Dr. Vishal Anilkumar Gandhi
Psychiatry
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Patient's Query
Hello doctor,
I am a 40-year-old male and I have been married for five years and have been facing constant struggles in my relationship, causing stress and sleep deprivation. I find it difficult to fall asleep due to insomnia. What are effective ways to fall asleep faster? Are there relaxation techniques or bedtime routines that can help improve sleep quality? Should I consider counseling or therapy to address the underlying stress affecting my sleep?
Please help.
Hello,
Welcome to icliniq.com.
I went through your query.
You may have a sleep disorder due to relationship issues. There is non-pharmacological management for it. I suggest you follow the below guidelines to deal with it. It will help you.
1. You should do exercises daily for 30 to 45 minutes like at least going for a walk. It will improve your sleep.
2. You should do meditation for 20 minutes daily.
3. You should eat healthy, home-cooked foods and avoid junk foods.
4. You must drink enough water.
5. You should spend quality time with friends and family daily or do video calls if you are living away from your family.
6. You should spend time on creative hobbies.
7. You should get seven to eight hours of sleep daily.
8. You need to fix your time for sleep, which means you must fix the time to sleep and awake.
9. You must not do any other activities in bed.
10. You must not just lie down on the bed without any reason; the bed is just meant for sleep.
11. Wear loose and comfortable clothes for sleep.
12. Take light food at night or dinner at least three hours before sleep.
13. You can take a maximum of 20 minutes of nap a day.
14. Do not use a mobile, television, or laptop at least half an hour before sleep.
15. Try to maintain an adequate temperature in your room, which means not so cold, not so hot.
16. Have a proper bed and pillow.
17. Make sure there is no noise or disturbance at night.
18. You can drink warm milk with turmeric before sleep.
19. You must avoid tobacco, alcohol, or any substance abuse.
If you still have symptoms that persist after following the advice for four to six weeks, then you need to start medications for a short duration.
I hope that you got your answer.
Thank you.
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Psychiatry
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