Dear Gulab Abbas Ji,
Thank you for reaching out. Given that traditional sleeping pills have not been effective and your sleep is limited to a few hours after 4 a.m., it's important to explore alternative approaches to improve your sleep quality.
Melatonin Supplements:
Melatonin is a hormone that regulates the sleep-wake cycle. While melatonin supplements can benefit certain sleep disorders, such as jet lag or shift work-related sleep disturbances, their effectiveness in treating chronic insomnia is limited. Studies have shown that melatonin may not significantly improve sleep onset or duration in adults with chronic insomnia. Additionally, over-the-counter melatonin supplements can vary in dosage and purity, leading to inconsistent results. It's advisable to consult with a healthcare professional before starting melatonin to determine if it's appropriate for your situation.
Alternative Approaches:
Cognitive Behavioral Therapy for Insomnia (CBT-I):
Sleep Hygiene Practices:
Consult a Sleep Specialist:
Addressing chronic insomnia requires a multifaceted approach. Implementing behavioural strategies and making environmental adjustments can significantly improve sleep quality. Working closely with your doctor to develop a personalized plan tailored to your needs is essential.