Ways to have a Good SLEEP without medicines in Bangla by Dr Mekhala Sarkar

Watch on 'Ways to have a Good 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. #DrMekhalaSarkar #CareYourMind #MekhalaSarkar .............................................................................................................................. Subscription link:    / @drmekhalasarkar   ............................................................................................................................. Recommended videos: আপনি কি অনিদ্রায় কষ্ট পাচ্ছেন?    • How to have a Sound SLEEP without medicine...   ওষুধ ছাড়া ঘুমের সমস্যা বা অনিদ্রার সমাধানঃ    • How to have a Sound SLEEP without medicine...   অনিদ্রায় ঘুমের ওষুধ কেন নয়?    • Harmful Effects of SLEEPING Pills/ in Bang...   শ্বাস-প্রশ্বাসের ব্যায়ামের সঠিক নিয়মঃ    • BREATHING Exercise  correct ways/  Psychia...   আপনি কি অতিরিক্ত উদ্বেগে ভুগছেন?    • Are you Suffering from Excessive ANXIETY S...   বিসণ্ণতা রোগের ৫টি লক্ষণঃ    • Major Depressive Disorder: 5 important Sym...   ............................................................................................................................. Play List: 1. Psychiatric Disorders বা মানসিক রোগের উপর ভিডিওসমূহ:    • মানসিক রোগ সম্পর্কে জানুন।   ২। প্যারেন্টিং বা সন্তান পালনের উপর ভিডিওসমূহঃ    • Parenting / ইতিবাচক সন্তান পালন পদ্ধতি   ৩। মানসিক চাপ মোকাবেলাঃ    / @drmekhalasarkar   ........................................................................................................................... Youtube:    / drmekhalasarkar   Face book page:   / mekhala.sarkar.psychiatrist   ........................................................................................................................... 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 চেম্বারঃ পপুলার ডায়াগনস্টিক সেন্টার লিঃ, ধানমন্ডি ২; ঢাকা ১২০৫। হটলাইনঃ ০১৭১৬২১৬৬৭৬ ............................................................................................................................................... Care Your MIND-Unlock Your Potentials!