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Sleep disorder 1
Iam 31 year male not married I am working in hospital 4 days in month night shipt is there my problem is that in home I am not getting proper sleep hardly I sleep at 4 or 5 hors that also not getting properly please help me doctor
Answers (35)
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Can help you with the next course of action and treatment plan. Kindly consult via whatsapp at nine zero two nine six zero zero four seven zero.
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If you want to discuss your problem in more detail, feel free to message me on WhatsApp at nine one one nine two five five six nine nine for a free detailed discussion
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If anything is bothering you mentally consult a psychiatrist and try to live a mental
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1 night duty is not at all a problem. After coming home you should take bath and good food and hydrate yourself.. and try to sort if there is any kind of stress in hidden mind.. consult
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One night shift per week shouldn't be the problem in your case as far as I get to know from your question. Try to have healthy breakfast after a night shift and have a habit of sleeping in a dark cool room with zero noise. Avoid coffee or tea at the end of your night shifts. These are the minimal things to be done after night shift day
Next Steps
In other 5 days, focus on building healthy lifestyle. Walk 20 mins/ Day. Do breathing exercise to combat your stress. By doing these 2 simple steps, u can actually reduce your stress and can sleep for 6 to 7 hours in normal day shift days
Health Tips
Have dinner before 7 to 8pm and Minimize your screen time 1 hour prior to sleep in order to improve your sleep quality. For more details, book appointment.
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Avoid caffeine at night or avoid caffeine 5 hours before sleep.
Next Steps
try dark room for sleep and take warm water shower before sleep or atleast wash your feet
Health Tips
for more further consult practo for treatment
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Reset your body clock after night shifts, avoid bright light,sleep in a dark cool room , because darkness increase melatonin and for better sleep.
Next Steps
avoid caffeine /tea during night shifts
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4 night shifts in a month doesn't alter sleep cycle that much. Try to make ur room dark and noise free while sleeping.
Next Steps
try natural methods first if it doesn't work consult me on practo for further treatment
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Night shift break the regular sleep pattern. May be stress. Anxiety.
Add few exercise, walk is easy so become tired
N it improves sleep quality.
Can not prescrbe any medicine as u r working.
After returning from night diet after breakfast try to sleep.
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A regular break in your routine sleep cycle is probable cause of your decreased sleep. It can also be due to mental stress due to family issues, or work pressure. Decrease sleep can also be due to Vit D deficiency.
Next Steps
You can practice a sleep hygine technique for your sleep, Physical exercise can also help you sleep.
Health Tips
You can consult me online for further management of your problems
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Need few more details for proper understanding of your issue.
You can consult with me online on Practo or whatsapp on eight three one eight four six nine eight eight six for proper diagnosis, conclusion and management
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Your disturbed sleep is most likely due to your night shifts. Even working a few night duties in a month can confuse the bodyâs internal clock, making it hard to fall asleep or get deep, refreshing sleep at home
Next Steps
Try to follow a fixed sleep schedule on non-night shift days, avoid mobile screens for at least one hour before bed, and keep your room dark, cool, and quiet. Avoid tea, coffee, and heavy meals 6 hours before sleeping. Get some morning sunlight and do light exercise to reset your sleep rhythm. These simple steps usually improve sleep within a few days.
Health Tips
f you still sleep only 4â5 hours with poor quality despite following these steps, you may have shift-workârelated sleep disturbance and might need further evaluation. Do not ignore persistent sleep issues, as they can affect mood, energy levels, and long-term health. You can reach out anytime if you need a structured sleep plan.
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Most likely cause:
Your irregular night shifts are disturbing your sleep–wake cycle (shift-work sleep disorder).
What you can do:
Fix a sleep routine even on off-days — same sleep & wake time.
Avoid mobile, bright lights at least 1 hour before sleep.
Make room dark & cool, use earplugs if needed.
Avoid tea/coffee after 6 PM.
After night shift: wear dark glasses while coming home → helps you fall asleep faster.
Do not take long daytime naps (max 20–30 min).
Exercise daily (but not 1–2 hours before bed).
Medicines (if needed):
For a few days you may take:
✔ Melatonin 3 mg at night 30–45 min before sleep.
