Sleep Disorders Online Doctors Consultation — page 2

Hello Komal. It appears that you are having symptoms suggestive of clinical depression. All the symptoms that you have mentioned like feeling depressed and anxious, irritability, lack of concentration, sleep issues are part of depression and with right help, it is very much treatable. Management includes- 1) Medications - like SSRIs /SNRIs which may take 2-3 weeks to act and may be required to continue for 6-9 months. 2) Psychotherapy alone or along with medications 3) Mindfulness 4) Lifestyle changes and proper sleep hygiene. Kindly contact nearest psychiatrist for further assessment and management. Regards, Dr. Charan Kumar, MD Psychiatry (NIMHANS).

Hello dear Please be aware See insomnia or lack of sleep is related with either mental tensions or some hereditary problems Usually it is related with circadian rhythm and sleep cycle is associated with daily activities For good sleep try to follow below things Have adequate physical excercise Play some mindful games like chess or any other Except video or mobile games Indulge in house hold activities for atleast half an hour Lastly do meditation for atleast 30 minutes I hope following these can induce sleep Please avoid taking sleeping pills or antianxiety medications as they cause side-effects and hallucinations Regards

Hi Jay, I can understand how frustrating it must be to feel this way, especially after making progress with your depression. It’s great that you’ve come this far, but I know how lingering anxiety, poor sleep, and focus issues can still hold you back. Let’s try to address these step by step: Suggestions: 1. Better Sleep Routine: • Try to set a consistent sleep schedule by going to bed and waking up at the same time daily, even on weekends. • Avoid screens (like your phone or TV) an hour before bed, and instead, do something relaxing like reading or deep breathing. • You could also try simple breathing techniques, like the 4-7-8 method (inhale for 4 seconds, hold for 7, and exhale for 8). 2. Managing Anxiety: • Anxiety tends to get worse when we overthink, so breaking tasks into smaller steps can help reduce overwhelm. • Try practicing mindfulness or guided meditation for just 10 minutes a day—it can do wonders for calming the mind. • Exercise (even just a 20-minute walk) can also be a great way to reduce anxiety and improve sleep. 3. Improving Focus: • Break your work into small, manageable chunks and take short breaks in between. • Write down daily goals or tasks to keep your mind organized and reduce mental clutter. • Consider using techniques like the Pomodoro technique (25 minutes of focused work, followed by a 5-minute break). 4. Lifestyle Tips: • Stay hydrated and try to eat balanced meals with foods that boost brain health, like nuts, seeds, leafy greens, and omega-3-rich foods. • Limit sugar, caffeine, and processed food, especially in the evening, as they can disrupt sleep and mood. When to Seek Help: Since you’ve been struggling for months, it might be helpful to check in with a therapist or a mental health professional. They can guide you through Cognitive Behavioral Therapy (CBT) or recommend short-term treatment if needed. You’ve already made great progress, Jay, and I believe you’ll get through this too. Take it one day at a time, and don’t hesitate to reach out if you need more guidance or just someone to talk to. Take care!