I have sleep disorder. I go to bed around 10; 30 pm but proper sleep comes around morning 4; 30 am & after 3 hours I have to wake up 7; 30 am what I have to do for proper sleep? please suggest?
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1) Have sweetened warm milk with jayphal at night. 2) Apply cow ghee on soles of feet. 3) Have a warm water bath before sleeping. 4) Stop watching tv at least 3 hrs before sleep. 5) go to bed before 10 pm. 6) Don't have tea/ coffee/ alcohol after 7 pm. 7) have early & light meals 8) Go for shirodhara at a panchakarma centre near u.
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Take medication in Homeopathy - Sleeplite - 2 tab 1/2 hr before bed time
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Lack of sleep can be due to work stress, personal life stress, lack of physical activity or any chronic underlying disease. First of all it is advisable for you to introspect as to if there is indeed something bothering you which is damaging your sleep. If that is not the case then we have to consider ruling out some underlying disease which may lead to loss of sleep.
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Relaxation therapy Relaxation therapy involves measures such as meditation and muscle relaxation or dimming the lights and playing soothing music prior to going to bed. Stimulus control Stimulus control therapy also consists of a few simple steps that may help patients with chronic insomnia. Go to bed when you feel sleepy. Do not watch TV, read, eat, or worry in bed. Your bed should be used only for sleep and sexual activity. If you do not fall asleep 30 minutes after going to bed, get up and go to another room and resume your relaxation techniques. Set your alarm clock to get up at a certain time each morning, even on weekends. Do not oversleep. Avoid taking long naps in the daytime. Sleep restriction Restricting your time in bed only to sleep may improve your quality of sleep. This therapy is called sleep restriction. It is achieved by averaging the time in bed that the patient spends only sleeping. Rigid bedtime and rise time are set, and the patient is forced to get up at the rising time even if they feel sleepy. This may help the patient sleep better the next night because of the sleep deprivation from the previous night. Sleep restriction has been helpful in some cases. Other simple measures that can be helpful to treat insomnia include: Avoid large meals and excessive fluids before bedtime Control your environment. Light, noise, and undesirable room temperature can disrupt sleep. Shift workers and night workers especially must address these factors. Dimming the lights in the bedroom, relaxation, limiting the noise, and avoiding stressful tasks before going to bed may be beneficial. (Refer to sleep hygiene and relaxation therapy above.) Avoid doing work in the bedroom that should be done somewhere else. For example, do not work or operate your business out of your bedroom and avoid watching TV, reading books, and eating in your bed.
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