Watch on 'How to have sound sleep without medicines '. Here Dr Mekhala Sarkar describes in Bangla on how to sleep or treat insomnia without sleeping pills in Bangla and highlighted the points on why we develop sleep disturbances. Insomnia is a sleep disorder in which you have trouble falling and/or staying asleep. Acute insomnia lasts from 1 night to a few weeks. Insomnia is chronic when it happens at least 3 nights a week for 3 months or more.

Non- Pharmacological treatment of Insomnia:
1. sleep hygiene,
2. Sleep Restriction
3. Stimulus control therapy
4. cognitive behavior therapy,
5. Relaxation therapy

Sleep hygiene tips:
Maintain a regular sleep routine.
Avoid daytime naps.
Don't stay in bed awake for more than 5-10 minutes.
Don't watch TV, use the computer, or read in bed.
Drink caffeinated drinks with caution.
Avoid inappropriate substances that interfere with sleep.
Clean fresh air.
Have a quiet, comfortable bedroom.

What is stimulus-control therapy for insomnia?
Use the bed only for sleeping and sexual activity (no reading, TV, eating, or working in bed)
Go to bed only when sleepy.
If unable to fall asleep in 15-20 minutes, get out of bed to do something relaxing until sleepy; this can be repeated as often as needed.

Cognitive behavious therapy in insomnia:

CBT-I is often called a multicomponent treatment because it combines several different approaches. Sessions may include cognitive, behavioral, and educational components.

Cognitive interventions: Cognitive restructuring attempts to change inaccurate or unhelpful thoughts about sleep.
Behavioral interventions: Relaxation training, stimulus control, and sleep restriction promote relaxation and help to establish healthy sleep habits.
Psychoeducational interventions: Providing information about the connection between thoughts, feelings, behaviors, and sleep is central to CBT-I.

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Dr Mekhala Sarkar
MBBS, FCPS(Psychiatry)
Fellow, World Psychiatrists Association (WPA) (Turkey),
International Fellow, American Psychiatric Association (USA),
Associate Professor of Psychiatry, NIMH, Dhaka.

Chamber: Popular Diagnostic Ltd. House #16, Road # 2, Dhanmondi R/A, Dhaka 1205. For Appointment, Contact: 01716-216676

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