Updated: Mar 22
Many of my patients complain about not getting enough quality sleep and as a result their quality of life is hampered daily. Of course we have pharmacological interventions but these agents (Benzodiazepines, Z compounds) over long term may impair cognition and form dependence.
Non pharmacological treatments thus play a significant role these days to control this condition. The process is simple enough, yet effective. Remember these simple steps:
1. Never go to sleep immediately after your dinner. Always space out at least 30 minutes.
2. The room environment should be good with dim lighting and adequate ventilation.
3. Empty your bladder completely.
4. Keep your gadgets far from your hands reach. Use alarm clocks rather than cellphones for alarm.
5. Posture is of utmost importance. Your spine should have sufficient lordosis maintained with support to your lower back and cervical spine. Pillows should neither be too hard or too soft and should not exceed the width of your fist in breadth.
6. Just remember to take 10 deep breaths before you go to sleep. It will help relax your mind.
7. Reading books may help but not efficacious over the long run.
8. Last but certainly not the least, avoid coffee / caffeine containing products at least 4 hours before you sleep.
Have a wonderful night…..
Dr Abhijnan Ghosh MD