Brief Answer:
Relaxation techniques will be helpful

Detailed Answer:
Hi
Thanks for your query at HealthcareMagic.

It seems that you are dealing with some stress and find difficulty in sleeping. Let me know if you are taking any medicine or have any health condition. Usually 6-8 hrs of sleep is enough.

It is suggested to try some relaxation techniques like progressive muscle relaxation (similar to yog nidra in yoga) and breathing techniques (similar to XXXXXXX in Yoga). These can be done one to two times a day. Military people usually do it early morning. Stress is there is everyone's life. Sometimes a point in life comes when it starts affecting health. Sleep is usually affected first.

Since inability to sleep may precipitate stress and become a vicious circle, sleep hygiene is also needed. I will provide you some tips:
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. This helps to make your body more tired in the evening and makes it easier to get to sleep. Exercise is good for you physically, and there's also research that suggests that exercise can itself be antidepressant. Brisk walk can be taken around 4-6 hrs before sleep time.

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

4) 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.

5) Avoid alcohol in the evening. While alcohol is sedative, it does not lead to normal restful sleep. In addition, alcohol causes one to pass increasing amounts of urine, which further disrupts sleep.

6) You should associate your room with sleep: 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.

7) Your bedroom should be warm and familiar with a comfortable bed and duvet, etc. Ideally, the room should be decorated in a relaxing way. This all helps in associating the room in your mind with restful sleep.

8) Use aromatic oils in the bath or on your pillow, such as lavender, which can help relaxation.


Hope it helps.
Let me know if I can assist you further.

Dr Vaishalee

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