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Dr Ashit Hegde | Answer |Ask -Follow

Consultant Physician, Internal Medicine and Critical Care Expert - Answered on Aug 21, 2023

Dr Ashit Hegde specialises in internal medicine and intensive care. He has nearly 40 years of experience and is consultant physician, intensivist and head of the critical care section at the PD Hinduja Hospital and Medical Research Centre.
He is actively involved in teaching and training residents for post graduate programmes in internal medicine and critical care.
He holds an MD degree in general medicine and therapeutics from the Lokmanya Tilak Municipal Medical College, Mumbai, and an MRCP from the Royal College of Physicians, Edinburgh.... more

Question by MOHAMMED on Aug 21, 2023Hindi

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Hello sir,my age is 44.For the last 3 years i have suffering from insomnia(sleeplessness).I have approached a neuro surgeon.He prescribed me some medicines.As long as iam using the medicines i am ok.But when i stop using it i am not getting the sleep.i dont have diabetic or thyroid problem as well.To get deep sleep without medicines is there any remedy pls advice.

Ans: I can only recommend good "sleep hygiene". This is what the American Association of Sleep medicine recommends:

Follow these tips to establish healthy sleep habits:

Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
Set a bedtime that is early enough for you to get at least 7-8 hours of sleep.
Don’t go to bed unless you are sleepy.
If you don’t fall asleep after 20 minutes, get out of bed. Go do a quiet activity without a lot of light exposure. It is especially important to not get on electronics.
Establish a relaxing bedtime routine.
Use your bed only for sleep and sex.
Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
Limit exposure to bright light in the evenings.
Turn off electronic devices at least 30 minutes before bedtime.
Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
Exercise regularly and maintain a healthy diet.
Avoid consuming caffeine in the afternoon or evening.
Avoid consuming alcohol before bedtime.
Reduce your fluid intake before bedtime.

DISCLAIMER: The answer provided by rediffGURUS is for informational and general awareness purposes only. It is not a substitute for professional medical diagnosis or treatment.

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Dear ma'am I am having a sleeping problems for last 5 to 6 years iam not taking my regular sleep,for Last 6years iam using sleeping pills kindly guide how to take regular sleep without any medicine.

Ans: Dear Sadiqulla,
Ways to ensure better sleep are:
1. Sleeping at the same time, daily.
2. Eat enough- do not be overstuffed or eat too little, in both cases sleep eveades.
3. Restful dark environment helps sleep.
4. Restrict all digital gadgets atleast 90 minutes before sleeping.
5. A tiny preparation for the next day supports you to sleep without a care.
6. Avoid all day naps, long walks help too.
Melatonin, a hormone supports sleep which builds with the above methods. Do revert on your progress.

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I am 53 years old. from last many years , I am finding difficulty to sleep uninterruptedly which is 3 to 4 hours at a stretch. I sleep around 11pm daily and do not rest during day also. My work routine is not hectic and also not too stressful. Due to this I feel tired and unenthusiastic .Pl guide

Ans: You can try going for a walk after dinner, if you tire yourself physically you might sleep better. Try exercising during the day. Avoid stimulants like coffee after early evening.
This of course is generic advice, ideally you should meet a physician who specialises in sleep.

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Good morning Madam..I am 57 years old, working as Deputy General Manager in a PSU (Coal industry). I don't fall into sleep atleast for about 90-120 mins after going to bed. Pretty much disturbed sleep even after that. Not more than 3-4 hours of sleep. No habit of afternoon nap too. Usually hit the bed at around 9.15PM. Dinner completes by about 8.15PM. Strict vegetarian and teetotaler. Rarely eat out. Do pranayama for about 15-20 minutes first thing in morning on empty stomach. What should i do to get sufficient sleep? Hari Narayanan

Ans: Hello Sir, you need to increase the gap between dinner and sleep to a minimum of two hours so that the food is completely digested. As a part of sleep regime - take a stroll outside or even inside the house one hour after dinner for abt 15-30 minutes, depending on your stamina. A good sleep also needs a relaxed mind, therefore, try anulom vilom for 10-15 minutes and 5 minutes of Om chanting before your lie down for sleep. Hope this helps. You can also try half a cup of chamomile tea before hitting the bed.

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Pradeep Kumar Pune I am 79 years old and I retired about 20 years ago. I am quite active and walk for about 45 minutes in the morning and half an hour in the evening before dinner. I am having the problem in having continuous sleep at night. I wake up at least 3 times during the night and get a disturbed sleep on most nights. Please suggest ways to get better sleep during nights

Ans: - Avoid caffeine after 3pm in the afternoon
- Restrict the afternoon nap to max-20min
- Avoid all kind of screens- 1hr prior to bedtime
- Avoid any stressful conversations at bed time
- Avoid rigorous activity prior to bed time
- reduce water intake post 7pm, so there are less washroom breaks
- Early dinner

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I have had insomnia for the past 35yrs. At least twice a year it gets bad otherwise iam in control. Pl tell me what is the best treatment. A pychatrist prescribed me lorasepam. Pushpa

Ans: Sleep is very important for physiological system to function well. To have certain strict discipline with respect to sleep as hygienic practices is very important
No media or mind stimulating activities after 7 pm unwind from worldly activities from 8 pm
Slow down the pace and start preparing the sleep mode
Early dinner by 6 pm helps to achieve this
Exercise well with your physical it helps largely

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