Disturbed Sleep Patterns

Dr. Naval Kishore SinglaGeneral Physician

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There can be a lot of reasons- 1. Sleeping pattern may not be right. 2. Stop taking pillow if you are taking. 3. Stop facing any side while sleep .try to sleep straight. 4. Check uric acid, thyroid profile test. 

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Dr. Vivek TrivediGeneral Physician

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There are several things you can try to help alleviate racing thoughts and improve your sleep: practice good sleep hygiene: this includes creating a regular sleep schedule, avoiding screens before bed, and creating a comfortable sleep environment. Relaxation techniques: try deep breathing exercises, progressive muscle relaxation, or guided meditation before bed to help calm your mind. Cognitive-behavioral therapy: this type of therapy can help you identify and change negative thought patterns that may be contributing to racing thoughts. Regular exercise: physical activity during the day can help tire your body and mind, making it easier to fall asleep at night. Speak with your doctor: if your racing thoughts are interfering with your daily life, consider speaking with your doctor about potential treatment options, such as medication or therapy. Feel free to consult me regarding this. Message me on whatsapp +mobile. My consultation fee is only rs. 50! take care. Wish you health. 

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Mr. Saul PereiraReparenting Technique, BA, BEd, Transactional AnalysisPsychologist

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Yes, smoking can hamper sleep. Since you seem to have identified issues from childhood, have you thought of seeking the help of a counselor? If you have skewed your biorhythm by this extent, then you will need to give yourself some time before it returns to the normal cycle. Even if you feel less anxious visibly, there could be underlying factors to consider that may disturb sleep. You need to check on your prenatal history and early childhood for influencing factors. You must combine medication with therapy. This is extremely important for your anxiety and depression. Life is full of problems as a norm. Any attempts to escape will never help: you must learn to face these problems every day with good success. The counselor will help you in this regard. I also strongly believe that every crisis offers an opportunity for change, if you seek it and grab the opportunity. Please meet with a counselor and work on your emotions, particularly anger and fear. Exercise is very important but you have to build on it developmentally. I suggest you do the opposite of what this depression makes you feel like doing (actually, not doing): you will need to fight this condition. You must become active; stay upright during the daylight time; meet people; never sleep during the day, wake up by 6 am every day, play some active games, especially contact games, do physical exercises, talk to people and join some social clubs, attend yoga classes etc. Watch sitcoms on tv or comedies and cheer yourself up. Go for excursions in groups, for outings, camps, conferences, and religious conventions. Get a pet dog and spend time training it, exercising it and relating to it. Expose yourself to some sunlight every day, at least 30 minutes but not in the scorching heat. Whatever happens, please incorporate these three important adaptations in your life: always be responsible, be respectful, and be functional. If you did these three, lots of things will go well in life. Please pray and have faith in god to alleviate your sufferings. Don’t wait for others to help. Use your own motivation, which might be at its lowest, but persevere and win this battle. Above all to be really happy, you need to live in love and for love. Learn all about emotions and how to handle them and that will get you out of the depression rather easily and quickly. A counselor is there only to facilitate you, all the hard work must come from you, and your cooperation with that person is very critical for your success. Be positive every day and learn to be content with what you have. Whatever happens please cooperate with the therapy and do not discontinue until the condition is completely resolved. The lack of sleep, i.e. Sleep for less than 6 hours per night, is directly linked to about 86 diseases! so let us first focus on that. In your case particularly, do not sleep during the day; don’t even lie down. Go for regular exercise (breathing through your nostrils only) at a fixed time (at about 6 am) every day, whether you sleep or not. You must develop this habit of sleeping by 10 pm latest every night and wake up at a uniform time by 6 am every morning, even if you do not get sleep. If you do not get sleep, just lie down and if you have a bed lamp (or you could get one) lie down and read something light but not exciting. Your eyes will tire and you will fall asleep. If you like you may also put on light and soft music with the sleep function on. Depending on whether you are a visual or auditory person, you may watch tv in a lying down position until you feel sleepy. Have a warm bath before going to bed (for some people a cold bath at night seems to induce sleep! if you are one of them, please do so). Place the head side of your bed in a north-south position. The room must be as dark as possible and there should be no electronic items that give off even a light led glow. There must be ample ventilation in the room. Avoid strong odors, except lavender, on your body or in the room, or on your sheets and clothes. There should not be any live plants in your bedroom. Sleep with the lightest of clothes or without any clothing. When lying down to sleep, lie down on your left ear as much as possible. Do not sleep directly under an overhead fan. You must eat a good breakfast, a fairly light lunch, and an early dinner, which should be a very light meal. Whatever you eat in the other meals, have only a pure carbohydrate meal at night with any vegetables, and preferably before 8 pm. Do not drink much liquids after or near about dinner time. If you know emotional freedom technique or eft (check this out either on youtube or google), then please practice this too for sleep induction. Self-hypnosis and slow relaxation techniques, at night will be tremendously useful. Acupuncture or acupressure will both be very useful too. You can also try the 4-7-8 breathing pattern, which is to breathe in for four counts, hold your breath for 7 counts and exhale with a whoosh sound for 8 counts. This is to be done four times at a time first thing in the morning and last thing at night, and any number of times during the day. While doing this exercise place the tip of your tongue on the roof of your mouth. The effects will be seen after a few days. Pray last thing at night before you sleep. 

