Why sleep problems & insomnia happens
Sleep is regulated by two systems: circadian rhythm (your internal clock, set by light exposure and routine) and sleep pressure (the urge to sleep, which builds over the day). Insomnia happens when these systems get out of sync — late-night screen time delays melatonin release, irregular bed/wake times confuse the circadian clock, caffeine or stress keeps you wired. Anxiety, depression, chronic pain, restless leg syndrome, sleep apnoea (often undiagnosed), thyroid issues and certain medicines (corticosteroids, some antidepressants, decongestants) are common medical causes. Shift work and jet lag cause specific patterns of insomnia.
What helps — OTC options & advice
Start with sleep hygiene (covered below) — it sounds basic but underpins everything. For occasional sleep difficulty: melatonin 3-5 mg taken 30-60 minutes before bed helps you fall asleep faster. It's not habit-forming and is sold OTC in India (Restilo, Sleep Aid, Lupisleep). Doxylamine (Restyl-D, Restylin) is a sedating antihistamine that works as an OTC sleep aid — useful for 3-5 nights at a time, not daily. Herbal options like valerian root, ashwagandha and chamomile have some evidence — gentler than pharmaceuticals but variable potency. Prescription sleeping pills (Zolpidem/Zolfresh, Zopiclone, benzodiazepines like Alprax) work powerfully but are habit-forming and reserved for short-term use under doctor supervision. They're regulated medicines and not for casual self-medication. For chronic insomnia, Cognitive Behavioural Therapy for Insomnia (CBT-I) is more effective than tablets long-term — apps like Sleepio, or a clinical psychologist, can deliver this.
