Brief Answer: Sleep hygiene Detailed Answer: Hi Thanks for posting your query. Though the total sleep time is falling within the normal 6 - 8 hrs required, the inability to fall asleep quickly can be distressing. I need to know if you have any other symptoms apart from inability to sleep. Do you take any medicine? Do you take tea/coffee/smoke or alcohol? Even if none of the medication related issues are implicated, there are other things that can be done. Just check if your sleep hygiene needs to be improved or not. For this, there are a few suggestions. These are applicable to all people at all times. 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. 3) Avoid exercise two hours before bedtime. This is because exercise 'activates' the body, which can make it difficult to get off to sleep. 4) Avoid watching disturbing or violent films prior to bedtime. 5) 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. 6) Avoid heavy meals at least two hours before bedtime. It can be extremely difficult to go to sleep with a full stomach. 7) Avoid alcohol in the evening. While alcohol is sedative, it does not lead to normal restful sleep. 8) 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. 9) 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. 10) Use aromatic oils in the bath or on your pillow, such as lavender, which can help relaxation. 11) Use relaxation techniques, like yoga and breathing techniques. If these do not work, then short term course of sleep medicines can be tried for no more than 7 days. These medicines are available only on prescription. Hope it helps. Dr Vaishalee

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