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Ms. Tripti Khanna

Master in Food Science and Nutrition

Psychologist, Pune

9 Years Experience  ·  500 at clinic
Ms. Tripti Khanna Master in Food Science and Nutrition Psychologist, Pune
9 Years Experience  ·  500 at clinic  ·  ₹ online
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Personal Statement

My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them....more
My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them.
More about Ms. Tripti Khanna
Ms. Tripti Khanna is an experienced Psychologist in NIBM, Pune. She has over 9 years of experience as a Psychologist. She is a Master in Food Science and Nutrition. You can consult Ms. Tripti Khanna at Swasthlife in NIBM, Pune. Book an appointment online with Ms. Tripti Khanna on Lybrate.com.

Lybrate.com has a number of highly qualified Psychologists in India. You will find Psychologists with more than 29 years of experience on Lybrate.com. You can find Psychologists online in Pune and from across India. View the profile of medical specialists and their reviews from other patients to make an informed decision.

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Education
Master in Food Science and Nutrition - SNDT Women's University - 2007
Languages spoken
English
Hindi

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Sir my exams are coming soon so I want to increase my concentration on only studies and more remember I was now btech.

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
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Dear Lybrate user, 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. 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.

I am suffering from depression and I can't bear please help me please I cannot wait any movement please help me please.

Reparenting Technique, BA, BEd
Psychologist
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I am suffering from depression and I can't bear please help me please I cannot wait any movement please help me please.
If you have depression then there are some major ramifications to take into account. I believe there may be some genetic predisposition or there has been some childhood issue, related to anger, that needs urgent attention. You must go and meet with a counselor immediately and if that person advises that you meet with a doctor you must do so and cooperate to your utmost. Please visit these professionals along with your parents. In the meantime please do the following sincerely because you could resolve the problem better with good cooperation: Have a good night’s sleep, have a good breakfast of more proteins, meditate often, remain free of stress, eat a lot of fiber, nuts, avocado, exercise regularly, eat dark chocolate, do Yoga meditation exercises, etc. I suggest you do the opposite of what this depression makes you feel like doing (actually, not doing): you will need to fight this condition. You must become active; stay upright during the daylight time; meet people; never sleep during the day, wake up by 6 am every day, play some active games, especially contact games, do physical exercises, talk to people and join some social clubs, attend Yoga classes etc. Watch sitcoms on TV or comedies and cheer yourself up. Go for excursions in groups, for outings, camps, conferences, and religious conventions. Get a pet dog and spend time training it, exercising it and relating to it. Expose yourself to some sunlight every day, at least, 30 minutes but not in the scorching heat. Whatever happens, please incorporate these three important adaptations in your life: always be responsible, be respectful, and be functional. If you did these three, lots of things will go well in life. Please pray and have faith in God to alleviate your sufferings. Don’t wait for others to help. Use your own motivation, which might be at its lowest, but persevere and win this battle. Above all to be really happy, you need to live in love and for love. Learn all about emotions and how to handle them and that will get you out of the depression rather easily and quickly. A counselor is there only to facilitate you, all the hard word must come from you, and your cooperation with that person is very critical for your success. Be positive every day and learn to be contented with what you have. Do some left brain exercises: it is the happy brain. Here are a few suggestions: 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. Whatever happens please cooperate with the therapy and do not discontinue until the condition is completely resolved.

Respected sir, Mai pehle depression ka patient tha. Kuch mahine pehle mujhe neend aane me pareshani hone lagi Achanak se. Uske Baad ab Mujhe kuch v theek se yaad nhi rehta turant ki baat v bhool ja rha Hun aur ab Mujhe neend v bahot lagti hai 24 ghante neend bahot tez aati Rehti hai jaise ki bahot Dino se nhi Soya Hun aur kuch feel v nhi hota. Mai kitni v der so lun neend aata hi rehta hai. Office me kuch v nhi ker pata. please help.

