I'm suffering from laziness and low energy I'm feeling unconfident/mental mood change, bone/muscle pain, weakness and unusual tiredness and too much sleeping at day to thats why I can't sleep on time at night mostly I sleep at 2-3 am at night.

Dr. Monika AroraDietitian/Nutritionist15yrs exp

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Hello Lybrate user first check your thyroid if this is ok then start your day with light work outs and tk propermeal with proper interval do not skip meals and avoid oily and fried foods. 

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try to have milk with haldi and jaiful these will help you to sleep better 

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Dt. Neha SuryawanshiDietitian/Nutritionist12yrs exp

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Do meditation or yoga. Take high protein diet and diet rich in antioxidants. 

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U should go for vitamin-D test and lipid profile. Take more fibres in diet and avoid oily food items. 10 minutes daily exercise and sunlight exposure will be good for you. 

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Dr. Ashwani Kumar Khera KheraAyurveda32yrs exp

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All your problems are due to your sleep disterbence try to avoid day time sleepp take balan ed diet do meditation and yoga massage hibril oil (vital care) on your head and forehead at night. 

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First avoid using tv, computer and mobile in excess, ESP after dinner time. When you do not get sleep avoid using mobile even to check the time. Go for 1 hr walk daily. Take light diet in regular time. Avoid excess sugar and excess salt diet, cold drinks and excess caffeine. Do 1 hr moderate excercise daily esp sports or walk. Avoid day sleep. You may take dry ginger water twice daily. 

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