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Dr. Moushumi

Psychiatrist, Chandigarh

Dr. Moushumi Psychiatrist, Chandigarh
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To provide my patients with the highest quality healthcare, I'm dedicated to the newest advancements and keep up-to-date with the latest health care technologies....more
To provide my patients with the highest quality healthcare, I'm dedicated to the newest advancements and keep up-to-date with the latest health care technologies.
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I am suffering from body pain for a week. Last day I had headache also. Please help me.

BHMS
Homeopath, Delhi
I am suffering from body pain for a week. Last day I had headache also. Please help me.
Hello, you can take homoeopathic medicine belladonna 30 (4 drops in little water) thrice a day for a week and update.
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I am 31 years old male.I am suffering from depression since 5 yrs please suggest sir.

BASM, MD, MS (Counseling & Psychotherapy), MSc - Psychology, Certificate in Clinical psychology of children and Young People, Certificate in Psychological First Aid, Certificate in Positive Psychology
Psychologist, Palakkad
Dear, you should be able to distinguish between disappointment and depression. Disappointment also brings on symptoms identical to depression but they are short lived. Were you disappointed in the near past? are you sure you are having depression disorder? have you been diagnosed by a clinical psychologist / psychiatrist? please post a private question to me with every detail. I will help you. I should know many things. Psychotherapy techniques should help you. Take care.
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Hello My age is 26 yrs. Hai Meri problem ye hai ki mere brain me vibration anf current jasa ho taha aisa pahle bhi hua tha tab mai 12 yrs. Ki thi tab maine doctor ne sare test karke mujhe Serta 50 or petril .25 tablet di usse mai theek ho gai thi mujhe samajh nahi aa raha ye kya ho raha hai mere sath or us doctor ne kaha tha ye bimari man se judi hai mansik hai ab aap bataye mai kya karu please

Hypnotherapist, DCS, BSIC, Advanced Trainee of Transactional Analysis, Advanced Skills in Counselling
Psychologist,
You can go back to him or any other psychiatrist. In my opinion, Ayurveda works best without side effects.
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Do lemicital and lorazepam cause weight gain? As I take them for bipolar and anxiety. Does garnicia cambogia be taken with lemicital. Will garnicia increase my mood irritability. Or increase my weight.

C.S.C, D.C.H, M.B.B.S
General Physician,
Do lemicital and lorazepam cause weight gain? As I take them for bipolar and anxiety. Does garnicia cambogia be taken...
Lamotrigine causes weight gain. Garcinia doesn't cause irritability and can be taken with lamotrigine. Garcinia is promoted for weight loss and no scientific study is available.
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My name is sandeep. Studying b. Tech. I will not go to anywhere, for that im thinking to much, going to some kind of feeling like depression, i. E when I stay alone I remember past incidents, when I think about it, its like enter into hell, and when I studying it will disturbing me, can you help me to overcome this.

BASM, MD, MS (Counseling & Psychotherapy), MSc - Psychology, Certificate in Clinical psychology of children and Young People, Certificate in Psychological First Aid, Certificate in Positive Psychology
Psychologist, Palakkad
My name is sandeep. Studying b. Tech. I will not go to anywhere, for that im thinking to much, going to some kind of ...
Dear lybrate-user. Welcome to lybrate. The duty of mind is to think. It will think continuously and wander around negative territory if you are unable to provide it creativity. Creative tasks are a must. Also make sure that you engage in physical activities and hobbies. Take care.
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I have some family tension.How to get out of it?

Fellowship in Pain Medicine, MD - Anaesthesiology, MBBS
Anesthesiologist,
If the tension is interfering with your daily life, you must see a Psychiatrist. If a Psychologist or Counsellor is available at a hospital near you, you can consult them initially before seeing a Psychiatrist. They will give you some guidance how yo deal with the stress. If that doesnt work, then Psychiatrist may prescribe a short course of medicines to help. But you have to take the first step. All the best, take care.
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Hi my friend has shared his problem with me. He is a porn addictive and masturbate daily while watching porn. He is getting married in 2 months and he is very scared. He is unable to quit this habit. Feels pain in penis after masturbation. He is afraid that he will not be able to have better sex life and thinks that he will not be able to satisfy his partner and himself. He is not getting proper erection and also feels that his penis sensitive has decreased a lot. This is affecting his social and personal life. He is closed to 30 years now. He is also being treated for insomnia which has started almost 16 months back. He has to take a sleeping pill every night before going to bed as directed by neurologist. Please help and advise. Thanks.

