Dr Gowri Kulkarni helps in fixing your erratic sleeping pattern

“Last month #cantsleep was trending on twitter,” remarks Dr Gowri Kulkarni, a specialist in family medicine and adult psychological issues. Bengaluru-based Kulkarni, who is trained in Counselling and Psychotherapy from the British Association of Counselling and Psychotherapy, and in Palliative care from the Indian Association of Palliative Care, underscores the change in the sleeping pattern due to self-isolation. She says, “This self-isolation has changed our everyday lives. From the way we socialise, to how we work, dress and also eat. All of these changes have impacted our natural circadian rhythm, which is a vital internal ‘clock’ that plays a key role in regulating our sleep pattern. This controls the temperature of the body and hormones, to ensure we feel alert during the day and tired at night.”

Here, the head of Medical Operations, DocsApp (a 24x7 online doctor consultation platform) Kulkarni offers us seven hacks to fix our sleeping pattern and beat insomnia during the lockdown.

• Create a new quarantine routine, something that you are comfortable with. Try and maintain some resemblance from the pre-quarantine days. Routine will be the starting point for engaging with your natural circadian rhythm.
• Try to wake up and go to bed around the same time. Avoid napping in the day.
• Eat healthy timely meals, shower and change out of your nightwear.
• Avoid consuming caffeine post noon as it is a known stimulant which can influence one’s sleep by keeping us awake.
• Exercise should be non-negotiable. Get yourself moving, you’ll feel better, think more clearly, and sleep more soundly. Amid social-distancing mandates, you might not be able to work out in your preferred way; however, you can exercise at home like doing yoga, dancing, and aerobics. Choose what works best for you.
• Stop reading the news at night. We’re living in the middle of a rapidly-evolving news story, but that doesn’t mean you need to be aware of what’s happening all of the time. Try and ensure that you have a corona-free period of at least an hour before bed.
• Distract yourself and give your mind and body a break. Try cooking something or reading your favourite book. The most important thing is to stop multiplying your fear.