Doctor I usually waking for late night. I am bot able to sleep at 10 pm. And there is so paining everyday in my head. please help that how to sleep early in night.
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Switch off all screens at 9.30 pm, put a light music in your bed room, close down all lights and try enchanting .... may help u to get early sleep.
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Hi 1. You have to first have a natural circadian rhythm a. Try to go to sleep and get up at the same time every day. B. And wake at the same time 2. Food a. Do not take coffee or tea after 6 pm b. Milk can be taken 3. Light a. Cover the windows and doors with curtains and avoid light b. Avoid watching tv lying in bed c. Avoid mobile phones / tablets 4. Exercise a. Walk for 45 minutes after dinner b. Take a bath after that hope you found the answer helpful. Try the above simple techniques for two weeks and let me know how much you have improved take care.
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