What Can I Do To Improve My Sleep, Having Tried Various Treatments Without Success?

Hello, You are suffering from circadian rhythm disorder. our body has shifted sleep cycles; adjusting sleep time in small increments can be helpful. You have not mentioned how long you have been suffering from this. If it is chronic, it may take some time to get better. Be patient. Avoid taking caffeine, sugar, and heavy meals close to bedtime. Avoid sleeping in the afternoon and limit time in bed during day time. Get off your work, shut down your PC or laptop or TV 2-3 hours before midnight. Consider taking a short, brisk walk in the evening or you can even do some stretch exercises that are not strenuous but just adds to your relaxation. Take a shower with water temperature that is comfortable for you. Take a glass or two of warm milk or some healthy drink that you like (not-alcohol) and you can munch on some nuts or dry fruits. Since your system is showing delayed sleep patterns, make sure that you are in light that is brighter than it is after dusk. Taking low doses 2-3 hours before your target bedtime will help regulate your sleep rhythm. But don t make it a habit to take it. Try aromatherapy if you are not allergic. It helps to relax the mind from stress. Get connected to a physical therapist; CBT (cognitive behavior therapy) is helpful as it addresses thoughts and behaviours that interfere with sleep. Go outdoors in the morning hours to signal your body that it’s daytime. Accordingly, after dusk, use dim lights so that your body gets signals that its dusk or nighttime. Do not switch on bright lights during the night. Listen to some good music or to some relaxing audio. You can meditate on certain verses from spiritual audio s. Try to stop thinking and let sleep come. Take care. Hope I have answered your question. Let me know if I can assist you further. Regards, Dr. Nupur K., General & Family Physician