I am 30 year old not able to sleep in the night or day without taking a qutipin. 25mg in the night and duzela 30mg morning and evening and Betacap 20mg in morning from past three years I went different doctors and taking different medicines but still I have same problem that if I didn't take these medicine not able to sleep either day or night. Please tell what should I suppose to do now.

Dr. Sunil VGeneral Physician25yrs exp

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It is best not to depend on sleep medicines for sleep disturbance as in long run, they lead to dependency and increased disturbance. Ideal sleep duration is maximum six to seven hours a day. The following tips help one to avoid sleep disturbance: a) have bath regularly in evening after coming from work or before going to bed. Early to bed and early to rise (awake) is a nice process for natural sleep cycle. B) do not engage mind in active work or stressful talking at night before bed time. C) do not engage mind in too much of computer work in night before bed time (for example, do not do stock market work in night). D) do not read or view illicit or pornographic material at any time preferably. E) do not take heavy meals in night. Best is to have heavy breakfast, lighter lunch and lightest dinner to maintain stomach rhythm which affects sleep. Vegetarian diet is best for good sleep. F) do not over engage mind in television in night. H) do not smoke cigarette, chew tobacco, tobacco containing masala, or similar intoxicants which can disturb rhythm of mind and disturb sleep cycle. I) no tea or coffee in night (preferably cocoa and caffeine containing drinks should be totally avoided for best results). J) listen to relaxing music and even then if you do not get sleep, then hear soothing stories or nice talks. K) read books which not only calm the mind but also nourish the thinking process. 

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