Hello dear Please be advised See you are very young so there is no need to take anti anxiety and tranquilizers Follow below guidelines Do rigrous exercises any physical work for 2-3 hrs besides job Do meditation Indulge in hobbies like reading novels Play sudoku Avoid stress Take natural hypnotic like milk and lassi Hope it works after 1 month
First try tapering your sleeping pills as they are addictive and harmful in long run and try these ayurvedic approach
Ashwagandha (500 mg capsule or powder) 1 hr before bed with warm milk Tagara (Valerian root) Natural sedative – take at night Brahmi Vati / Shankhpushpi syrup Calms brain, reduces overthinking Melatonin (2–5mg) For 4–8 weeks to reset sleep cycle
Try using cognitive behavioral therapy for insomnia…that has done worder for people
Chronic insomnia is tied to a hyperactive brain + nervous system.
Daily tools: Anulom Vilom + Bhramari (10 mins each) 4-7-8 Breathing: Inhale 4 sec → Hold 7 → Exhale 8 sec Night journaling – dump thoughts before bed Evening walk 30 mins (not heavy workout at night)
Chronic insomnia despite multiple approaches suggests an underlying psychological, hormonal, or neurological imbalance. Long-term use of sleeping pills can worsen dependency without addressing the root cause. Please consult a sleep specialist or psychiatrist for a comprehensive evaluation and alternative therapies like CBT-I (Cognitive Behavioral Therapy for Insomnia).
For chronic insomnia, unpacking the root causes is crucial. It’s commendable that you’ve tried various methods, but if medications are your primary reliance, it’s worth discussing with your healthcare provider about alternative or additional strategies. Insomnia is often multifactorial, meaning several underlying issues could be contributing. These could include stress, anxiety, depression, or even physical conditions like chronic pain or sleep apnea. Sometimes, medications themselves can contribute to sleep disturbances, particularly if you’ve developed a tolerance or dependence.
Cognitive Behavioral Therapy for Insomnia (CBT-I) is a highly effective, non-pharmacological approach that addresses the root causes of insomnia. It involves working with a therapist who can guide you through techniques that modify sleep-disruptive thoughts and behaviors. It’s more effective long-term than medication. Sleep hygiene is another first line approach: try maintaining a consistent sleep schedule even on weekends, ensuring a calming bedtime routine, avoiding screens 60 minutes before bed, and keeping your sleeping environment comfortable and quiet.
Limit caffeine and nicotine; they linger in the system much longer than we generally realize. Also, alcohol could ruin sleep quality despite making you feel sleepy initially. Exercise can also be beneficial, but avoid vigorous activity close to bedtime. These tips may require consistent effort and some trial and error, making them sometimes harder to sustain without professional guidance or support.
Your current medication use should be revisited with your doctor, as prolong use can lead to tolerance or withdrawal symptoms. They might consider adjusting the dosage, trying different medications, or even slowly tapering off to reduce dependency while implementing behavioral therapies. If there’s a suspicion of other disorders like sleep apnea or restless leg syndrome, these should be evaluated too. Prioritizing comprehensive medical assessment and the least invasive therapeutic options can significantly improve your sleep quality and overall well-being.
