How to deal with sleeplessness?

Question

Hello doctor,

I am 23 years old and have been suffering from sleeplessness for the last few days. There is unreasonable fear and negative thoughts about falling asleep, which I cannot control while sleeping, which disturb my sleep. It is tough to fall asleep due to fear; therefore, I have taken Alprazolam for the last two days at bedtime so I can sleep. But I do not want to take such medicines to sleep. I want a natural remedy to get rid of such anxiety. Guide me, please.

Thank you.

Answer 1

Hi,

Welcome to icliniq.com.

I want to know if you have any recent stressors in life which can cause a disturbance in sleep. Also, I would like to know if you are on medication for any other comorbid medical illness. In any case, you can follow the following sleep hygiene, which can promote good sleep.

1. Maintain eight hours of sleep, sleep at 10 pm, and wake up at 6 am.

2. Maintain this time as it will help you in the long run.

3. No exercise after 7 pm.

4. No coffee or tea after 7 pm. Milk is allowed.

5. Bedroom is meant only for sleep. Do not use the bed for studies or for relaxing.

6. No TV, laptop, or mobile use once you are in bed.

7. No arguments or family discussions on the bed at night.

8. If you do not get sleep, no TV watching.

You can read books till you get to sleep.

Follow this. It will take a month for you to settle down. Be patient. Sleep will happen on its own. You can review with me for further follow-up.

Thank you.