 Hello everyone, I am Dr. Harnit Korkoli, Consultant Psychologist, Manipal Hospital, Patiala. The topic of my discussion for today is the relationship between sleep and mental health. Sleep is a necessity just like food, oxygen, water. We need to prioritize and give value to the benefits of sleep because it has got a lot of effects not only on our physical health but also on our mental health. There is a strong connection between sleep and health. If we don't sleep well, the next day when we get up, we are anxious, irritated, we don't feel like going to work and if we go also we are not able to perform well. There are millions of people who are struggling with sleeping disorders. Let's talk about few sleeping disorders. Insomnia, Parasomnias, Restless Leg Syndrome, Narcolepsy, Sleep Apnea and so on. Today I am going to talk about insomnia which is the most common. What is insomnia? In this you have insufficient quality and quantity of sleep which causes distress and impairment in daily activities. It is a very common sign among many people and are we giving importance to it? It is the first thing which is ignored when we are busy. Let's give importance to sleep, let's be aware of the importance of sleep and its benefits. Let's talk about the causes of insomnia. First and foremost is the overburden of our work. Secondly, caring for young children. Sometimes we have old adults in our family who need medicines at night. We have to give them time also. They are night shifts and especially don't forget about anxiety and depression which is the most important cause of insomnia. Insomnia is a sign of many mental disorders and people, they are reluctant to go to a psychiatrist or psychologist because of the reason of stigma. They feel that if we go to a psychologist we will be labelled with mental disorders. We will be very ashamed to go and see what someone will say. So thinking of people, are we ignoring our own health? Okay let's talk about what a psychologist does to improve your sleeping. First and foremost thing are few therapies like cognitive behaviour therapy, dialectical behaviour therapy, mindfulness start and relaxation techniques are taught. All these help you to sleep better. Now I will tell you 4 things which you can change in your life which will help you to sleep better. First and foremost take care of your health. If you are anxious and depressed go to a psychologist, take sessions with your counselling. If you take psychotherapy then what will happen? Your stress will come out, you will sleep better because your anxiety will be relieved. Now coming to the second point that is environment. Our environment usage of mobile phones, watching movies till night, please avoid it at least one hour before going to sleep. It will help you in sleeping better. And few changes in your bedroom. First and foremost is your room should be free of clutter, very clean, noise free, dull light and till that time don't go on your bed and lie down. When you feel need, just go and you will sleep with the help of few meditation exercises. Next is the attitude. Our attitude is very negative. We start over thinking at night when we lie down on the bed. So can we change it? We feel it can't be changed. What will any change in our attitude? Yes a psychologist with the help of cognitive behaviour therapy will change your automatic negative thoughts to automatic positive thoughts. Your thoughts will change, your sleep will be better. Last but not the least is the lifestyle changes. Avoid alcohol, caffeine, heavy meals during the night and at least 20 minutes of exercise could be walk or any exercise of your choice. You will sleep better. Thank you.