Masters in Clinical Psychology
Psychologist, Lucknow
Hi my friend has shared his problem with me. He is a porn addictive and masturbate daily while watching porn. He is g...
Hi, It's not about how often you masturbate, it's about how it affects your life. If you think about it constantly, avoid activities so you can masturbate instead, or chafe your genitals, it's become a problem. But if you can fit your masturbation into a healthy life, there's no limit you need to stay under. Here are few things he can do: Do exercise daily in the evening, this will make you tired at night. And since masturbation is often done at night, so when you are exhausted, you will give preference to sleep not to masturbation. Avoid sitting on your bed. Use a table/chair, and always sit with other people. When the urge is very intense take a cold shower! It is not only shown to calm the mind but have many other benefits to overall health and energy. Think about your family or anyone else and if they were watching you. When you feel the need to masturbate, take a brisk walk or jog. Always try to occupy yourself when the urge arises. Exercise more and get out of the house. This is a great way to take your mind off everything. Motivate yourself by reminding yourself that abstaining will increase sexual performance, because if you don't do it as much you will have more energy and be more easily aroused when you have sex with someone, whoever it may be, and also you will have a stronger orgasm since you are less desensitized to the feeling. For optimum hormone levels, keep masturbation to no more than once a week. Studies in men have shown that not masturbating for up to a week slightly increases testosterone, after this it goes back down. Take your mind off it with (non-sexual) music. Set tiny goals for yourself, start with going three days clean, the third day is the speed bump, get past that and you know that you're committed. Then go a week, then 10 days, then two weeks, then 17 days, etc. Try fasting. Abstain from food or drink in a few hours everyday can distract your mind from sexual urge. Fasting will also act as a diet from stimulating food or drink for a certain period. If you do it regularly you will have better control upon your urge. Not to worry is must. If he keeps worrying about his performance he will have performance anxiety and not perform well as a result of anxiety which will reinforce his belief. Tell him to start doing some meditation and be in control of his thoughts and anxiety. consult for query
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I am 22 female, now a days I start developing feeling for someone. I am studying and in CA-final and he is a CA. I am unable to properly concentrate on studies, I need little guidance so that my thinking in this direction fade away. Please guide.

BASM, MD, MS (Counseling & Psychotherapy), MSc - Psychology, Certificate in Clinical psychology of children and Young People, Certificate in Psychological First Aid, Certificate in Positive Psychology
Psychologist, Palakkad
Dear, You must be able to understand Concentration, attention span, recollection and distraction. If you are able to watch a movie for two hours continuously, if you are able to play a game for an hour, then you do not have any concentration problems. You can't be attentive towards your studies because you are not interested in it. You are able to watch movie and play game because you are interested in it. Human cannot be attentive towards anything for more than 10 minutes. Then you should study in such a way that your attention is continued and make the subjects are interesting to you. Effective learning techniques should help you. Recollection depends on anxiety, stress and other physical and circumstantial factors. Distractions while studying are plentiful. You should be able to overcome distractions or avoid distractions. Please understand the above. Now I will come to your relationship part. Your relationship is emotional. It is not like married people's love and affection. Therefore you must be more cautious. Change your study style and attitude accordingly. Please post a private question to me and I will help you with "effective learning" techniques. Take care.
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I have not at all self-confidence, I feel very fear to keep my view to in front of my boss. I am very nervous. please help me.

MBBS, MD - Psychiatry
Psychiatrist, Faridabad
I have not at all self-confidence, I feel very fear to keep my view to in front of my boss. I am very nervous. please...
Dear lybrate-user, since when are you facing this problem? It might be a part of anxiety disorder. Good medicine are available for making person comfortable during such situation. Psychological therapy also effective in your condition. Choice of treatment is determined by patient severity of symptoms. You can start physical and breathing exercise for improvement. I am sure you will get satisfactory response on medication and psychological therapy. All d best.
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I have red eyes over 3 days including body pain and what should I do to avoid farts unnecessary because I have a healthy diet I don't understand why does it happens so.

MBBS
General Physician, Mumbai
I have red eyes over 3 days including body pain and what should I do to avoid farts unnecessary because I have a heal...
For pain take tablet paracetamol 650 mg and Eat nutritious food and have adequate fluid intake and take physical rest and for farts -- Avoid spicy food in your diet and Also avoid peanuts and potatoes in your diet
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How can I concentrate on my study as I have so much depression due to family problems also I have symptoms of anger.

