Sleep is essential for the human body as it alleviates fatigue and refreshes us both physically and mentally. During sleep, various body systems get the rest they need, contributing to their efficient functioning.

Insomnia or disturbed sleep can lead to irritability, exhaustion, forgetfulness, and difficulty focusing. Prolonged lack of sleep may also increase the risk of heart attacks.

The required hours of sleep differ by individual, but everyone needs a few hours of quality rest. Insomniacan stem from various factors, including aging, travel, changes in the environment, chronic illness, anxiety, mental stress, and the consumption of stimulants like alcohol, tea, and coffee. Additionally, conditions such as heartburn, dyspepsia, and body or joint pain can also disrupt sleep.

Many people with insomnia rely on sedative drugs to sleep. I’ve encountered individuals who regularly take sleeping pills for disturbed sleep, but eventually become dependent on them and cannot sleep without them.

Habituation may cause a sleep-inducing dose to become ineffective, necessitating higher doses for the desired effect. These drugs should be taken only when a person is ready to sleep and lying in bed; moving around after taking a sedative tablet will prevent the desired effect. Instead of sleeping, a person can experience unpleasant sensations like a hangover or headache and discomfort. These drugs can cause adverse effects like low blood pressure, abnormal posture, or rigidity of a limb.

It is advisable to avoid late-evening meals. This prevents abdominal discomfort and flatulence that occurs after a late meal and disturbs sleep. One should avoid taking coffee and other stimulant substances one to two hours prior to sleep time. Apart from causing brain stimulation, coffee also causes heartburn and dyspepsia, thus, it disturbs sleep in more than one way.

Some recommend drinking hot milk at night to get good sleep, the logic being that milk contains tryptophan which releases serotonin, a neurochemical substance that induces good sleep.

Choosing the right sleepwear is essential for good sleep. Clothes should be loose and comfortable, preferably made of cotton, as nylon can cling to the body and cause discomfort and excessive warmth.

Prayers before bedtime, a practice initiated by our wise ancestors, is said to help alleviate insomnia. After praying, many people find their minds relaxed, leading to natural sleep. Additionally, reading a calming book, such as a classic or a spiritual/philosophical text, after lying down can further induce sleep.

Watching television late into the evening stimulates the mind and disrupts sleep. Therefore, individuals with sleep issues should refrain from watching television or movies at least an hour before bedtime.

A simple way to achieve good sleep is to practice deep breathing while in bed. Taking slow, deep breaths for a count of 50 to 100 can relax the mind and promote sleep. Additionally, regular yoga breathing exercises are effective in alleviating insomnia.

Insomnia can be effectively managed without medication by consistently and patiently following the necessary measures.

Dr Rachna Pande is a specialist in internal medicine.