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Sleep cycle
You can say something like this:
Hi Doc, I’ve been struggling with my sleep cycle for a while. I work night shifts and usually sleep around 4 AM, waking up at noon. However, I feel extremely sleepy around midnight while working or studying, but when I try to sleep, I can’t fall asleep easily. Also, caffeine doesn’t help; instead, it makes me more drowsy. Could you suggest ways to improve my sleep quality and energy levels?
Answers (17)
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**Specialist Doctor’s Response:**
**Re: Sleep Cycle Disruption Due to Night Shifts**
Dear Patient,
Your sleep struggles are common among night-shift workers, but they can be managed with a structured approach. Here’s a breakdown of your concerns and solutions:
### **Key Issues & Recommendations:**
1. **Circadian Rhythm Misalignment**:
- Your body’s internal clock is conflicted due to nighttime activity.
- **Fix**: Gradually adjust your sleep schedule by 15–30 minutes daily until you reach your target sleep time (4 AM).
2. **Daytime Sleepiness at Work**:
- **Short naps (20–30 mins)** before your shift can boost alertness.
- **Bright light therapy** (use a lightbox during your shift) helps reset your rhythm.
3. **Caffeine Paradox (Drowsiness Instead of Alertness)**:
- Overuse or timing issues can disrupt sleep further.
- **Fix**: Limit caffeine to the **first half of your shift** (none in the last 4–6 hours before bedtime).
4. **Sleep Hygiene for Night Workers**:
- **Dark, cool room**: Use blackout curtains and white noise.
- **Pre-sleep routine**: Avoid screens 1 hour before bed; try relaxation techniques (deep breathing, meditation).
5. **When to Seek Help**:
- If fatigue persists, rule out **sleep disorders** (e.g., insomnia, sleep apnea) with a specialist.
### **Next Steps:**
For a **personalized plan** (including melatonin supplements if needed), **consult me**. Contact me on WhatsApp at **Eight Zero Zero Nine Eight Two One Three Three Two** to discuss further.
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Do Consult psychiatrist and have a follow up.
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You need to adjust your sleep schedule accordingly
Stay hydrated while you’re awake
Take walks in sunlight
Next Steps
Do VITAMIN D3 levels and vitamin B 12 levels
Health Tips
Get back after these reports
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Can help you with the next course of action and treatment plan. Kindly consult via whatsapp at nine zero two nine six zero zero four seven zero.
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Need few more details
Kindly consult
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Kindly connect
Need few more details
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Qutipin 25 mg one+ clonazepalm 0.5
After dinner than 10 min walk n than go to bed .try for ten days.
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Please mention how many days in a week you are on night shifts. Are you on any medication? Do you have a problem with sleep initiation or maintenance?
For assistance/queries. Contact.
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Connect
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Dr. Gaurav Jaiswal
General Physician
6 yrs exp
Jhansi
Avoid fried food and spicy food
Water intake more
Green leafy vegetables and
Do connect and consult
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Dr. Javed Akhtar
General Medicine
4 yrs exp
Guwahati
Consult
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Dr. Ravi Kumar Nadella
General Physician
18 yrs exp
Hyderabad
Meditation
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Dr. Savita Thakur
General Physician
9 yrs exp
Delhi
Please connect.
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Dr. Nimmi Mulwani
General Physician
10 yrs exp
Ahmedabad
You can take melatonin for one month
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Dr. Anuj Mothsra
General Physician
6 yrs exp
Jhunjhunu
Can help you, kindly consult and provide detailed history for proper diagnosis and further management
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Dr. Ashita Kuruvilla
General Practitioner
8 yrs exp
Kolkata
Please connect for further management
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Dr. Anubha Singh
General Physician
4 yrs exp
Jhansi
If you require assistance or have any health concerns, feel free to reach out for a consultation. Your well-being is my priority, and i'm here to support you on your health journey.
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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.