Resolved question:
Problem
My schedule is all messed up. I am not able to sleep at night. I have to go to work the next day from 8-5. I barely sleep 2-3 hours during weekdays and then on the weekends I sleep 5-6 hours from morning 6 - 12 maybe.
I feel sleepy throughout my day and not able to focus on work nor my personal life. I tried many things to master this problem, but none seems to work for me.
Probable Reason
I work in IT as a developer/consultant. I spend most of my time on the computer. I have a problem getting away from the internet. People can now live without water but not internet.
Diet
I don't have any eating disorder but since I work in IT I consume 4-5 black coffee every day without sugar. I keep my diet full of protein and some carb. I will have baked white meat with whole wheat pasta for lunch and dinner, 5-6 days a week.
I drink very rarely maybe once in 2-3 month. But I am half pack smoke guy.
More Information
99% of the time I am in a good mood and never tensed about anything thing. I never worry about anything or any situation.
I would appreciate if some doc can help me.
Submitted:
4 Days
Category:
Psychiatrist
Hello
Thanks for posting your query at DoctorSpring.com
I have gone through your question in detail and I can understand what you are going through.
So sleep problems are the most important problem for you these days. You should try following all the steps of sleep hygiene:
1) Have some aerobic workouts during day preferably in the morning.
2) Have a light dinner.
3) Completely avoid coffee/tea/alcohol/energy drinks/coke/smoking.
4) Have a warm water bath before going to sleep.
5) Dont try very hard to go to sleep. If you are not sleepy then sit on a couch or sofa and do some reading and go to the bed only when you are sleepy.
6) Avoid watching tv or working on laptop/computer or bright screens at night.
7) Keep the lighting of your bedroom dim and make your bed every morning after you wake up so that you get a cozy bed to sleep at night.
8) Use your bedroom only for sleeping and resting and do not do any other work there.
9) Avoid afternoon nap for any reason.
If the sleep still doesn't improve then you may consider taking a short course of sleep aids like zolpidem or clonazepam or eszopiclone. You may take them for 2-3 weeks to regularize your sleep cycle and then you can gradually with draw the medicines.
Hope this helps,
In case if you have any further query, do let me know.
Kind regards
Dr. Srikanth Reddy