I have been working on the IT sector (night shifts from 8 pm to 5 am) for the last 10 years now. After I come back home, I sleep for about 3 hours and later it's very hard to get sleep. I got used to alcohol to get sleep and I have followed it for few years now but I want to stop alcohol as a medicine to get sleep. I can't move out of night shifts either.
I'm looking for help...
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I would advise you to try to stop alcohol on your own. You may have withdrawal symtoms which you can overcome but if you find it difficult I would advise you to visit a psychiatrist. Mental health is just as important as physical health so don't worry about social stigma. Here are some lifestyle changes that may help:
- When you sleep irregular hours, your internal clock, known as circadian rhythm, gets altered and our body doesn't know when it's supposed to sleep. You should set an ideal time at night to sleep in a manner where you get 8 hours of sleep, so avoid trying to sleep in the time in between.
- Have an active life where you exercise regularly.
- Have a light meal at night before sleeping
- Avoid non sleep activities while on bed such as mobile phones, laptop, TV
- Avoid smoking and drinking if you have the habit
- Avoid caffeine and carbonated drinks as the caffeine and sugar will stimulate the brain and keep you awake.
- Don't skip meals and have a balanced diet, avoid spicy, oily, deep fried and junk food.
- Drink a minimum of 3 liters of water per day.
- Destress yourself with means such as yoga/meditation
If the condition is persistent or worsening visit the ER.
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.
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.
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