Sir I go to bed at 11 o clock but I do not get sleep till late 2 Sir I am scared what should I do Is it serious matter?

Question

Sleep distrubance may be because of various reason. One of the most common cause of poor sleep is because of poor sleep hygine. Try and avoid activies like watching TV while lying on the bed, do not take naps at daytime, avoid excessive coffee and tea, maintain a proper sleep schedule- go to bed at the same time each day and if you can fall asleep get up from the bed and try reading a book, but not on the bed. Basically train your mind to consider bed as a place for sleep only.

Kiran S · Accepted Answer

Sleep distrubance may be because of various reason. One of the most common cause of poor sleep is because of poor sleep hygine. Try and avoid activies like watching TV while lying on the bed, do not take naps at daytime, avoid excessive coffee and tea, maintain a proper sleep schedule- go to bed at the same time each day and if you can fall asleep get up from the bed and try reading a book, but not on the bed. Basically train your mind to consider bed as a place for sleep only.

Denise Rodrigues · Answer

Hello Vibhav 
It is not a serious problem as such. But there is a simple advise to get over this problem: refrain from using social media just before bed time. Secondly, meditate.... all you need to do is close your eyes and focus on your breathing. Even if thoughts come, keep it aside and get back again to focus on your breathing.

You will gradually feel better.

Ankur Kumar · Answer

Use stressnil rab.

Satish Kumar Gupta · Answer

If you have any anxiety or tension or stress or depression due to some loss or failures in life or maladjustment at your work place or have low income or very high unfulfilled ambitions or are worried about future, you may have anxiety neurosis or neurotic depression and may seek advice of some psychologist or psychiatrist.
If you have these problems you may also do self analysis and may do self-psychotherapy. You may also attend stress management seminars and workshops. You may also take medication Flouxetine (Fludac 10 mg) once daily along with alprazolam (Alprax 0.25 mg) at bed time for 1 month and after that only Flouxetine for 2-3 months under strict medical supervision.
If you don't have above problems, then the treatment is different. It is as follows:
Make your routines regular and disciplined. Take breakfast, lunch and dinner at fixed times.
Take dinner between 8-9 am. Do not delay it. Better take a bath before dinner. (Use hot water in winters)
Take plenty of water whole day.
Take milk at bed time.
Take til (lentil) in the form of tilkut ot til ke laddu two times daily to boost your serotonin as it contains precursor tryptophan.
Play badminton or do dance before sleeping either before dinner or 1 hour after dinner.
Take plenty of green vegetables, salad and green tea to boost vitamins and anti-oxidants.
Increase daily exercises.
Keep faith in God and do regular worships and help others. It causes release of pleasure causing and pain relieving endorphins and enkephalins and socializing hormone oxytocin in your brain and relieve tension and anxiety and would boost up sleep.
Make your sleep-cycle regular. Go to bed early around 10-11 pm. Take melatonin 3 mg (marketed as Meloset) after dinner for 15 days-1 month to make your sleep cycles normal. It is a natural sleeping hormone which starts being synthesized in pineal body (3rd eye) of our brains in darkness in night after 7 pm and enough melatonin is formed till 10 pm and the persons goes to sleep. Til would also increase its synthesis along with serotonin as serotonin is precursor of melatonin.
You may also take L-arginine 1gm sachets at bed time as it causes mental relaxation and boosts sexual energy.
Do yoga, shavasan and meditation. Do self relaxation exercises.
Listen to melodious old songs in low volume and not rocking songs of these days while retiring to bed.
If you are married do sexual intercourse with your wife. It would also induce sleep.