Insomnia, not able to sleep without meds

A detailed clinical assessment is advised to understand the issue. For a personalised treatment plan, DM on insta: dr.abhinavtewari Dr. Abhinav Tewari MBBS(AIIMS, New Delhi), MD (AIIMS, New Delhi), DNB Ex-KGMU Lucknow Formerly at NHS England Ex-Faculty RMLIMS, Lko, and KSSSCI Whatsapp on Nine Four One Five Three Nine Four Three Seven Nine insta: dr.abhinavtewari

1. Breathe Slowly If you are feeling anxious, you are more likely to breathe faster and shallower. Sometimes, the easiest and most important thing we can do to soothe ourselves is to focus on our breathing. Inhale slowly. Count to three as you do it. Focus on each breath. Exhale slowly. Count to three as you do it. 2. Stay In the Present Try the 5-4-3-2-1 technique Focus on five things around you that you can see. A pen, a bottle of water, a spot on the wall - anything. Focus on four things around you that you can touch. Your watch, the coffee mug, the chair you are sitting on - anything. Focus on three things you can hear. Someone speaking on their phone, the TV in the background - any external sound. Focus on two things you can smell - Maybe it’s a charcoal pencil, a hand cream, or leftover coffee in your mug. Focus on one thing you can taste - What does the inside of your mouth taste like? Gum, coffee? 3. Muscle Relaxation When you are anxious, you may feel your body tense up. Find a quiet place. Slowly tense a muscle group. Let’s say you start with your shoulders. Breathe in while you tense your shoulders. Hold the tension for a few seconds. Slowly release the tension and breathe out as you do it. Do this a couple of times before moving on to the next muscle group. What this practice essentially does is it builds awareness of tension in the body and also recognises when the body is completely relaxed. 4. Get Moving Move your body. There is simply no way around it. When you do activities that get your heart rate up, like running, cycling, getting some exercise, or even dancing, it can literally change your brain chemistry.. 5. Small Acts of Bravery If there’s something that makes you anxious, try tackling it in baby steps. For example, if public speaking freaks you out, start by giving a short presentation to a few friends. This can help you build confidence and manage your anxiety when it comes to bigger challenges. 6. Be Kind to Yourself Practicing self-compassion can really help ease your anxiety. Remember, we all deserve to be cared for, and that includes taking care of ourselves. Much love!

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do yoga, go for a walk ,meditation,

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Hi, consult online for a second opinion. Usually sleep issues take time to settle especially when you have associated organic causes.

A recurrence of insomnia after several years of stability is worth looking into, especially with your thyroid history. Your current thyroid values appear reasonably controlled, but sleep problems can have several causes and don’t necessarily mean the thyroid is responsible.

Since you’ve already started treatment, give your treating psychiatrist an update if sleep is still poor, so the approach can be reviewed.

Keep a fixed wake-up time, avoid daytime naps, caffeine after afternoon, and screens close to bedtime. Don’t stay in bed awake for long periods—get up, do something quiet, and return when sleepy. Avoid changing or adding sleep medication on your own.

I understand your concern. The medication may need to be adjusted depending on your symptoms and how you are responding to the treatment. Please feel free to reach out for a consultation so that we can evaluate your concerns in detail and guide you with the most appropriate treatment. I’ll be happy to help.

- Practice simple muscle-relaxation exercises, especially before bedtime, to help reduce physical tension and promote relaxation. - Maintain good sleep hygiene—keep a regular sleep and wake time, limit screen exposure before bed, avoid caffeine late in the day, and keep your bedroom quiet and comfortable. - Try to maintain regular meals, adequate hydration, and some gentle physical activity as tolerated. - Most importantly, give yourself time and be patient with the recovery process. If symptoms persist or worsen, a consultation can help identify the underlying concerns and guide further treatment.

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