I am facing sleep disorder issue. I do not get sleep early and sleep late in the morning. When I wake up I feel headache entire day.
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Hi, all your issues/ symptoms are because of you not getting sleep early. You may try out the following - (a) have dinner early, max by 8: 30 pm in night (b) streamline your diet & lifestyle. Make sure you have a light yet healthy dinner at night. High calorie foods are best avoided especially at night when the energy requirements are minimal. (c) avoid fatty, oily and greasy foods. (d) try not to study/ work late at night. Plan your day realistically, well and stick to your schedule. For things that you could not accomplish on any particular day, you may as well plan/ prioritize it for the next day as appropriate. Its always in your best interest/ health to get up early and study/ revise/ work with a fresh mind. (e) avoid studying/ watching tv/ movies et al in the night time as it would make your brain alert and you will have difficulty falling asleep. (f) in relation to point (e) above, you may watch some light weight entertainment serials/ music/ bhajans/ spiritual discourses in the evening time that shall help relax & de-stress. Studying some light interesting stories/ books at bedtime also helps lull and fall asleep. (g) do exercise/ walking, yoga/ meditation daily for about 30 to 45 minutes as suitable. You can try out shavasana especially when you go to bed, for 10 minutes. This shall help you relax, control your thought patterns and help fall asleep. (h) immerse your feet in warm water, with a cold towel wrapped around your head, for about 10 - 15 minutes before you go to bed. (i) avoid taking vitamin pills in the night. Instead, take them in day time. (j) a glass of warm milk with a pinch of turmeric at bed time helps too. Hope the above-mentioned helps. Should you still have issues falling asleep, I would advise you to see a sleep disorder therapist/ somnologist who shall assist you suitably here. All the very best and take care.
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