Dr. M.S. Kanwar

Read a book..atleast one chapter before sleeping.Do some yog nidra...or hear it.Make a mental to do list for next day.Involve in some work ...always. practice it ..you will get sleep.

1.You may be having anxiety or stress. Avoid stress. 2.You need 7-8 hours of sound sleep to remain healthy. 3.Go for regular exercise, Take part in games and sports, 4.Do yoga, meditation and deep breathing exercise like pranayama to calm your mind, control your emotion, relieve anxiety and improve concentration. 5.Adhere to a specific sleep time and regular schedule 6.Take light dinner. 7.Avoid taking tea/coffee at bed time. 8. Don’t go to sleep immediately after dinner.Take a small walk after dinner and if possible take hot water bath before sleep. Read a light magazine or interesting book before going to bed 9. Avoid late night. 10.Don’t sleep in day time 11.Don’t take sleeping pill 12. If no relief consult doctor

Hi 1-1 drop of cow ghee in both nostrils at night time before sleep....take sarpgandha vati 1-1 tab twice a day....take pranacharya no tens capsule 1-1 twice a day...avoid spicy food...junk food...fermented food.....tea...coffee...do pranayama early in the morning....

Hi, gud noon, healthy sleep is one of most support in tripod of health n fitness, if 1 get disturbed all gets deranged so only popping sleeping pill lands you in vicious cycle. So consider to have authentic ayurveda opinion beside u. Sure i'll promise u, you'll appreciate ayur opinion n the way ayurveda deal life as whole. This may include medicines n therapy like bast I (before 12-15 days of your lmp), abhyanga, shiro-dhara,

Start with Tablet folvite 5mg once a day for six months and tablet vitamin D3 60000iu once a week for six months

Dear lybrate user, take homoeopathic mother tincture acid phos q, 30 drops, thrice daily, after meals in a cup of water. Try to get a un-interrupted sleep of 8 hours daily. Drink a lots of water daily. If you have a habit of masturbation then you should not masturbate for more than twice in a week.

About your 1st question this is your habit think good do good. And for your leg start some weight training it may help full for increase your muscle girth.

Please follow these tips: Don't get too worried and anxious. Relax well. Avoid drinking coffee or tea after 7 PM, Take hot water bath before going to bed. Have light food and drink a glass of warm milk at night. Listen to soothing music or read some magazines while you are on bed. Keep your mobile in silent mode at night. Do not work on your laptop on the bed or watch TV till late night. Sleep in a dark and silent room. Take tab. Crocin sos to relieve headache.

Take one glass of pure Milk before going to bed. Automatically you will get sleep. Otherwise contact me privately , I will inform you the Ayurvedic Medicine.OK

7 hour sleep is okay more sleep will make person dull One thing i want to tell you that if you can relax your mind by Rajyoga meditation than you can reduce your sleep upto 6 hours and you will feel fresh and active