Reparenting Technique, BA, BEd
Psychologist, Bangalore
You have an anger related depression for which I suggest you meet with a counselor. I suspect that the adolescent issues with regard to hormones may be affecting your ability to concentrate and remember. When the hormones play up, it lasts for a period of close to two years and during that time you could be influenced by three signs directly impacted by the chemical: you will tend to become aggressive and rebellious, you will become sexually active, and you will have acne and pimple problems. The hormonal imbalances may not only impact your memory because of the chemical but also bring some distractions that come with it. But you may work on the following even if the hormones kick in: Daily exercise of at least half an hour is a must. Even if you go to a gym, ask for aerobic and/or callisthenic exercises with whatever else you are doing. A healthy body harbors a healthy mind. With regard to memory, it is very important that your brain and body is ideally rested to be able to recall whatever is required, rather comfortably. Puzzles pose problems to the brain that help it to use new pathways and neurons, which give the brain considerable exercise. It taxes the left brain to use logic to solve the myriad possibilities which other activities do not stimulate. Crosswords are excellent for vocabulary learning and use. Jigsaws and Rubik cube stimulate different permutations to finally settle on the most likely one. Picture completion and anagrams help approach problem-solving from several angles. Do Sudoku, and memory co-relation activities and skills. Have a good night’s sleep, have a good breakfast of more proteins, meditate often, remain free of stress, eat a lot of fiber (whole grains, fruits and vegetables), nuts, avocado, eat dark chocolate, consume less of fat and use olive oil instead, do Yoga meditation exercises, etc. You need to check out if you are stronger visual or auditory. The visual is a better mode than the auditory. However, if you combine the two modes, you will get the best concentration. Have a special place of learning, which should be well lit, with soft painted walls, well-ventilated, with no distractions. When you get bored, study by writing. If you repeat learning, at least, five to seven times, you will apparently remember for a longer time. Sit comfortably but do not slouch. The reading material should be of a fairly large print. Study at small intervals of about 40 minutes and then take a break or change the subject. Short-term memory is a faculty of the left brain, and long-term memory is a feature of the right brain. When people are stressed, they tend to favor the right brain and abandon the left brain, where short-term memory resides. So, it is really very simple: deal with the stress and activate left brain functions. Here are a few suggestions to activate left brain function: shut your left nostril and breathe, move your eyes from right to left and vice versa for at least half a minute at a time, and do callisthenic exercises with some form of counting, regularly. There is a new exercise called Super Brain Yoga, which is done by holding the right earlobe with your left thumb and index finger, and the left earlobe with your right hand’s thumb and index finger. In this position, you must squat down and rise up and do this for five minutes every day. There is some memory enhancing techniques and study methods that your teacher will be able to guide you with. If your home life is full of distractions and stress, it is likely to affect your memory, adversely. In that case, I suggest that the family goes for counseling too. The following foods do help too: Blueberries, walnuts, turmeric, Spinach, tomatoes, broccoli, acorn squash, green tea, oily fish, boiled egg, turkey, apples, oatmeal, leafy greens, lentils, pumpkin seeds, avocado, cinnamon, thyme, sunflower seeds, and red wine. Avoid sugar and junk food. You may also include these noted foods that are good for your brain health: Brain-Friendly Foods MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. But the MIND approach “specifically includes foods and nutrients that medical literature and data show to be good for the brain, such as berries,” says Martha Clare Morris, ScD, director of nutrition and nutritional epidemiology at Rush University Medical Center. You eat things from these 10 food groups: •Green leafy vegetables (like spinach and salad greens): At least six servings a week •Other vegetables: At least one a day •Nuts: Five servings a week •Berries: Two or more servings a week •Beans: At least three servings a week •Whole grains: Three or more servings a day •Fish: Once a week •Poultry (like chicken or turkey): Two times a week •Olive oil: Use it as your main cooking oil. •Wine: One glass a day You avoid: •Red meat: Less than four servings a week •Butter and margarine: Less than a tablespoon daily •Cheese: Less than one serving a week •Pastries and sweets: Less than five servings a week •Fried or fast food: Less than one serving a week.
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He is having asthma problem and also he smokes regularly. How can we make him stop smoking?

Reparenting Technique, BA, BEd
Psychologist, Bangalore
This person can ill-afford to smoke along with an asthma problem. He must seriously take a call and quit smoking now. Here? s how he can go about it: the habit can be very difficult to halt because of the many conditions attached to smoking. In fact these conditions can exist all through the day unlike other addictions. But your desire to want to stop is the most important factor. It is important to find out about the ill-effects of smoking to have a reason that alarms you about continuing in the habit. The information is really scary. The nicotine in tobacco smoke stimulates the heart beat to raise the blood pressure in no time at all. So you must avoid it like the plague: it is just very bad medicine for you. In fact it is highly toxic too. You will need to stop smoking or consuming any tobacco related items with immediate effect. You should start vigorous exercises, gradually increasing it over a period of time. Do deep breathing exercises every time you feel like smoking (try yoga), and replace the oral urge with some healthy food substitute to satiate the need. You may also take hard candy or chewing gum. If the urge is too strong, then use nicotine chewing gum or nicotine patches, for a little while until the smoking drive reduces substantially. You may also join smokers anonymous in your city where the support is really extraordinary for like-minded people who are also in the same situation. Keep yourself occupied or engaged with interesting activities during the times when it is most tempting. Keep the company of non-smokers for some time i. E. At least for the first 21 days. Above all announce it to everyone that you have quit smoking. Here? s a piece of very good advice: even if you accidentally/willfully take a cigarette, it is not the end of the world? you can start the cessation all over again. You must persevere with the best support until you defeat this addiction. Counseling is very useful in the initial stages and when temptations are at their highest. All the damage you incurred earlier because of the smoking can be reverted back to normal in quick time.
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I can't sleep nowadays. I am preparing for JEE in Kota because of study I started sleeping late at night, but now I want to sleep early but I can't. It is getting worse, I just lay down on my bed hoping for sleep but nothing happened. I don't drink coffee, alcohol nothing. Now in 24 hrs I hardly getting sleep for 2-3 hrs that is also in morning or afternoon. Please advice what can I do for this?