MD - Psychiatry
Psychiatrist
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Respected sir, Mai pehle depression ka patient tha. Kuch mahine pehle mujhe neend aane me pareshani hone lagi Achanak...
You are going through grief, which is normal after loss of a loved one. Time is the healer for the emotional and behavioral changes, however if your depression is severe enough to affect you in a significant manner, kindly consult a psychiatrist for short term antidepressant medication, depending on the complaints.
2 people found this helpful

From the past 30 years my father was suffering with mental imbalance that means talking more with others, sleeping only 3 hours a day, and doing things which are not necessary, for that we had consulting a psychiatrist doctor he is giving one injection named RELIANCE, earlier when it was injected to him he calm down for 6 to 8 months, gradually the period was decreased to 3 to 2 month's. In that period he used to sleep more than 13 hours a day. Is there any permanent cure for this problem ?

DHMS (Hons.)
Homeopath
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From the past 30 years my father was suffering with mental imbalance that means talking more with others, sleeping on...
Hello, lybrate user, to keep his nerve calm, he is requires to remain in rest, mentally hence, required to sleep most of the time. You may give him homoeo medicines/ @ gelsemium 20-6 pills, thrice. @ five phos 6x-4 tbs, thrice. *his diet be easily digestible, *? should tk, plenty of water, *go for meditation to reduce his stress and to nourish his brain to keep his nerve calm. *report periodically, >your feedback will be appreciated for further followup please. Tk care.
4 people found this helpful

I am 33 years old female. I have been observing increased forgetfulness in myself for past 15 years or so. It's more like short term memory loss.please help me

DHMS (Diploma in Homeopathic Medicine and Surgery)
Homeopath
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Homoeopathic medicine BACOPPA MONNERI ( Wilmar Schwabe India) Chew 2 tab twice daily Bramhari pranayam daily for 15 minutes Report after 30 days

Some words are not pronounced clearly by me. How I can prounce the words clearly. And that disorder is from my childhood please suggest me how I should do?

Bachelor of Audiology & Speech Language Pathology (B.A.S.L.P)
Audiologist
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Dear lybrate-user which words difficulty pronounce, if you do the place & manner of articulation you can pronounce clearly but first you consult the speech therapist near by your area then apply the technique.
2 people found this helpful

Dr. I am stammering too much. Does that stammering have treatment or operation. I really worried about it so much.

M.S. Counselling and Psychotherapy
Psychologist
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You can consult a speech therapist for stammering. You need to observe, if you stammering is more in particular situations or do you stammer more while you are with some specific people. If it is so, then the stammering is more because of lack of confidence and because of fear of being judged by others. If the stammer was there even in the childhood, then may be you were scared of some people and there might have been performance anxiety and lack of self esteem. You may consult a counsellor who can help you in building up your self confidence. A systematic therapy will be of help. All the best.
1 person found this helpful

Ever Wondered Why You Are Unable To Concentrate?

General Physician (AM)
Alternative Medicine Specialist
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"Wondering how will you ever clear that ever growing task list at work or the one at home? Wondering why you are unable to focus and get it all done ? Here are reasons why you might not be able to concentrate.

1) Multitasking: Multitasking is a myth. Everything that you want to do needs your extended focus to bring it to completion. While we might feel we can do many things and achieve a lot within a stipulated time, what we don't realize is that we lose time switching between tasks particularly when the tasks are new or complex. It takes a while to go back to where you left something off. Try avoiding it.

2) Getting bored: You tend to get easily distracted when you are on a dull task. It is difficult to focus if you are not interested in what you are doing.When you are bored, everything else is more appealing. There are two ways to beat it. One, you can bribe yourself into reaching a certain milestone by keeping a reward at the end of it. Two - schedule breaks. It will ensure that you will be refreshed.

3) Living in the past or future: We cannot focus on the present if we keep revisiting what somebody did in the past or do not stop worrying about an event that hasn't even occurred yet. These mental distractions cannot be pinned but take a lot of our bandwidth. They don't let us concentrate. Best way is to make conscious effort at dismissing such thoughts. Training yourself to meditate is also a way out.

4) Gadget addiction: You guessed it right. The biggest distraction of our times is your mobile phone, with all the apps and the blessed 'social media' which was conceived to distract. The urge to respond to that text, post, tweet or email never lets you stay focused. You can beat the electronic interruptions by being strict with yourself. Discipline yourself to check the updates every couple of hours or so.

5) Tiredness: Long hours of work or lack of sleep impairs attention and ability to focus. You start dragging yourself through the day without accomplishing much. Getting at least seven hours of sleep will go a long way toward improving your focus during the day.

