I have trouble in sleep. I wake up at 2-3 am daily and after that I am unable to sleep. I am taking Nitrazepam 10 mg for this but still I am unable to sleep continuously for 6-8 hours.
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1.no alcohol 3. No smoking/ tobacco 4. Diet - no ghee/ butter, have mix of vegetable oils - mustard, til, ground nut, olive oil, have more green vegetables and fruits, have whole grain atta, no fried. Fast. Spicy / processed/ junk food. Less sugar, potato, rice 5. 30 mts brisk walk daily 6. Deep breathing exercise for 10 mts daily 7. Meditation daily for 10 mts. 6-8 hrs of sleep at night 8. Expose your body to sun for 15-20 mts daily after some oil massage to get vit d. 9. Take more water Medicine can not be advised for open question ,for medicine contact on private chat.
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You will need to understand why you have trouble sleeping at such a young age. You may have some stressors in which case you will need appropriate stress mitigation techniques rather than more sleeping pills. You can start with daily yoga, not watching TV or any screen for 1 hour before sleep, deep breathing before sleeping and as soon as you wake up, listening to soothing music at night etc.
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