L L. B..,, M.Sc psychy,, N L P, P.G.D.G.C, M.S psychotherapy,, M.A child care, M A, clinical psy, M.A,social psychiatry,, M.Phil., psychology., Ph.D .,psychology
Psychologist, Vijayawada
I can't sleep nowadays. I am preparing for JEE in Kota because of study I started sleeping late at night, but now I w...
Develop to read at day time. Day time more time when compared to the night time. Mind is also work very active in afternoon time. Read night time also but maintain time table how many chapters should I complete. Maintain time up to 12. After take rest without sleep also you go to bed. After you will get sleep. Develop that attitude sincerely practise it then automatically it will become your regular attitude. Develop schedule of work, plan of action, time management based on this go for studies. Without plan it is waste of time unnecessary leads to other problems like this. Be plan based on that follow. Then take rest. Be friendly with others. Be happy and be sociable. Ok best of luck best wishes.
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Patient suffering from chronic Paranoid schizophrenia develop Palpitation, Giddiness, Blurred Vision, Oedema in both foot, Frequent Urinate, Loss of appetite. Last Week Blood report Hb. 9.4gm. T.WBC 9000 Platelet 1,60000,Bl. Glucose (F) 94 PP165creatinine0. 7. Cholesterol now with in normal limit. Total Protein Below normal .Enzymes are in normal limit. Patient E.C.G report on 06.12.2016 incomplete right bundle branch block. T wave Abnormality, A nterior ischemia Abnormal ECG. Now medication she is getting Valporate500 mg twice aday. Pan D in the morning. Levo thyroxine125 mcg. becosules after lunch. Oliment5 mg.Atorva10 To Dr. Has change the medication. Aft.B/F Lurasid40 half tab. For 4 days ,Oliment2. 5 at 6P. M n Dexorange aft. Lunch. Other medicine will remain same. Will it be helpful for her looking at her clinical condition. Help me please Regards.

MBBS, DPM
Psychiatrist, Bangalore
Dear lybrate-user, Your wife had other medical problems apart from Schizophrenia. She is on medications for Schizophrenia also. All medicines have side effects on other systems of the body. One has to weigh the benefit vs side effect. Your doctor who has been treating her is the best person to assess all these. Lurasidone being a recent medicine may have better bet now. But it is only expected - may not be in your wife since the psychiatrists don't have much personal experience- because it is a new tablet. However you need to consult a physician also side by side. These symptoms may be due to thyroid imbalance. I don't know your wife's age. May be she is menopausal needing hormonal change.
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I have sleeping disorder. I have problem with my relationship from the marriage and I am getting depressed whenever I think about her. I live alone now and I don't get sleep at nights and you had started spending to work at office in late hours, and when I come home I used spend time with TV or smart phones. Which results in sleeping in the morning hours and I m always late to office now a days. I just want to bring me back as I was before marriage. Can anyone help me in resolving this.