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Your sleep problem is most likely due to Shift Work Sleep Disorder, which is very common among hospital staff who work night shifts. Even though you do night duty only 4 days a month, those nights are enough to disturb your biological clock. Because of this, your body is confused about when it should feel sleepy and when it should stay awake.
This causes:
• Difficulty falling asleep at home
• Light, disturbed sleep
• Waking up often
• Sleeping only 4–5 hours
• Feeling tired and unrefreshed
This condition is reversible with proper routine and sleep-hygiene measures.
Next Steps
Management Plan
1. Fix a Sleep Timing (Even on Off-Days)
Choose a regular sleep time and follow it daily:
11:00 pm – 7:00 am is ideal.
Your brain needs consistency to reset the sleep cycle.
‘
2. One-Hour Pre-Sleep Routine
Do these every night:
• Switch off mobile and screens
• Dim the lights
• Take a warm bath
• Avoid loud music or stimulating activity
• Practice slow breathing (4–7–8 technique)
This trains the brain to enter “sleep mode.”
3. Melatonin 3 mg (Safe and effective)
Take 3 mg melatonin 1 hour before sleep for 2–3 weeks.
This helps reset your circadian rhythm.
4. Avoid Tea/Coffee After 2 PM
Caffeine stays in the body for 6–8 hours and keeps the brain alert.
5. No Daytime Naps
Naps prevent you from falling asleep at night.
6. Bedroom Environment
• Dark room (use blackout curtains)
• Cool temperature
• No mobile use on bed
• Avoid watching TV on bed
7. Light Exercise
30 minutes walking or mild exercise in the evening improves sleep quality.
8. If Anxiety/Overthinking Prevents Sleep
• Write your thoughts on paper before bed
• Avoid late-night phone usage
• Relaxation breathing helps a lot
Medication (If Sleep Does Not Improve)
If the above routine does not help after 2–3 weeks, you may require a short course of prescribed sleep medication:
• Zolpidem 5 mg at bedtime
OR
• Clonazepam 0.25 mg at bedtime
These must be taken ONLY when prescribed.
Health Tips
When to Seek Further Evaluation
• Persistent insomnia for >6–8 weeks
• Snoring with choking
• Depression or low mood
• Severe daytime sleepiness
This is a correctable sleep-cycle disturbance, not a permanent problem.
Most patients improve within 2–3 weeks with proper sleep hygiene.
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Ok, so if you aren’t able to sleep, there could be multiple reasons.
Try to figure them out yourself
1. Stress- this is one of the major factors due to which people in early 30s aren’t able to sleep.
2. No proper schedule- due to this your circadian rhythm that is your sleep cycle gets disturbed.
3. Could be insomnia, but it is seems to be less likely in your case
Next Steps
You should first of all make a proper routine and a time table, practice meditation and yoga, and monitor your sleep everyday. Still if you aren’t able to sleep properly, we will dig out more history if yours
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Anxiety or stress history...?? Day sleeping??if it's there, consult me
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Working night shifts even a few per month can disturb your circadian rhythm, and once this internal clock becomes irregular, the brain stops releasing melatonin at the right time.
This leads to exactly the pattern you're describing:
Not feeling sleepy at normal hours
Only managing 4–5 hours of broken sleep
Constant tiredness despite lying down
Difficulty resetting back to a normal sleep routine
This is not simply “insomnia.”
It’s shift-work sleep disorder, and it needs a structured correction plan not random suggestions or over-the-counter experiments.
To decide the right approach, I need details like:
• Your exact shift timings
• Light exposure at home/work
• Caffeine habits
• Sleep environment
• Screen use pattern
• Stress/anxiety components
• Your daytime sleepiness score
Without these, giving any specific intervention or technique would be incomplete and potentially ineffective.
If you want a proper plan to reset your sleep cycle, I can guide you one-on-one with a customised routine that fits your shift schedule and home conditions.
Just book a private consultation with me on whatsapp at Nine Three Two Six Zero Two Zero Five Three Six.
Once I have your full history, I’ll make a step-by-step plan to fix your sleep rhythm safely and permanently.