Have any further questions? Click on consult privately to ask me.

From Lybrate: If you found this tip useful, please thank the doctor by clicking on the heart icon below. Also, spread good health by sharing this tip with your loved ones over Whatsapp, Facebook and other media"
Ever Wondered Why You Are Unable To Concentrate?
776 people found this helpful

How can I increase my memory? I forgot things after sometime. Please suggest me. If.

Reparenting Technique, BA, BEd
Psychologist
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Stress can foil concentration and learning ability. Although concentration is different to memory, they can affect each other. Concentration precedes memory. If you are under stress your concentration will go for a toss, then naturally memory will be totally foiled. So meet with a counselor to take care of the stress and your memory will happily return. You can follow these simple rules in the meantime: Have a good night’s sleep, have a good breakfast of more proteins, meditate often, remain free of stress, eat a lot of fiber, nuts, avocado, exercise regularly, eat dark chocolate, 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. 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. 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. 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. Now take you pick!
1 person found this helpful

How much exercise do people over age 50 really need? How much alcohol can someone over 50 safely drink, and does our tolerance change with aging?

Reparenting Technique, BA, BEd
Psychologist
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People over 50 can do considerable exercise and workouts, if they are not suffering from any ailments. In that case they will need to check with their physician to see what is permissible. Even if they are not allowed vigorous exercise, daily brisk walking for at least half an hour is excellent. There is an exercise called High Intensity Interval Exercise, which is for a 20 minute duration only and is excellent for various reasons. One can also follow the XBX Plan which is followed by the Royal Canadian Air force and it is excellent too. You can check for both of these on Google. A man can consume two drinks a day, if he is fit. Yes, as one ages the tolerance will decrease and he will need less to create a buzz.
5 people found this helpful

I have a problem of stammering. I consulted many doctors but my problem is with me. Im 24 years old and whenever I am but nervous I usually start stammering to any question I am being asked. Please help me if you have any suggestions it will be helpful.

D.H.l.S.,BASLP, B.ED. S.E.
Speech Therapist
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Advice: _ speech assessment by speech therapist Breathing exercise by different types small and long sentence exercise continue Regular speech therapy.

I am taking so stressed about my studies so what should I do?

Reparenting Technique, BA, BEd
Psychologist
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I am taking so stressed about my studies so what should I do?
Natural concentration is when the mind can hold a thought for a long time, when thoughts are under our own control. Without concentration the mind goes here, there and everywhere, jumping like a monkey from branch to branch, idea to idea. When there is a natural concentration, we can control our mind and there is peace. This one-pointed concentration on a thought, holding it for as long as we like, gradually collects strength in the mind and in the self. A strong mind is a mind that is peaceful, stable, satisfied and can remain in the deeper meaning of a thought. There is no waste caused by over-thinking, or the high speed of thought: These are the two greatest diseases of the mind these days, which is why there is so much stress and mental breakdown. You can follow these simple rules: Have a good night?s sleep, have a good breakfast of more proteins, meditate often, remain free of stress, eat a lot of fiber, nuts, avocado, exercise regularly, eat dark chocolate, 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. Afternoons are a bad time to do study by reading. 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. In a calm disposition concentration is much better and you will be able to study better. You may need to make notes and reduce the quantity of material to be studied and that will make it easier. Today the syllabi is very heavy and so it is difficult but you must find ways of giving more important topics more of your time and attention and that way you will prioritize your effort.
1 person found this helpful

Dealing with Stress

C.S.C, D.C.H, M.B.B.S
General Physician
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Stress may be broadly defined as comprising of three components, namely a "known situation, interpretation of a situation and the physical and mental reaction to that interpretation of the situation".

• Stress is a situation: There cannot be a stress without a situation. One cannot be stressed about some event occurring in USA without knowing the person or the situation. The situation requires familiarity with the particular sensory object (known situation).

• Stress is an interpretation of a situation: Without interpretation, stress is not possible. The same situation can be interpreted differently by different people. A stimulus may be stressful to one but not to the other.

• Stress is a physical and mental response to the interpretation of the situation: Stress manifests because of a chemical imbalance resulting due to sympathetic over-activity, which manifests as mental and or physical symptoms.