Reparenting Technique, BA, BEd
Psychologist, Bangalore
I have sleeping disorder. I have problem with my relationship from the marriage and I am getting depressed whenever I...
Obviously the separation from your wife is not going down well with you. If the problem in that relationship is ‘irretrievable’ (as lawyers tend to term it as such only for legal purposes), which I do not endorse that unless you have explored all possible attempts. If it ever goes into divorce without trying every possible means to seek help, then both of you will regret it later when the matter becomes too far gone, and there is no way of turning the clock back. Sometimes it may just be a problem of egos. If that is the case, I advise you at least to put aside your ego and take the initiative without losing any ground in the negotiation. If you have not been for marriage counseling, you are missing a very important intervention. Apart from that I am certain there are a lot of emotions troubling you about the separation. There may be sadness, fear, and anger and it is recommended that you seek the help of a professional to help you process those feelings. You are currently disrupting your biorhythms, which will not only add to stress unknown to you, but will also make your depression worse. Light from the TV and mobile phones will further stimulate the pineal glands and keep you awake. I suggest that you do the following besides going for therapy for marital counseling: Go for regular exercise (breathing through your nostrils only) at a fixed time (at about 6 am) every day, whether you sleep or not. You must develop this habit of sleeping by 10 pm latest every night and wake up at a uniform time by 6 am every morning, even if you do not get sleep. If you do not get sleep, just lie down and if you have a bed lamp (or you could get one) lie down and read something light but not exciting. Your eyes will tire and you will fall asleep. If you like you may also put on light and soft music with the sleep function on. Depending on whether you are a visual or auditory person, you may watch TV in a lying down position until you feel sleepy. Have a warm bath before going to bed (for some people a cold bath at night seems to induce sleep! If you are one of them, please do so). Place the head side of your bed in a North-South position. The room must be as dark as possible and there should be no electronic items that give off even a light LED glow. There must be ample ventilation in the room. Avoid strong odors, except lavender, on your body or in the room, or on your sheets and clothes. There should not be any live plants in your bedroom. Sleep with the lightest of clothes or without any clothing. When lying down to sleep, lie down on your left ear as much as possible, and you could use a pillow between your knees. Do not sleep directly under an overhead fan. You must eat a good breakfast, a fairly light lunch, and an early dinner, which should be a very light meal. Whatever you eat in the other meals, have only a pure carbohydrate meal at night with any vegetables, and preferably before 8 pm. Do not drink much liquids after or near about dinner time. When lying down to sleep you may use the 4-7-8 breathing pattern of sleep-inducement i.e. breathe in for four counts through your nostril only, hold for 7 counts, and exhale with a whoosh sound, through your mouth only, for 8 counts. Repeat this four times in the morning and just before you sleep at night. If you know Emotional Freedom Technique or EFT (check this out either on YouTube or Google), then please practice this too for sleep induction. Self-hypnosis and slow relaxation techniques at night will be tremendously useful. Pray last thing at night before you sleep.
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My wife is suffering from psychic disorder and is taking Rispond plus 1 tab daily at bed time from last 16 years. From last 6 months she has been advised by the Doctor to takeolimelt10 mg. One tab per day at night. Is this a lifelong treatment or this will be stopped at some point of time. Please advise.

Reparenting Technique, BA, BEd
Psychologist, Bangalore
My wife is suffering from psychic disorder and is taking Rispond plus 1 tab daily at bed time from last 16 years. Fro...
Schizophrenia is a lifelong disease and the treatment is good for her and must be continuously monitored by the doctor. However, I advise you to take her for therapy as well to provide her with skills and techniques to understand her condition and the measures she can take to have a relatively fulfilling life. This combination will help her tremendously but do not expect great changes. It will be a gradual process but somewhat rewarding. I commend you for having lived with her and helped her this far. The journey is, however, not complete and you will need to give her all he support until the end. If you have other people at home, they could all help too. If you notice any unusual symptoms, immediately inform the doctor. I wish you had started therapy a long time ago. Anyway do seek this help from a professional comp[etent to handle psychotic disorders like schizophrenia.
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What is depression, what is the difference between sound sleep/pelease tell m

