Question
QUESTION: im 24 year old boy and my sleep cycle has been disturbed for around 6 years. i dont feel asleep at night. but i do feel sleepy sometime in the morning at around 6am and then i go in a deep sleep. then i get up sometime in the afternoon or evening.thus my sleep cycle has totally been reversed.
i want to see myself sleeping at 11 in the night and getting up at 7 in the morning.what exactly i should do to reverse my sleep cycle?also tell me optimum number of hours i should sleep for?
ANSWER: Yo should sleep at least 8-10 hours of sleep if this doesnt work, you should seek a sleep center .Your local hospital can refer you, especially if your daytime wakefulness is being affected then this needs medical intervention, as daytime sleepiness can be narcolepsy, the uncontrollable urge to fall asleep at inappropriate times, but my guess its the bad sleeping at night that makes the daytime wakefulness affected. You can go to sleepnet.com click on disorders then narcolepsy and insomnia, but for now follow these tips below.feel free to email again karel
You must go to bed and awaken the same time each day regardless of little or much
sleep you got the night before. This starts to reset your sleep clock
3 hours before bedtime stay away from
tea, coffee, caffeine, caramel colored soda like, coke,pepsi, ginger ale,
or root beer, chocolate and exercise .All these make for restless sleep.Do the following religiously for 4-6 weeks although some have seen changes in as little as 2 weeks.
Make sure room is quiet and dark. When you go to bed if you start to
twist and turn or if you wake up in the middle of the night and cant
go back to sleep, twist and turn for only 20 minutes, then get up, go
into a different room and read a book or magazine only! No computer!
When you start to doze immediately go back into the bedroom.This retrains
the brain into thinking that the bedroom is for restful sleep only. Do
this as many times as you awaken thru the night, it will lesson.
30 minutes before bedtime take a hot bath and immerse hands under the
water.Latest research states that the palms of the hand when immersed
in hot water send signals to the brain to relax. 15 minutes before bedtime\
drink a glass of warm milk. Milk when heated contains tryptophan, a
natural amino acid sleep inducer. Go to sleepnet.com click on disorders
insomnia for more tips. Feel free to email again , Karel
---------- FOLLOW-UP ----------
QUESTION: thanks..that was really a good piece of advice.
karel, i think my problem is not insomnia because i do get 8 to 10 [sometimes even 12 or 14]hours of sleep,but at inappropriate times
i have just began to consume eszopiclone tablets 1mg.doctor had prescribed that drug for a week, later he refused. now im consuming it without prescription. how long shd i continue using it?
Answer
Im not a physician a respiratory therapist with a sleeping disorder. But I can tell you that all sleep meds both homeopathic or prescribed are to be used for no more than 5 days. If you stop them abruptly your insomnia will come back triple that amount instead you need to cut the dose, for example, cut the pill in 3/4 stay on that for 1 week, then 1/2 then a 1/4, but sometimes even cutting the dose gradually will result in some rebound. iF YOU ARE ON THE LUNESTA LONGER THAN 3 MONTHS SOMETIMES THE WITHDRAWAL can be so bad, best to call your md and alert him. You may need some ativan to counterreact the withdrawal however if you have been taking so small a dose cutting back may not be a problem.everyone reacts differently. You may have no side effects at all. you just have to try it and see. feel free to email again karel
