My age is 28, my problem is become sleep in afternoon, I want to controls my sleep in day time but not use, Sleep coming in duty time also, please suggest some medicines to control my sleep.

Dr. Tanmay PalsuleHomeopath11yrs exp

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Nearly everyone has days when they feel sleepy. But for some people, excessive sleepiness actually gets in the way of daily work, childcare, and even leisure activities. This is known as hypersomnia, recurrent sleepiness that makes people want to nap repeatedly, even at work. 1. Get adequate nighttime sleep. That may sound obvious, but many of us succumb to shaving an hour or two off our sleep time in the morning or at night to do other things. Most adults need seven to nine hours a night, and teenagers usually need a full nine hours. Block out eight or nine hours for sleep every night. 2. Keep distractions out of bed. Reserve your bed for sleep and sex. You shouldn?t read, watch TV, play video games, or use laptop computers in bed. Don?t do your bills or have heated discussions in bed either. They may leave you sleepless. 3. Set a consistent wake-up time. People who have problem sleepiness are often advised to go to bed and get up at the same time every day, including on weekends. Stick by that for the first few weeks or even months to establish a rhythm, That process of always getting up at the same time helps to anchor the circadian rhythm. And if you do that and have a bad night, you?ll also to be sleepier the next bedtime. 4. Gradually move to an earlier bedtime. Another approach to getting into a consistent schedule is to try going to bed 15 minutes earlier each night for four nights. Then stick with the last bedtime. Gradually adjusting your schedule like this usually works better than suddenly trying to go to sleep an hour earlier. 5. Set consistent, healthy mealtimes. Regular mealtimes, not just regular sleep times, help regulate our circadian rhythms. Eating a healthy breakfast and lunch on time -- rather than grabbing a doughnut and coffee in the morning or a late sandwich on the run -- also prevents energy deficits during the day that will aggravate your sleepiness. Plan to finish eating meals two to three hours before bedtime. 6. Exercise. Regular exercise (30 minutes a day on most days) offers multiple benefits for sleep. Exercise, especially aerobic exercise, generally makes it easier to fall asleep and sleep more soundly. Exercise also gives you more daytime energy and keeps your thinking sharp. And if you exercise outside in daylight, you get still more benefits. Sleep experts recommend 30 minutes of exposure to sunlight a day because daylight helps regulate our sleep patterns. 7. De-clutter your schedule. If you don?t think you can allow seven or eight hours for sleep, then you need to look at your schedule and make some adjustments. Move some activities from nighttime to early evening or from early to late morning. Try to eliminate tasks that aren?t really important. Getting enough sleep at night will help you function better during your remaining activities. 8. Don?t go to bed until you?re sleepy. If you go to bed when you?re just tired, you probably won?t be able to fall asleep. Distinguish between the feeling of sleepiness and being tired. Get into bed when you?re sleepy -- eyes droopy, you?re drowsy, you feel like you?re nodding off. It?s a very different kind of feeling. 9. Don?t nap late in the day. Late afternoon napping can make daytime sleepiness worse if because it can interfere with nighttime sleep. 10. Create a relaxing bedtime ritual. A relaxation routine before bedtime can help you separate from the day -- especially from activities that are over-stimulating or stressful, making it difficult to sleep. Try meditation, soaking in a hot bath, listening to soothing music, or reading a book. A cup of herbal tea or warm milk can also be soothing, but skip those if they cause you to wake at night to go to the bathroom. 11. Avoid "nightcaps. People often think that alcohol helps sleep, but it actually robs you of deep sleep, which is essential for feeling well rested. When the effects of alcohol wear off during the night, you?ll probably be wide awake again. FOR MEDICATION CONSULT ONLINE IN PRIVATE.  

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Dr. Meeta DeshpandeHomeopath11yrs exp

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Do some yoga and meditation. If you are stressed please be calm. Try to avoid to sleep in daytime and sleep at night. Try reading a book listen to soft music. Avoid alcohol smoking. Do not drink lot ofcoffee or tea 1 cup a day is a limit. Eat a balanced diet consisting of green leafy vegetables chapati rice dal curds and salads. Avoid junk foods. Take SBLS Passiflora mother tincture 5 drops with half glass of water in late evening [2 hours before sleep]for 7 days. For any queries and consultation CONSULT ONLINE IN PRIVATE. 

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