BHARAT JYOTI, MRACGP, INCEPTOR, MD-PhD, FIPS, Fellow of Academy of General Education (FAGE), DPM, MBBS
Psychiatrist,
Clinical depression, or a major depressive episode, can include any of the following symptoms: Feeling sad most of the time feeling tired or having low energy most of the day Loss of interest in activities once enjoyed Changes in appetite, weight loss or weight gain Trouble concentrating Difficulty sleeping Feeling worthless Feeling helpless or hopeless Feeling anxious or agitated Unexplained headaches, stomach problems or muscular/skeletal pain Thoughts of death or suicide. SLEEP: The secret to getting good sleep every night Well-planned strategies are essential to deep, restorative sleep you can count on, night after night. By learning to avoid common enemies of sleep and trying out a variety of healthy sleep-promoting techniques, you can discover your personal prescription to a good night?s rest. The key, or secret, is to experiment. What works for some might not work as well for others. It?s important to find the sleep strategies that work best for you. The first step to improving the quality of your rest is finding out how much sleep you need. How much sleep is enough? While sleep requirements vary slightly from person to person, most healthy adults need at least eight hours of sleep each night to function at their best. How to sleep better tip 1: Keep a regular sleep schedule Getting in sync with your body?s natural sleep-wake cycle?your circadian rhythm?is one of the most important strategies for achieving good sleep. If you keep a regular sleep schedule, going to bed and getting up at the same time each day, you will feel much more refreshed and energized than if you sleep the same number of hours at different times. This holds true even if you alter your sleep schedule by only an hour or two. Consistency is vitally important. Set a regular bedtime. Go to bed at the same time every night. Choose a time when you normally feel tired, so that you don?t toss and turn. Try not to break this routine on weekends when it may be tempting to stay up late. If you want to change your bedtime, help your body adjust by making the change in small daily increments, such as 15 minutes earlier or later each day. Wake up at the same time every day. If you?re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. As with your bedtime, try to maintain your regular wake-time even on weekends. Nap to make up for lost sleep. If you need to make up for a few lost hours, opt for a daytime nap rather than sleeping late. This strategy allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm, which often backfires in insomnia and throws you off for days. Be smart about napping. While taking a nap can be a great way to recharge, especially for older adults, it can make insomnia worse. If insomnia is a problem for you, consider eliminating napping. If you must nap, do it in the early afternoon, and limit it to thirty minutes. Fight after-dinner drowsiness. If you find yourself getting sleepy way before your bedtime, get off the couch and do something mildly stimulating to avoid falling asleep, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep. Discovering your optimal sleep schedule Find a period of time (a week or two should do) when you are free to experiment with different sleep and wake times. Go to bed at the same time every night and allow yourself to sleep until you wake up naturally. No alarm clocks! If you?re sleep deprived, it may take a few weeks to fully recover. But as you go to bed and get up at the same time, you?ll eventually land on the natural sleep schedule that works best for you. How to sleep better tip 2: Naturally regulate your sleep-wake cycle Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Melatonin production is controlled by light exposure. Your brain should secrete more in the evening, when it?s dark, to make you sleepy, and less during the day when it?s light and you want to stay awake and alert. However, many aspects of modern life can disrupt your body?s natural production of melatonin and with it your sleep-wake cycle. Spending long days in an office away from natural light, for example, can impact your daytime wakefulness and make your brain sleepy. Then bright lights at night?especially from hours spent in front of the TV or computer screen?can suppress your body?s production of melatonin and make it harder to sleep. However, there are ways for you to naturally regulate your sleep-wake cycle, boost your body?s production of melatonin, and keep your brain on a healthy schedule. Increase light exposure during the day Remove your sunglasses in the morning and let light onto your face. Spend more time outside during daylight. Try to take your work breaks outside in sunlight, exercise outside, or walk your dog during the day instead of at night. Let as much light into your home/workspace as possible. Keep curtains and blinds open during the day, and try to move your desk closer to the window. If necessary, use a light therapy box. A light therapy box can simulate sunshine and can be especially useful during short winter days when there?s limited daylight. Boost melatonin production at night Turn off your television and computer. Many people use the television to fall asleep or relax at the end of the day, and this is a mistake. Not only does the light suppress melatonin production, but television can actually stimulate the mind, rather than relaxing it. Try listening to music or audio books instead, or practicing relaxation exercises. If your favorite TV show is on late at night, record it for viewing earlier in the day. Don?t read from a backlit device at night (such as an iPad). If you use a portable electronic device to read, use an eReader that is not backlit, i.E. One that requires an additional light source such as a bedside lamp. Change your bright light bulbs. Avoid bright lights before bed, use low-wattage bulbs instead. When it?s time to sleep, make sure the room is dark. The darker it is, the better you?ll sleep. Cover electrical displays, use heavy curtains or shades to block light from windows, or try a sleep mask to cover your eyes. Use a flashlight to go to the bathroom at night. If you wake up during the night to use the bathroom?as long as it?s safe to do so?keep the light to a minimum so it will be easier to go back to sleep. How to sleep better tip 3: Create a relaxing bedtime routine If you make a consistent effort to relax and unwind before bed, you will sleep easier and more