Hi, I am not able to sleep properly during night time and next day I am feeling restless, tired and some time there is huge pain in my full body. Please provide me solution for this problem and whats the reason of this problem.
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Adopting new habits to help you sleep @Stick to a regular sleep schedule. Support your biological clock by going to bed and getting up at the same time every day, including weekends. @ Avoid naps. Napping during the day can make it more difficult to sleep at night. If you feel like you have to take a nap, limit it to 30 minutes before 3 p.m. @ Limit caffeine, alcohol, and nicotine. Stop drinking caffeinated beverages at least eight hours before bed. While alcohol can make you feel sleepy, it interferes with the quality of your sleep, and nicotine is a stimulant. @ Avoid late meals. Try to avoid heavy, rich foods within two hours of bed. Fatty foods can take a lot of work for your stomach to digest and spicy or acidic foods can cause heartburn. @ Get regular exercise. Regular exercise can improve the symptoms of insomnia, but it?s not a quick fix. It takes several months to feel the full effects. Aim for 30 minutes or more of activity on most days?but not too close to bedtime. @ Develop a better bedtime routine @ It?s not just what you do during the day that affects the quality of your sleep, but also those things you do to prepare your mind and body for sleep. @Make sure your bedroom is quiet, dark, and cool. Noise, light, and heat can interfere with sleep. Try using a sound machine or earplugs to hide outside noise, an open window or fan to keep the room cool, and blackout curtains or a sleep mask to block out light. @Avoid stimulating activity and stressful situations before bedtime. This includes vigorous exercise, big discussions or arguments, or catching up on work. Instead, focus on quiet, soothing activities, such as reading, knitting, or listening to soft music, while keeping lights low. @ Turn off screens one hour before bedtime. The light emitted from TV, tablets, smartphones, and computers suppresses your body?s production of melatonin and can severely disrupt your sleep. Instead of emailing, texting, watching TV, or playing video games, try listening to a book on tape, a podcast, or reading by a soft light. Working nights or irregular shifts can disrupt your sleep schedule. You may be able to limit the adverse impact with these tips: #Adjust your sleep-wake cycle by exposing yourself to bright light when you wake up at night, using bright lamps or daylight-simulation bulbs in your workplace, and then wearing dark glasses on your journey home to block out sunlight and encourage sleepiness. #Limit the number of night or irregular shifts you work in a row to prevent sleep deprivation mounting up. #Avoid frequently rotating shifts so you can maintain the same sleep schedule. #Eliminate noise and light from your bedroom during the day. Use blackout curtains or a sleep mask, turn off the phone, and use ear plugs or a soothing sound machine to block out daytime noise. Get out of bed when you can?t sleep. Don?t try to force yourself to sleep. Tossing and turning only amps up the anxiety. Get up, leave the bedroom, and do something relaxing, such as reading, drinking a warm cup of caffeine-free tea, taking a bath, or listening to soothing music. When you?re sleepy, go back to bed. Move bedroom clocks out of view. Anxiously watching the minutes tick by when you can?t sleep?knowing that you?re going to be exhausted when the alarm goes off?is a surefire recipe for insomnia. You can use an alarm, but make sure you can?t see the time when you?re in bed. If you feel wound up much of the time and unable to let go of stress at the end of the day, you may benefit from relaxation techniques such as meditation, yoga, and deep breathing. Not only do relaxation techniques help you quiet your mind and relieve tension in the body, but they also help you fall asleep faster and get back to sleep more quickly if you wake up in the middle of the night. You can follow these techniques: @Abdominal breathing. Breathing deeply and fully, involving not only the chest, but also the belly, lower back, and ribcage, can help relaxation. Close your eyes and take deep, slow breaths, making each breath even deeper than the last. Breathe in through your nose and out through your mouth. @ Progressive muscle relaxation. Make yourself comfortable. Starting with your feet, tense the muscles as tightly as you can. Hold for a count of 10, and then relax. Continue to do this for every muscle group in your body, working your way up from your feet to the top of your head. @ Mindfulness meditation. Sit quietly and focus on your natural breathing and on the way your body feels in the moment. Allow thoughts and emotions to come and go without judgment, always returning to focus on breath and your body. It takes regular practice to learn these techniques and harness their stress-relieving power. But the benefits can be huge. You can do them as part of your bedtime routine, when you are lying down preparing for sleep, and if you wake up in the middle of the night. Postpone worrying and brainstorming. If you wake at night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when it will be easier to resolve. Similarly, if a great idea is keeping you awake, make a note of it and postpone thinking more about it until morning. When you?re tossing and turning at night, it can be tempting to pop a pill for relief. However, no sleeping pill will cure the underlying cause of your insomnia, and some can even make the problem worse in the long run. Source: web Homeopathic medicines provide safe and effectiverelief from insomnia if above strategies fail. Pls consult via Lybrate if you want medicine with details of your medical history.
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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 - try to get at least 6 to 7 hours of uninteruppted sleep at night time 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.
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