Blood Pressure
- Doctor, I Searched My Symptoms on Google!
- Doctor, I Can’t Sleep Well
- Doctor, Can I Sweets During Functions?
- Doctor, Are Vaccines Really Safe?
- Doctor, I Have Abdominal Bloating
- Doctor, Are Generic Medicines Really Safe?
- Doctor, Can I Do Blood Tests in Any Lab?
- Doctor, Can I Stop The Medicines Now?
- Doctor, Are There Any Side Effects?
- Doctor, Can You Guarantee A Cure?
- Honest Conversations in Healthcare – A Series
Dr Shashikiran Umakanth (MBBS, MD, FRCP Edin.) is Professor & Head of Internal Medicine at Dr TMA Pai Hospital, Udupi, Manipal Academy of Higher Education, India. He shares his insights on Medicine, Health and Life here.