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Not uncommon
Maybe due to anxiety or otherwise
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Consultation for detailed discussion is advisable
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Try to sleep in a dark room.
Improve magnesium in your diet.
For further clarification consult online
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You can consult me directly on Practo, or reach out via WhatsApp:
Eight Seven Six Two Seven Four Nine Nine Seven Four
I’ll guide you step-by-step with easy-to-follow treatment plans.
Early consultation helps avoid complications — feel free to connect.
Only whatsapp message no calls
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I understand that working night shifts can make it challenging to get proper sleep. It’s important to focus on improving your sleep quality. Here are some strategies you can try:
1. Establish a Routine:*Try to go to bed and wake up at the same time every day, even on your days off. This helps regulate your body’s internal clock.
2. Create a Sleep-Friendly Environment:Make your bedroom dark and quiet. Consider using blackout curtains and earplugs if needed.
3. Limit Caffeine and Heavy Meals:Avoid caffeine and heavy meals a few hours before bedtime, as they can disrupt your sleep.
4. Relaxation Techniques:Incorporate relaxation techniques like deep breathing or meditation before bed to help calm your mind.
5. Monitor Your Sleep:Keep a sleep diary to track your sleep patterns and any factors that might be affecting your sleep.
Next Steps
If these strategies don’t help and you continue to have trouble sleeping, please reach out. We can explore further options together.
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Kindly consult for proper evaluation and treatment.
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Kindle consult and give proper history
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Dr. Manoj Kumar
General Physician
10 yrs exp
Dehradun
Need few more details
Kindly consult
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Dr. Nimmi Mulwani
General Physician
10 yrs exp
Ahmedabad
You can take metatonin 3 mg as and when needed
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Dr. Vinod Kumar Verma
General Physician
9 yrs exp
Gurgaon
-According to your query and sign and symptom you want to know about the cause and Treatment of disease as you have mentioned as above as -
-Please take consultation for better evaluation and best Treatment as it need complete history of patient as personal and family history.
Please follow good life style as
• take plenty of fluid and
• take less spicy and fatty foods and
• take home made food only and
do exercise regularly with yoga and meditation and
• keep positive attitude to fight any disease and any problem of your life . ....
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Dr. Pawan Kumar Tiwari
General Physician
5 yrs exp
Varanasi
After every night shift, come home, take a cool shower, eat a heavy breakfast, make your room completely dark, silent and cool (18–22°C) with blackout curtains, eye mask and earplugs, keep phone in another room, and sleep by 9 AM daily—even for all 4 nights. Strictly stop tea/coffee after 3 AM during the shift. On your off days, force yourself to sleep by 11 PM and wake up by 7 AM with morning sunlight exposure. If sleep is still poor after 2 weeks, add Melatonin 1–3 mg 30 minutes before morning sleep (consult a doctor first). Follow this routine strictly for 15 days and your sleep will return to normal.
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Dr. Shaikh Huzaif
General Physician
20 yrs exp
Mumbai
Please consult
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Dr. Pritiparna Chhotaray
General Physician
1 yrs exp
Bhubaneswar
This is due to imbalance in your circadian rhythm.
After coming from your night shift, take bath and use clean bedsheets.
Your room should be cozy enough, without direct light.
Avoid tea/coffee.
Donot scroll while sleeping.
Don't overeat or drink too much water before sleeping.
If you dont get sleep even after all these, consult a doctor.
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Dr. Anuj Mothsra
General Physician
6 yrs exp
Jhunjhunu
Can help you, kindly consult and provide detailed history for proper diagnosis and further management
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Dr. Gaurav Jaiswal
General Physician
7 yrs exp
Jhansi
Avoid fried and spicy food
Water intake more
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Dr. Marini Vanitha
General Physician
12 yrs exp
Kakinada
Check Thyroid profile.
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Dr. Vetsa Sri Krishna Chaitanya
General Physician
7 yrs exp
Rajahmundry
It's due to stress and anxiety... focus on breathing while sleeping...it will help you alot
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Dr. Ravi Kumar Nadella
General Physician
18 yrs exp
Hyderabad
Sure, use stressnil
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Dr. Chaithra H
General Physician
5 yrs exp
Bangalore
Psychiatrist
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.