28 years male unable to sleep since 1 month, unable to initiate sleep, sleeping at morning around 5 am and waking at 10 am. Not sleeping in afternoon, working out evening but still not able to sleep. Have this problem since 4 years but now it's more severe. Kindly help. Im having exams in 1 month. Unable to study due to disturbed sleep and having poor retention of whatever studying.

Dr. Col V C GoyalGeneral Physician47yrs exp

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1.no alcohol 3. No smoking/ tobacco/drugs/ avoid pollution 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. Less salt. 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 10 maintain oral hygiene medicine can not be advised for open question ,for medicine and further advise contact on private consults good luck.  

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