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Dr. Neha KhodkeDoctor of Homeopathic Medicine (M.D.), Bachelor of Homeopathic Medicine & Surgery (BHMS), Post Graduate Diploma in Counselling PsychologyHomeopathy Doctor

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Hello, for starters, do go to the nearest hospital or clinic equipped with ecg services and get an ecg done. As protocol, the doctor will also check your blood pressure and blood sugar levels. It is evident that your body is under stress (physical and mental, both). This is your body asking for help. Do not ignore. 

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Dr. Karuna ChawlaBHMSHomeopathy Doctor

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What is your age?Since when r you having this?What r other symptoms that you r experiencing? By doing what like walking, exertion, eating or empty stomach- it increases or decreases in intensity. For how much time it remains? Is there stiffness also? How is your appetite?R you constipated or having loose stools? Any problem in urine?I need details of the case. In the meanwhile follow this 1. Take your breakfast every day. Don't skip it. U should eat whatever your mother or grandparent eat in bfast. I mean to say whatever is your traditional food. If punjabi eat paratha, if belongs to south then take idli/ dosa etc. 2. Don't overeat 3. Don't take tea empty stomach. Eat something like a banana (if you are not diabetic) or any seasonal fruit or soaked almonds and a glass of plain water first thing in the morning (preferably within 10 mins of waking up). No only biscuits or rusk will not do. 4. Have light meals every 2 hours (in addition to your breakfast, lunch n dinner) e.g. Nariyal paani, chaach, a handful of mixed dry fruits, a handful of peanuts, any fresh n seasonal fruit (eat whole fruit not juice), a cup of curd/milk etc 5. Take simple food like rice n dal in dinner. Finish your dinner at least 2 hours before going to sleep. 6. Maintain active life style7. Avoid fast foods, spicy n fried foods, carbonated beverages 8. Take a lot of green vegetables n fruit. 9. Drink lot of water.10. Everyday preferably sleep on same time 11. Take 1tsp of ghee in bfast, lunch n dinner. Exercise in the form of yoga, cycling, swimming, gym etc. Till lock down do suryanamaskar. homeopathy is a very effective for this problem n has very encouraging results. For details, consult online. 

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Dr. B NandaGeneral Physician

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Dear ma'm you seem to be a little depressed. Do not worry. I request you to get some time outdoors when the temperature is pleasant. Spend some time in the greenery, it will elevate you mood. Talk to friends, force yourself if you have to. You will see that many of your symptoms will reduce for some time, though they may come back when you are indoors. A little exercise will also help. Any physicla activity will do. At the same time, just to be sure, get a checkup with a physician to rule out any hypertension/heart disease. 

