I do not get deep sleep. Every night I keep dreaming random things. It lefts me restless all the time. Now I am having weaken memory. I keep thinking all the time about useless things. Its like my mind never stops whole day and night. If both are connected. Please help me how to come out of this.
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Dear Sanjoli we are living in this competitive world such that our stress level and anxiety level are increasing day by day so this type of problems are increasing now a days.do some meditation and yoga and when useless thoughts came then say to yourself that i will think on all this topic after 2 hours at present i am suppose to do this work,trust me after 1-2 day you will see the difference and also write down on paper if some repeatitive thought comes.
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Dear lybrate-user, disturbed sleep has many presentation and it can be a symptom of psychiatric disorder. It can be a primary sleep disorder if you are facing this problem since long time. You should discuss this with your psychiatrist. Till that time you can practice sleep hygiene technique like 1. Avoid coffee, tea, cola after 6 PM 2. Take bath 30 min before sleep and apply non sticky lotion on limbs 3. Avoid sleeping in noisy and lighted room 4. Listen to soft music like trans 5. Avoid heavy work after 6 pm 6. Fix your sleep time. I hope this will help you.
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Consult a psychiatrist and get your sleep disorder evlauated. It can be idiopathic insomnia, or secondary sleep disorder. Follow sleep hygienehe 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. He 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.
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