Download FREE Practo app
Get ₹200 HealthCash
Insomnia problem
It's very difficult for me to sleep. Thought I am into night shift from past 3 years.
Let me know what should I do to solve this problem because taking sleeping pills is not the long term solution.
Answers (10)
Get your queries answered instantly with Care AI FREE
20000+ health queries resolved in last month
Hi,
Try sleep hygiene,
Practise Sleep Hygiene
Healthy sleep is important for both physical and mental health it on also improve productivity and overall quality of life.
One of the most important sleep hygiene practices is to spend an appropriate amount of time asleep in bed
Good sleep hygiene practices include:
1 Limiting daytime naps to 30 minutes
2 Avoiding stimulants such as coffee tea and cigarettes close to bedtime
3.Exercising to promote good quality sleep As little as 10 minutes of aerobic exercise, such as walking or cycling can drastically improve nighttime sleep quality. For the best night's sleep most people should avoid strenuous workouts dose to bedtime
4.Staying away from food that can be disruptive before sleep. Heavy or rich foods, fatty or fried meals, spicy dishes, citrus fruits and carbonated drinks can trigger. Indigestion for some people when this occurs close to bedtime it can lead to painful heartburn that disrupts sleep
5.Ensuring adequate exposure to natural light. Exposure to sunlight during the day, as well as darkness at night helps to maintain a healthy sleep wake cycle
6.Establishing a regular relaxing bedtime routine. Regular nightly routine helps the body recognize that it is bedtime This could include taking warm shower or bath reading
7.Making sure that the sleep environment is pleasant & cool, with adequate temperature. https://thepositivementalhealth.com
All the best💐💐
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Didn't find the answer you are looking for?
Talk to experienced doctor online and get your health questions answered in just 5 minutes.
+173
Hello friend, Good day. I can understand your concern. It's quite common problem for people working in shifts.
Don't worry. There are few non medicinal treatments that can help you to regulate sleep routine and improve quality of sleep.
Consult online for further detailed assessment to recommend suitable solution. Be positive. You will be alright soon.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Thank u for approaching professional help. U have to change ur life style habits. U should be physically active.
Some modifications are must in ur life.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Ms. Radha K
Counselling Psychologist
9 yrs exp
Bangalore
I truly appreciate you taking responsibility for your health.
I want you to know that it is not the lack of sleep but the concern and worry regarding the lack of sleep that unsettles us.
It is highly recommended that you prioritize your health and ensure that working continuously during night shifts has not adversely affected your health and functioning. Kindly take the necessary steps to address such an eventuality.
In case you are in a position where you cannot change your work timings, kindly follow the quintessential guidelines that one must follow such as :
Eating healthy and staying away from caffeine/cola to keep yourself awake during the night shift
Allotting time for any kind of daily exercise
Health check ups to ensure you are in good health
Before going to bed, the following breathing exercise can be of help to relax you:
Inhale to a count of four - hold your breath to a count of four - exhale to a count of eight.
Repeat this at least ten times.
Massage the base of your skull and your neck gently since we literally carry a lot of weight on our shoulders.
Take care.
Answered
Flag this answer
1/1 people found this helpful
Was this answer helpful?
YES
NO
Ms. Shilpa Shah Venkatesh
Psychologist
30 yrs exp
Navi Mumbai
Surely sleeping pills is not a long-term solution.you can try meditation and some therapy.that is a solution which is healthy for a lifetime.you could connect with me for more details about this.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Dr. Rakhi Anand (PhD)
Psychologist
33 yrs exp
Delhi
Hello Practo user
Inability to sleep at night is a common problem experienced by people who work in shifts. It is because the body doesn't have a fixed schedule and doesn't know when to be awake the whole night and when to sleep. The sleep cycle becomes disturbed, especially since you have been working night shifts for the last 3 years. You could consult a clinical psychologist to help you identify other areas of disturbance so that your sleep can be further helped. A detailed history would allow us to help you better, since the body has now been in the habit of not sleeping much at all.
Next Steps
Consult a clinical psychologist
Health Tips
* Listening to relaxing music or meditation at night before sleeping, to help calm down the nerves and induce sleep.
* Whenever there is night shift, give yourself proper environment to sleep like dark room, minimum noise, 5-6 hours of sleep, etc during the day
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Ms. Kavita Sharma (PhD)
Counselling Psychologist
7 yrs exp
Udaipur
Thankyou for Sharing I appreciate that you are aware about your issues and approaching guidance from Professionals, going for sleeping pills is not good idea until it's prescribed by Psychiatrist. Try do little changes in your current routine and things will be fine if needed talk to any Nutritions/ Dietitians to help you, incase if you are also facing some stress than different cal to getting adjust with it, than I suggest you to consult with Psychologist.
Next Steps
Consult with Nutrition/Dietitians
incase of any Stress than consult with Psychologist.
Health Tips
Try to do changes in your current routine
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Ms. Hema Sampath
Counselling Psychologist
18 yrs exp
Bangalore
Have been shifted to the day shift and because of this change are you finding it difficult to get into the new routine for your sleeping pattern..
You Contact me for a detailed discussion and understanding and for solutions..
https://prac.to/hema-sampath-psychologist-dir
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Ms. Seema Jathar
Psychologist
5 yrs exp
Pune
Hello, thanks for approaching for help here. As you said you work in shifts it becomes difficult to follow same time to go to bed, if possible try to work in one shift. Avoid having tea, coffee after 6 pm have your dinner 2 hours before going to bed and don't take heavy dinner. Make sure that you are physically tired so do some exercise regularly. No screentime for at least 1 hour going to bed, if you don't feel sleepy you can read a book. Find out if there's any other worry or stress for sleeplessness. You can consult to me for individual session through this app.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Ms. Rajatha Sarkar
Psychologist
19 yrs exp
Bangalore
Hello dear, Thanks for reaching out here.. yes as you are working in shift, all of sudden sleeping in different times could be difficult.
Is there any thing that is disturbing you, reason for sleeplessness, need to recognise and work on it.
Avoid taking stimulants (tea, Coffee) after 5 in evening.
Do small exercise in the evening so that you feel tieredness and feel sleepy. Fix one routine.
If possible follow one shift in your work life. It helps the body to keep balanced.
Follow proper diet, try to avoid having fried items in the night, if you have digestion issue.
Take care..
Next Steps
any further guidance please try to reach us through this app.. stay safe and healthy 🙂
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Articles you may like
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
The question asked on this page is a free question. You can ask a free health question by downloading the Practo app.
Articles you may like
Tell us what's troubling you
Tell us what's troubling you
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.