I can't sleep at night even when I am very tired. I feel very strong heads during the time. As a result I can't concentrate at my work. What should I do?
Ask Free Question
You are under some stress for sure. Please meet with a counselor and sort that out. In your case particularly, do not sleep during the day; don?t even lie down. 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. 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. Acupuncture or acupressure will both be very useful too. Pray last thing at night before you sleep.
Ask Free Question
Hi there ~ I am glad that you asked this question. Although this is an open forum and there would be limits to confidentiality that would be breached if I would answer your question fully, I will give you some information regarding the disorder. I am however unable to prescribe medications or give you specific advice regarding counseling or therapy in your situation as it would be considered confidential and private. In that case I recommend that you book an online appointment after you review my profile on this website. What are some examples of good sleep hygiene? the most important sleep hygiene measure is to maintain a regular wake and sleep pattern seven days a week. It is also important to spend an appropriate amount of time in bed, not too little, or too excessive. This may vary by individual; for example, if someone has a problem with daytime sleepiness, they should spend a minimum of eight hours in bed, if they have difficulty sleeping at night, they should limit themselves to 7 hours in bed in order to keep the sleep pattern consolidated. In addition, good sleep hygiene practices include: avoid napping during the day. It can disturb the normal pattern of sleep and wakefulness. Avoid stimulants such as caffeine, nicotine, and alcohol too close to bedtime. While alcohol is well known to speed the onset of sleep, it disrupts sleep in the second half as the body begins to metabolize the alcohol, causing arousal. Exercise can promote good sleep. Vigorous exercise should be taken in the morning or late afternoon. A relaxing exercise, like yoga, can be done before bed to help initiate a restful night's sleep. Food can be disruptive right before sleep. Stay away from large meals close to bedtime. Also dietary changes can cause sleep problems, if someone is struggling with a sleep problem, it's not a good time to start experimenting with spicy dishes. And, remember, chocolate has caffeine. Ensure adequate exposure to natural light. This is particularly important for older people who may not venture outside as frequently as children and adults. Light exposure helps maintain a healthy sleep-wake cycle. Establish a regular relaxing bedtime routine. Try to avoid emotionally upsetting conversations and activities before trying to go to sleep. Don't dwell on, or bring your problems to bed. Associate your bed with sleep. It's not a good idea to use your bed to watch tv, listen to the radio, or read. Make sure that the sleep environment is pleasant and relaxing. The bed should be comfortable, the room should not be too hot or cold, or too bright. Why is it important to practice good sleep hygiene? sleep hygiene is important for everyone, from childhood through adulthood. A good sleep hygiene routine promotes healthy sleep and daytime alertness. Good sleep hygiene practices can prevent the development of sleep problems and disorders. I hope this helps.
Ask Free Question
Dear lybrate user, take homoeopathic anacardium 200, 5 drops, thrice daily, in empty stomach. Also take homoeopathic mother tincture ashwagandha q, 30 drops, thrice daily, after meals, in a cup of water.
Take help from the best doctors
Ask a free question
Get FREE multiple opinions from Doctors