deeply. A peaceful bedtime routine sends a powerful signal to your brain that it?s time to wind down and let go of the day?s stresses. Make your bedroom more sleep friendly Make Sure Your Bed Is Comfortable Keep noise down. If you can?t avoid or eliminate noise from barking dogs, loud neighbors, city traffic, or other people in your household, try masking it with a fan, recordings of soothing sounds, or white noise. You can buy a special sound machine or generate your own white noise by setting your radio between stations. Earplugs may also help. Keep your room cool. The temperature of your bedroom also affects sleep. Most people sleep best in a slightly cool room (around 65? F or 18? C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep. Make sure your bed is comfortable. You should have enough room to stretch and turn comfortably. If you often wake up with a sore back or an aching neck, you may need to invest in a new mattress or a try a different pillow. Experiment with different levels of mattress firmness, foam or egg crate toppers, and pillows that provide more or less support. Reserve your bed for sleeping and sex If you associate your bed with events like work or errands, it will be harder to wind down at night. Use your bed only for sleep and sex. That way, when you go to bed, your body gets a powerful cue: it?s time to either nod off or be romantic. Relaxing bedtime rituals to try Read a book or magazine by a soft light Take a warm bath Listen to soft music Do some easy stretches Wind down with a favorite hobby Listen to books on tape Make simple preparations for the next day How to sleep better tip 4: Eat right and get regular exercise Your daytime eating and exercise habits play a role in how well you sleep. It?s particularly important to watch what you put in your body in the hours leading up to your bedtime. Stay away from big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Fatty foods take a lot of work for your stomach to digest and may keep you up. Also be cautious when it comes to spicy or acidic foods in the evening, as they can cause stomach trouble and heartburn. Avoid alcohol before bed. Many people think that a nightcap before bed will help them sleep, but it's counterintuitive. While it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. To avoid this effect, stay away from alcohol in the hours before bed. Cut down on caffeine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Consider eliminating caffeine after lunch or cutting back your overall intake. Avoid drinking too many liquids in the evening. Drinking lots of water, juice, tea, or other fluids may result in frequent bathroom trips throughout the night. Caffeinated drinks, which act as diuretics, only make things worse. Quit smoking. Smoking causes sleep troubles in numerous ways. Nicotine is a stimulant, which disrupts sleep, plus smokers experience nicotine withdrawal as the night progresses, making it hard to sleep. If you?re hungry at bedtime For some people, a light snack before bed can help promote sleep. When you pair tryptophan-containing foods with carbohydrates, it may help calm the brain and allow you to sleep better. For others, eating before bed can lead to indigestion and make sleeping more difficult. Experiment with your food habits to determine your optimum evening meals and snacks. If you need a bedtime snack, try: Half a turkey sandwich A small bowl of whole-grain, low-sugar cereal Granola with low-fat milk or yogurt A banana You?ll also sleep more deeply if you exercise regularly. You don?t have to be a star athlete to reap the benefits?as little as 20 to 30 minutes of daily activity helps. And you don?t need to do all 30 minutes in one session. You can break it up into five minutes here, 10 minutes there, and still get the benefits. Try a brisk walk, a bicycle ride, or even gardening or housework. Some people prefer to schedule exercise in the morning or early afternoon as exercising too late in the day can stimulate the body, raising its temperature. Even if you prefer not to exercise vigorously at night, don?t feel glued to the couch, though. Relaxing exercises such as yoga or gentle stretching can help promote sleep. How to sleep better tip 5: Get anxiety and stress in check Do you find yourself unable to sleep or waking up night after night? Residual stress, worry, and anger from your day can make it very difficult to sleep well. When you wake up or can?t get to sleep, take note of what seems to be the recurring theme. That will help you figure out what you need to do to get your stress and anger under control during the day. If you can?t stop yourself from worrying, especially about things outside your control, you need to learn how to manage your thoughts. For example, you can learn to evaluate your worries to see if they?re truly realistic and replace irrational fears with more productive thoughts. Even counting sheep is more productive than worrying at bedtime. If the stress of managing work, family, or school is keeping you awake, you may need help with stress management. By learning how to manage your time effectively, handle stress in a productive way, and maintain a calm, positive outlook, you?ll be able to sleep better at night. Relaxation techniques for better sleep Relaxation is beneficial for everyone, but especially for those struggling with sleep. Practicing relaxation techniques before bed is a great way to wind down, calm the mind, and prepare for sleep. Some simple relaxation techniques include: Deep breathing. Close your eyes, and try taking deep, slow breaths, making each breath even deeper than the last. Progressive muscle relaxation. Starting with your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up from your feet to the top of your head. Visualizing a peaceful, restful place. Close your eyes and imagine a place or activity that is calming and peaceful for you. Concentrate on how relaxed this place or activity makes you feel. How to sleep better tip 6: Ways to get back to sleep It?s normal to wake briefly during the night. In fact, a good sleeper won?t even remember it. But if you?re waking up during the night and having trouble falling back asleep, the following tips may help. Stay out of your head. The key to getting back to sleep is continuing to cue your body for sleep, so remain in bed in a relaxed position. Hard as it may be, try not to stress over the fact that you?re awake or your inability to fall asleep again, because that very stress and anxiety encourages your body to stay