Around the world, having trouble falling asleep is one of the most common concerns reported by people. So often we have conversations related to the quality of our sleep and its effects within the Malini’s Girl Tribe. So, we invited Dr. Lancelot Pinto, Consultant Pulmonologist at PD Hinduja Hospital, to host an Ask Me Anything session on sleep and sleep-related disorders.
Dr. Pinto answered questions like how to deal with insomnia, excessive daytime somnolence (sleeping in the day), morning headaches, irritability through the day, recent weight gain, uncontrolled diabetes, hypertension, recurrent strokes, inability to concentrate, and more. Scroll down to read how you can create healthy sleep hygiene and sleep soundly.
If a person is adequately rested, boredom is more likely to make a person fidgety and restless than sleepy. We use a test called the MWT (maintenance of wakefulness test) that uses exactly this principle. If you do feel sleepy in certain circumstances, it is likely that you aren’t rested enough, and need to address why. Going through a heartbreak could possibly explain troubled sleep, but if it persists, you might want to seek help. Do make sure that your sleep hygiene is optimal.
If you do wake up at 6-6.30 am, come what may, you need to ensure that you are in bed by 10 pm. Some individuals may need even more sleep than this, but a minimum of eight hours should be non-negotiable for someone who is tired during the day. Avoid napping, and follow good sleep hygiene practices. If despite these measures, you still continue to be sleepy, you should be assessed for sleep apnea, especially if you have been told that you snore.
A fragmented sleep tends to be of poorer quality, and unfortunately, having an infant would make the fragmented sleep a part of life. There are no shortcuts, and sleep becomes even more important if you are breastfeeding, considering the energy requirements for the same. Try and nap whenever you get a chance, and things will get better as your baby grows.
If you have done this all your life, it is a pattern that is going to be challenging to break, as your circadian rhythm (the body’s internal clock) has been reset. A drug like melatonin might help, as might bright light therapy to reset the clock. Try and avoid afternoon naps. Exercise in the morning time can help, as fatigue would help with feeling sleepy. Follow good sleep hygiene practices.
What’s your biggest concern when it comes to sleep? Please share it with us in the comments below.
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