When I was staying in my college hostel (during my engg course), we used to stay awake till very late every night which got worsened eventually. Reason being we had work load, engaging ourselves in completion of practicals and tasks in time. Sometimes we stayed awake just for entertainment like watching late night movies, partying etc. And frankly I have gone through it for a very much considerable period of time. I just finished my last year in the college and now am at home. Back home also, I am unable to get rid of the habit of staying till late night. I just can't sleep, even if I try I can't. After spending a sleepless night I eventually get a bit sleepy at around 3: 30 to 5: 30 am (it would be morning by then). And obviously as already deprived of sleep, I doze off till 11 in the morning (often it gets more than that). This ugly habit of mine is degrading my lifestyle harming my appetite, food habits, body physique, alertness and lack of zeal. I want to get rid of this problem as soon as possible. I haven't even thought once about sleeping pills (I think I won't be going for that either). Is there a natural solution for this, any consultation requirement or any helpful step from my side ? Suggestions are anticipated !

Dr. Dawny MathewGeneral Physician4yrs exp

87% (2115 ratings)

Ask Free Question

Follow these simple steps to ensure a good sleep every night and stay away from sleep disorders and other health problems associated with unhealthy sleep habits: 1) maintain a regular sleep routine go to bed at the same time. Wake up at the same time. Ideally, your schedule will remain the same (+/- 20 minutes) every night of the week. A good sleep hygiene routine promotes healthy sleep and daytime alertness. 2) avoid sleeping during the daytime. It can disturb the normal pattern. 3) avoid caffeine, nicotine, and alcohol near bedtime. While alcohol may speed the onset of sleep, it creates problems in he second half of sleep. 4) exercise can promote good sleep. Exercise should be taken in the morning or late afternoon. Yoga, can be done before bed to help. 5) have a quiet, comfortable bedroom. Set your bedroom thermostat at a comfortable temperature. Generally, a little cooler is better than a little warmer. Turn off the tv and other extraneous noise that may disrupt sleep. Background'white noise' like a fan is ok. If your pets awaken you, keep them outside the bedroom. Your bedroom should be dark. Turn off bright lights. Have a comfortable mattress. 6) avoid heavy meals close to bedtime. 7) ensure adequate exposure to natural light. 8) avoid emotionally upsetting conversations and activities before trying to go to sleep. Do not think of, or bring your problems to bed. 9) stop using all your digital devices and stop looking at digital screens be it mobile phones or televisions at least 1 hour before the time you plan to sleep. Instead try reading a fiction book near bedtime so it makes you help relaxed and de-stressed. Sleep well live healthy and live longer. If you have tried all these and still have problems, please consult me for prescription medication. 

1 person found this helpful