awake. A good way to stay out of your head is to focus on the feelings and sensations in your body. Make relaxation your goal, not sleep. If you find it hard to fall back asleep, try a relaxation technique such as visualization, deep breathing, or meditation, which can be done without even getting out of bed. Remind yourself that although they?re not a replacement for sleep, rest and relaxation still help rejuvenate your body. Do a quiet, non-stimulating activity. If you?ve been awake for more than 15 minutes, try getting out of bed and doing a quiet, non-stimulating activity, such as reading a book. Keep the lights dim so as not to cue your body clock that it?s time to wake up. Also avoid screens of any kind?computers, TV, cell phones, iPads?as the type of light they emit is stimulating to the brain. A light snack or herbal tea might help relax you, but be careful not to eat so much that your body begins to expect a meal at that time of the day. Postpone worrying and brainstorming. If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when you are fresh and it will be easier to resolve. Similarly, if a brainstorm or great idea is keeping you awake, make a note of it on paper and fall back to sleep knowing you?ll be much more productive and creative after a good night?s rest. How to sleep better tip 7: Cope with shift work sleep disorder A disrupted sleep schedule caused by working nights or irregular shifts can lead to sleepiness in the work place, affect your mood, energy, and concentration, and increase your risk of accidents, injuries, and work-related mistakes. Shift workers tend to suffer from two problems: sleeping at home during the day and staying awake at work during the night. To avoid or limit these problems: Limit the number of night or irregular shifts you work in a row to prevent sleep deprivation from mounting up. If that?s not possible, avoid rotating shifts frequently so you can maintain the same sleep schedule. Avoid a long commute that reduces sleep time. Also, the more time you spend traveling home in daylight, the more awake you?ll become and the harder you?ll find it to get to sleep. Drink caffeinated drinks early in your shift, but avoid them close to bedtime. Take frequent breaks and use them to move around as much as possible?take a walk, stretch, or even exercise if possible. Adjust your sleep-wake schedule and your body?s natural production of melatonin. Expose yourself to bright light when you wake up at night, use bright lamps or daylight-simulation bulbs in your workplace, and then wear dark glasses on your journey home to block out sunlight and encourage sleepiness. Eliminate noise and light from your bedroom during the day. Use blackout curtains or a sleep mask, turn off the phone, and use ear plugs or a soothing sound machine to block out daytime noise. Make sleep a priority at the weekends or on your nonworking days so you can pay off your sleep debt. How to sleep better tip 8: Know when to see a sleep doctor If you?ve tried the tips above and are still struggling with sleep problems, you may have a sleep disorder that requires professional treatment. Consider scheduling a visit with a sleep doctor if, despite your best efforts at self?help, you are still troubled by any of the following symptoms: Persistent daytime sleepiness or fatigue Loud snoring accompanied by pauses in breathing Difficulty falling asleep or staying asleep Unrefreshing sleep Frequent morning headaches Crawling sensations in your legs or arms at night Inability to move while falling asleep or waking up Physically acting out dreams during sleep Falling asleep at inappropriate times
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I am 28 years old married female. Right now I am facing problems in all the aspects of my life. My Parents : I know that my Dad is going around with other woman & my mom has discovered it. He keeps on manipulating her & tell me that he can't tolerate her behavior. But unfortunately I can't tell him that I know the truth & mom is right. Husband & inlaws : I got married in Nov 2013 & my husband is not having any work from last 2 years. He is freelancer & says that he can't do anything except films. Inlaws stay with us & I need to look after all the financial expenses. My Career : I left job & started own business in September 2014 in partnership. My husband told my business partner about the family situation & my partner has fallen for me. He is married with 2 kids. I tell him that its wrong & think about children. He is asking me for marriage. Whenever he asks & i say No , he tries to kill himself. One of my husband's relative, he is builder & rich man. My mother in law told him that My parents are rich & can take care of everything as I am daughter. And my husband asked him for financial help. So he knows the situation. He called me up & asked for marriage. I mean this is so pathetic, they think her husband is not earning so we can marry her. I am fed up of everything. Please help me.

BASM, MD, MS (Counseling & Psychotherapy), MSc - Psychology, Certificate in Clinical psychology of children and Young People, Certificate in Psychological First Aid, Certificate in Positive Psychology
Psychologist, Palakkad
Such issues are there with every household. Your husband is duty bound towards their family. He should do your duty. As the daughter in law to that house, you are also duty bound. Take care
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I am a 21 year old female. How can I improve mind power. Could you suggest some foods for that?

BASM, MD, MS (Counseling & Psychotherapy), MSc - Psychology, Certificate in Clinical psychology of children and Young People, Certificate in Psychological First Aid, Certificate in Positive Psychology
Psychologist, Palakkad
Dear, memory and mind power consists of understanding, storing and recollection of information you learn. Understanding depends on concentration. The more creative you are on doing tasks or reading, the more you understand. Storage and recollection depends on your understanding and how well you review what you have learned. Repetition and review of material learned and other tasks provides easy recollection. You can improve your concentration and total brain power with the help of green leafy vegetables, exercise, creative activities, number puzzles like sudoku etc. Hard work is the key to learning and recollection. Post a private question to me and I shall provide you more tips. Take care.
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