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Sleepless Nights and Acid Reflux: Can Brisk Walking Offer Relief?

Dr Karthiyayini Mahadevan | Answer |Ask -Follow

General Physician - Answered on Sep 27, 2024

Dr Karthiyayini Mahadevan has been practising for 30 years.
She specialises in general medicine, child development and senior citizen care.
A graduate from Madurai Medical College, she has DNB training in paediatrics and a postgraduate degree in developmental neurology.
She has trained in Tai chi, eurythmy, Bothmer gymnastics, spacial dynamics and yoga.
She works with children with development difficulties at Sparrc Institute and is the head of wellness for senior citizens at Columbia Pacific Communities.... more

Question by Harish on Sep 26, 2024Hindi

Health

Unable to sleep properly last few days due to anxiety which results in severe acid reflux. Any medicines which helps get proper 7-8 hours sleep? Does brisk walking help? How to overcome acid reflux?

Ans: Addressing the consequence is not a cure to a problem
Address the problem
So anxiety needs to be looked at.
In life we, cannot avoid surprises and challenges. Change is always a truth. But we can choose where and how to meet it.
To address anxiety
1 At the Physical level-Take regular breathing practices to be aware of your exhalation so inhale and exhale consciously and observe your breath for 2 mts three times a day
At the emotional level-Address through some artistic activity like painting, music or dance regular media of expressing your emotions
3.Mental level Avoid unwanted inputs in to the mind particularly Instagram inputs
It's like collecting trash of what others throw from their mind.
Read books of Biographies
most important lifestyle adoptions are
Early dinner by 6 pm
Avoid animal protein
Regular brisk walks

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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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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How many hours sleep is recommended daily? Can we compensate if we sleep less lne night by sleeping a lot more the next day? Can sleep cause acid reflux?

Ans: Ideal sleep hours differ for each individual - basis their age, dosha balance and any health ailments. Your predominant dosha defines your sleep pattern, it often gets influenced by day to day stress levels, physical exertion, digital exposure, etc.
During sleep your body is in repair, if it doesn't get the required time to rejuvenate the entire system is effected. Toxins are not eliminated from the body, leading to physical and mental issues. Acid reflux could also be a result of this, or simply due to late night eating habits.

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Question by Rajesh - Jun 17, 2023Hindi

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Hi Namita madam I m suffering from acid reflux and acute bloating at night due to which my mouth get choked and not able to sleep properly and I have to wake up so many times . Not able to breathe properly also . Please suggest what to do .

Ans: Hi Rajesh, sorry to hear about your problem. I hope you're taking due treatment for Acid Reflux. One of the most effective yoga techniques for GERD is Deep Diaphragmatic Breathing. You should practice it for at least 10-12 minutes a day on an empty stomach (you'll find a follow-along practice video on my channel, specifically for acidity). Practising it twice a day is also good. Secondly, you should carefully identify trigger foods that aggravate your acidity; some common ones are tomatoes, caffeine, and chocolate. By temporarily eliminating trigger foods, you give your body time to heal. These foods can always be added back. In terms of sleep, do not sleep on a full stomach, have a light meal, eat at least a few hours before sleeping (in other words, don't eat close to bedtime), sleep on the right side and get yourself an elevated wedge pillow which will help prevent reflux at night. These pillows are easily available online. The traditional practice of walking 100 steps after eating is also worth exploring. All the best!

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Question by Yazdi - Oct 11, 2023Hindi

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Good Afternoon Doctor , Of recently since last two months moment I go to bed I cant get sleep my mind keeps on thinking which is nothing but with stupid thoughts which is of no use . I am 64 and working with the results my acidity shoots up then i get sleep . At times uptill 1 am I am awake. My family Doctor had advice me to take Alprax 0.25 mg which I take as and when needed then i tried by cutting down the same to half tablet. which worked. moment I take this tab it works and I get sleep but I dont want to make a habit. as it may have a side effect . Kindly advice as to how to over come this issue. Mt Bp is normal in the range of 135 / 80 my sugar is also normal fasting it is 90 /95 after it 95/100. i go for my walks twice a week . say around 4 to 5 kms. kindly advice what should i do to over come this issue . Regards Yazdi Wadia.

Ans: To have a sound sleep, one need to have used the body and mind in a fulfilling way. Balanced nutrition, early dinner by 6 pm, no animal protein at dinner time and good physical exercise are few tips

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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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DISCLAIMER: The content of this post by the expert is the personal view of the rediffGURU. Investment in securities market are subject to market risks. Read all the related document carefully before investing. The securities quoted are for illustration only and are not recommendatory. Users are advised to pursue the information provided by the rediffGURU only as a source of information and as a point of reference and to rely on their own judgement when making a decision. RediffGURUS is an intermediary as per India's Information Technology Act.

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