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Mr. Saul PereiraReparenting Technique, BA, BEd, Transactional AnalysisPsychologist

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If the ayurveda works well and good. It seems however that it is not having the desired effect. I know that you are fully aware: you have mentioned that you are suffering from anxiety, which in itself can disturb your sleep. So seek the help of a counselor and deal with he anxiety which has to do with fear. Instead of worrying too much about causes, why don’t you implement some of my suggestions, because they work effectively. The lack of sleep, i.e. Sleep for less than 6 hours per night, is directly linked to about 86 diseases! so let us first focus on that: 2-3 hours is grossly low. In your case particularly, do not sleep during the day; don’t even lie down. Go for regular exercise (breathing through your nostrils only) at a fixed time (at about 6 am) every day, whether you sleep or not. You must develop this habit of sleeping by 10 pm latest every night and wake up at a uniform time by 6 am every morning, even if you do not get sleep. If you do not get sleep, just lie down and if you have a bed lamp (or you could get one) lie down and read something light but not exciting. Your eyes will tire and you will fall asleep. If you like you may also put on light and soft music with the sleep function on. Depending on whether you are a visual or auditory person, you may watch tv in a lying down position until you feel sleepy. Have a warm bath before going to bed (for some people a cold bath at night seems to induce sleep! if you are one of them, please do so). Place the head side of your bed in a north-south position. The room must be as dark as possible and there should be no electronic items that give off even a light led glow. There must be ample ventilation in the room. Avoid strong odors, except lavender, on your body or in the room, or on your sheets and clothes. There should not be any excess of live plants in your bedroom. Sleep with the lightest of clothes or without any clothing. When lying down to sleep, lie down on your left ear as much as possible. Do not sleep directly under an overhead fan. You must eat a good breakfast, a fairly light lunch, and an early dinner, which should be a very light meal. Whatever you eat in the other meals, have only a pure carbohydrate meal at night with any vegetables, and preferably before 8 pm. Do not drink much liquids after or near about dinner time. If you know emotional freedom technique or eft (check this out either on youtube or google), then please practice this too for sleep induction. Self-hypnosis and slow relaxation techniques, at night will be tremendously useful. Acupuncture or acupressure will both be very useful too. You can also try the 4-7-8 breathing pattern, which is to breathe in for four counts, hold your breath for 7 counts and exhale with a whoosh sound for 8 counts. This is to be done four times at a time first thing in the morning and last thing at night, and any number of times during the day. While doing this exercise place the tip of your tongue on the roof of your mouth. The effects will be seen after a few days. Pray last thing at night before you sleep. 

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Dr. G. RangaswamyDiploma in Anesthesia, MBBSGeneral Physician

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At your age usually sleep pattern will change. As of going in to sleep, walking can be done in the evening so that you will have better sleep and can fall asleep early. you can have a glass of warm milk before going to bed. Follow all the precaution of making the bedroom congenial for sleep like making the room dark and prevent any sound that can disturb you by closing the windows, doors etc., you can read a book at bed time. avoid looking at the mobile/tab/TV after 7 PM. Practice any method of meditation before going to bed. Get on to the bed by 10 pm whether you get sleep or not. Do you have any health condition and are you taking any medicine for any ailment. If I know I will be able to give better suggestion 

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Regards Lybrate user. The concern that you are citing may be "trigger point" in the muscle. Trigger points are very painful to pressure and may occur in muscle due to an in-coordinated effort or overactivity of a muscle. Also trigger points do not occur in isolation, as there is always a chain of muscle activity in lower extremity (i.e. Legs). They are however simple to be treated. It is recommended that you consult a physiotherapist directly to know more or you may consult us for an online consult. 

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Dr. R.N. YadavBAMS, MS - AyurvedaAyurvedic Doctor

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It's due to worry, fear, irritation, over thinking, so chang your lifestyle, food pattern, behaviour pattern. Do meditation try to relax your self and focus on your job not at thoughts. Take green veg and seasonal fruits. Avoid junk food, spicy, acidic.try to live in present not in past and future thoughts. 

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