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Suggest Ways To Manage Insomnia
Question: Last 3-4 days, I wake up 5-8 times every night and it took me at least 1/2 hours or an hour before I fall back to sleep, then I wake up again 15 min or 1/2 hour after that. I did took melatonin, turned off TV, iphone an hour before I went to bed, It happened like that from time to time in the past 2 years but not with this long period (3-4 days). I exercised during the lunch time, not eat heavy meal before bed. Please advice
Brief Answer:
Managing sleep hygiene is not sufficient
Detailed Answer:
Hello,
Thanks for using Healthcaremagic.
I read your query and understand your concerns.
First of all I am glad to know that you are trying everything at your disposal to have proper sleep. However it seems to me that observed sleep hygiene is not sufficient and there is need to do more.
From the available description it is clear to me that there is issue in maintenance of sleep resulting in frequent breaks in sleep. The problem with sleep is affecting both quality and quantity of sleep.
I request you to observe the other principles of sleep hygiene. Please find a link to article by me which discusses some principles of sleep hygiene.
https://www.yyyyyyyy.com/yyyyyyyyy/yyyyyyyy-and-yyyyyy-health/yyy-to-sleep-yyyyyyyyy-tips-for-yyyyyyy-a-good-nights-yyyyy
I also feel that rather than using melatonin, 6.25 mg of zolpidem will make a better option as melatonin have little role in maintenance of sleep.
I hope this helps you.
Feel free to write back to me if you have more questions.
Thanks and regards.
Managing sleep hygiene is not sufficient
Detailed Answer:
Hello,
Thanks for using Healthcaremagic.
I read your query and understand your concerns.
First of all I am glad to know that you are trying everything at your disposal to have proper sleep. However it seems to me that observed sleep hygiene is not sufficient and there is need to do more.
From the available description it is clear to me that there is issue in maintenance of sleep resulting in frequent breaks in sleep. The problem with sleep is affecting both quality and quantity of sleep.
I request you to observe the other principles of sleep hygiene. Please find a link to article by me which discusses some principles of sleep hygiene.
https://www.yyyyyyyy.com/yyyyyyyyy/yyyyyyyy-and-yyyyyy-health/yyy-to-sleep-yyyyyyyyy-tips-for-yyyyyyy-a-good-nights-yyyyy
I also feel that rather than using melatonin, 6.25 mg of zolpidem will make a better option as melatonin have little role in maintenance of sleep.
I hope this helps you.
Feel free to write back to me if you have more questions.
Thanks and regards.
Above answer was peer-reviewed by :
Dr. Chakravarthy Mazumdar
To Dr. XXXXXXX XXXXXXX
Thank you so much for your information. I will check in the link that you mentioned. I want to find the cause of my insomnia and fix it from the root instead of using the sleep medicine, it will have a side effect down on the road. My mother started her dementia when she was 78 year old, she is 85 year old now, she couldn't remember her children name but she still recognizes we are her kids. I don't want it happen to me in the future. If you have any suggestion to help me on the sleeping without the medicine, please advice.
Thanks and Regards,
Thank you so much for your information. I will check in the link that you mentioned. I want to find the cause of my insomnia and fix it from the root instead of using the sleep medicine, it will have a side effect down on the road. My mother started her dementia when she was 78 year old, she is 85 year old now, she couldn't remember her children name but she still recognizes we are her kids. I don't want it happen to me in the future. If you have any suggestion to help me on the sleeping without the medicine, please advice.
Thanks and Regards,
Brief Answer:
The link is for sleeping without medication
Detailed Answer:
Hello,
Thanks for reverting back to me.
I am glad to know that you found the information useful and check the link sooner or later. In fact I like to inform you that the above mentioned link talks about sleeping without medication and it is possible that you will find the information useful and relevant. In case there are still more questions I will be glad to answer them.
I look forward to assist you further.
Thanks and regards.
The link is for sleeping without medication
Detailed Answer:
Hello,
Thanks for reverting back to me.
I am glad to know that you found the information useful and check the link sooner or later. In fact I like to inform you that the above mentioned link talks about sleeping without medication and it is possible that you will find the information useful and relevant. In case there are still more questions I will be glad to answer them.
I look forward to assist you further.
Thanks and regards.
Above answer was peer-reviewed by :
Dr. Chakravarthy Mazumdar
Hi Dr. XXXXXXX XXXXXXX
I read over the link and tried to follow your recommends for better sleep and I fall to sleep about an hour after I did my night time prayer. But I wake up as soon as I hear my husband snoring, I wake him up and he moved to the other room but I couldn't fall back to sleep. Do you have any advise to help me to fall back to sleep when I wake up in the middle of the night? I woke up when it rained in the middle night and couldn't fall back to sleep. I had a little drowsiness in the morning every time I had a few hours sleep at night. Thank you so much for your help.
I read over the link and tried to follow your recommends for better sleep and I fall to sleep about an hour after I did my night time prayer. But I wake up as soon as I hear my husband snoring, I wake him up and he moved to the other room but I couldn't fall back to sleep. Do you have any advise to help me to fall back to sleep when I wake up in the middle of the night? I woke up when it rained in the middle night and couldn't fall back to sleep. I had a little drowsiness in the morning every time I had a few hours sleep at night. Thank you so much for your help.
Brief Answer:
Follow up
Detailed Answer:
Hello,
Thanks for reverting back to me.
I am glad to know that there is some response although it is still difficult to have deep sleep leading to awakenings after slight disturbance.
Now regarding further management for awakenings I recommend following things.
1. Do not continue to lie down on bed when you are not feeling sleepy.
2. Do something which is either due or you wanted to complete for a long time. I mean use your time wisely even at middle of night.
3. Distract your mind when you go back to bed. Like reverse counting from 100 to 99........... This will help you in filtering out the sleep related thoughts effectively.
4. Ensure the sound free environment as far as possible. Sound profiling your bed room is one such option.
I hope this helps you further.
Thanks again.
Follow up
Detailed Answer:
Hello,
Thanks for reverting back to me.
I am glad to know that there is some response although it is still difficult to have deep sleep leading to awakenings after slight disturbance.
Now regarding further management for awakenings I recommend following things.
1. Do not continue to lie down on bed when you are not feeling sleepy.
2. Do something which is either due or you wanted to complete for a long time. I mean use your time wisely even at middle of night.
3. Distract your mind when you go back to bed. Like reverse counting from 100 to 99........... This will help you in filtering out the sleep related thoughts effectively.
4. Ensure the sound free environment as far as possible. Sound profiling your bed room is one such option.
I hope this helps you further.
Thanks again.
Above answer was peer-reviewed by :
Dr. Chakravarthy Mazumdar
Answered by
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