Stress is the body’s physical and mental response to the interpretation of a situation. Management of stress, therefore, involves either changing the situation, changing the interpretation of the situation or making the body resistant to physical and mental changes in the situation.

Practicing Patanjali’s eight limbs of yoga via living a yogic lifestyle, adhering to the various Dos and Don’ts in life as taught in various religious teachings, and learning to meditate helps our body to resist these sympathetic–activating changes and handle the stressful situation. These involve proper diet, exercise, meditation and relaxation exercises. Changing the interpretation of a situation involves counseling. Cognitive behavior therapy used in counseling is one such example. Change in interpretation requires deeper understanding of the problem and removal of the obstacles. This can be done by using Ganesha’s principles of stress management, Rosenburg’s Principle of Non–Violent Communication, or the principles of counseling from Bhagwad Gita. Change of the situation is the final resort for solving the problem, even though this may not be always possible. For example, in a dispute between husband and wife, divorce should be the last choice, after all counseling efforts have failed to resolve the issue.
Dealing with Stress

How to reduce stress?

PhD (Psychology), MSc Psychology, MS
Psychologist
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Dear, stress is simply a reaction to a stimulus that disturbs our physical or mental equilibrium. In other words, it's an omnipresent part of life. A stressful event can trigger the? fight-or-flight? response, causing hormones such as adrenaline and cortisol to surge through the body. A little bit of stress, known as? acute stress? can be exciting? it keeps us active and alert. But long-term, or? chronic stress? can have detrimental effects on health. You may not be able to control the stressors in your world, but you can alter your reaction to them. I need to know, what are the causes with which you are stressed? once you know the reason, you will be able to adjust with it with some tips and tricks. Please let me know the details. Take care.

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
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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

I know a mom whose son is 14 years old. He is a good boy but sometimes he misbehaves with his mom, do not show any respect. His anger is in peak point. His mom's nature is friendly with him. But due to his weird behavior she feels very irritate. What is the solution for this problem?

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
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Dear lybrate user. I can understand. Anger and aggression are emotions. These emotions always arise because of irritation, disappointment or events which were negative and not expected. But you should understand, these are common. You cannot change situations or circumstances. But we can always alter our perception and behavior about what is happening. This the core of anger management. I suggest online anger management training. Take care.
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B.Sc. - Dietitics / Nutrition
Dietitian/Nutritionist
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Use the statement 'I don't' as opposed to 'I can't' A recent study revealed that it is more psychologically empowering to believe and state that YOU DONT do something as opposed to believing and stating that YOU CANT do said thing / consume said meal.
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Sir I did not find any concentration on my work Also I mastuburate once in 15 days what I do I losing my grades and a feeling depression comes 1 in a weak I feel alone. What I do?

MBBS, MD - Psychiatry
Psychiatrist
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Sir I did not find any concentration on my work Also I mastuburate once in 15 days what I do I losing my grades and a...
Dear lybrate-user, There is no relation between poor concentration and masturbation. Masturbation is just a way to release sexual excitement. Although poor concentration is a symptom of depression along with other symptom. You need an evaluation from psychiatrist. Good medicine with best results are available now. Consult psychiatrist we will certainly help you. Till then share your feeling with good friend or family member. Do brisk walking in the morning for 30 min. Try to maintain your sleep and wakeup time. These lifestyle changes will help you.

Hello doctors. Please tell me how to ignore unwanted thoughts (questions regarded God). Whenever I ignore and just leaves the thought I feels uncomfortable and when I just try to solve it I keep going into the thoughts and at last it puts me in depression.

FECSM ( spain), Fellow of European Society of Sexual Medicine., School of Sexual Medicine, DPM, MBBS
Sexologist
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Hello doctors. Please tell me how to ignore unwanted thoughts (questions regarded God). Whenever I ignore and just le...
Hello, it looks like obsessive compulsive disorder where unwanted intrusive thoughts, images would come in mind and you try not to have those, however needs detailed interview to assess what kind of obsessions and compulsions you have. Don't worry, meet nearby psychiatrist. After assessment he or she may prescribe appropriate treatment like medications, cognitive behaviour therapy or any other therapy required.
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