I am 25 year old male. Suffering from cervical, digestive issues. Poor quality sleep. Depression sometimes. I masturbate frequently.

Question

1. Don't take tea empty stomach. Eat something like a banana (if you are not diabetic). ) or any seasonal  fruit or soaked almonds and a glass of water first thing in the morning (within 10 mins of waking up). No only biscuits or rusk will not do. 
2. Don't Overeat 
3. Take your breakfast every day. Don't skip it. U should eat whatever ur mother or grandparent eat in bfast. I mean to say whatever is ur traditional food. If punjabi eat paratha, if belongs to south then take idli/ dosa etc.
4. Have light meals every 2 hours (in addition to your breakfast, lunch n dinner) e.g. Nariyal paani, chaach, a handful of dry fruits, a handful of peanuts, seasonal fruit, a cup of curd/milk etc
5. Finish your dinner at least 2 hours before going to sleep.
6.  Avoid fast foods n fried foods	
7. Take a lot of green vegetables n fruit. 
8. Drink lot of water			
9. Everyday preferably sleep on same time
10. Maintain active life style			
Exercise in the form of yoga, cycling, Swimming, gymming, walking etc.
 For more details u can consult me.

Karuna Chawla · Accepted Answer

1. Don't take tea empty stomach. Eat something like a banana (if you are not diabetic). ) or any seasonal  fruit or soaked almonds and a glass of water first thing in the morning (within 10 mins of waking up). No only biscuits or rusk will not do. 
2. Don't Overeat 
3. Take your breakfast every day. Don't skip it. U should eat whatever ur mother or grandparent eat in bfast. I mean to say whatever is ur traditional food. If punjabi eat paratha, if belongs to south then take idli/ dosa etc.
4. Have light meals every 2 hours (in addition to your breakfast, lunch n dinner) e.g. Nariyal paani, chaach, a handful of dry fruits, a handful of peanuts, seasonal fruit, a cup of curd/milk etc
5. Finish your dinner at least 2 hours before going to sleep.
6.  Avoid fast foods n fried foods	
7. Take a lot of green vegetables n fruit. 
8. Drink lot of water			
9. Everyday preferably sleep on same time
10. Maintain active life style			
Exercise in the form of yoga, cycling, Swimming, gymming, walking etc.
 For more details u can consult me.