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About sleeping
In past few days i am not able to sleep early at night.. My sleeping time is 4 am or someday 5 am.. And i am a student so i find very difficult to handle this... So how can i sleep early and rise early in the morning. Please guide me as soon as possible
Answers (13)
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You can consult me online for consultation. Since it is recent onset you can overcome it easily.
Next Steps
1.You can join Yoga classes
2. Also practice body mind relaxation technique.
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Hi. Yes inability to sleep can really be a bane for anyone experiencing it. U probably need to cut down screen time because rays from the screen are known to hinder sleep.
Also it wud help to cut down on coffee. Esp if u are in a habit of drinking coffee in the evening hours.
Keep a fixed time to wake up even if u cannot sleep early or on time at night. This will help regulate ur sleep cycle.
Make a to do list for the next day so that ur brain can rest knowing that u have everything in order and becomes easy to sleep.
Health Tips
Keeping away from any kind of addictive substance use is a good idea.
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Hi. Make a routine of daily life. I myself still maintain it. 10pm to 5am should be your sleep time. Before, bed time have some day dreams where you are the creator and achieving some important goals smoothly. You're the boss in your dream. Then try to think how you'll deal the situations.
Next Steps
Exercise, morning walk and relaxing your eyes through watching something pleasant
Health Tips
focus on moderately challenging goals
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Now that you know why , I would suggest you some ways -
Try to have a glass of milk just before you go to bed . This will make your appetite full and you will feel lazy and thus sleepy too .
Dont keep using your phone while you are lying on bed , that will just procrastinate your sleep as well . Use the phone till the lights are on , as soon as lights are off , just keep your phone at quite a distance .
Do something really boring or calm while you are lying down on bed . Listen to some calm music or else read some books or something like that . This really gives you sound sleep .
The most important key is try not to sleep at all throughout the entire day , as this will make you really tired at the end and you will fall asleep automatically.
Next Steps
f you canât fall asleep for 30 min, donât try to do it any longer. Get up and do something. Here are some tips for easier and faster falling asleep: Try sleep supplements: chamomile tea or valerian. Open windows and make your bedroom cooler (it will provide also more oxygen). However the temperature has to be comfortable for you. Listen to relaxing music or white noise while falling asleep. Get a snack like: bananas, dairy, avocados, lean proteins like poultry or fish, and nuts. They make you drowsy. Do everything you have to do, write your agendas for next day on paper, that way you wonât think about it before sleep. Do breathing exercises â4-7-8 Methodâ: Exhale completely. Close your mouth. Inhale through your nose for four seconds. Hold your breath for seven seconds. Exhale completely through your mouth again for eight seconds. Repeat until you fall asleep. Before bed-time go for a walk or do light physical exercise. You may stretch out gently. Take warm, long bath. Relax before bed time. Read pleasant and light book. Write your agendas for next day on paper, that way you wonât think about it before sleep. What you shouldnât do: think about work, collage, school and any other problems for 2 hours before sleep. This is your free time to prepare for sleep. Try mental relaxing exercises. eat too much. Donât eat high-fat food, or junky food. drink during night and just before bed time. Then you will get up often and your sleep quality will get worse. use computer or television for minimum 1,5 hour before sleep. Blue light decrease the secretion of melatonin. Same thing with smartphones. Donât take mobile phone to bed. Also lighting in bedroom should be dim. drink caffeine at afternoon (caffeine lasts in your organism for 6 to 8 hours)
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You need to learn how to maintain proper sleep hygiene. It’s not that difficult. But there are gradual steps to attain success which would require supervision. Consult a psychologist and they will probe into why you are sleep deprived? Whether there are emotional factors or any stress related to this issue.
Next Steps
Try to remain active throughout the day.
Have light food for dinner. Avoid spicy and food which are not easily digestible by our system.
Avoid caffeine or beverages containing caffeine, hot drinks like tea.
Practice deep breathing and relaxation 30 mins before sleep.
Don’t climb on to bed if you are not asleep
Keep your mobile phone and laptop away 30 mins before your sleep . Avoid speaking over the phone.
You can listen to some soft relaxing music rather on the ipod (no visuals)
Avoid thinking about your stressful issues while trying to sleep, instead think of something pleasant
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Hello I hear you and I can understand how troublesome it might be, not being able to fall asleep at night; but donât worry, there are a number of things you can do to improve your sleep.
Sometimes just helping yourself might solve the sleeping problem. Some of the steps you can take are the following:
Keeping a regular sleep-wake cycle. Trying to sleep and wake up at the same time.
Avoiding caffeine, alcohol and nicotine, at least six hours before sleep.
Sleep in a dark, quiet room with a comfortable temperature.
If you are unable to sleep within 20 minutes, engage yourself in a quiet and monotonous activity till you feel sleepy.
Have a relaxing pre-sleep ritual, like a warm bath or soft music.
If these steps do not work, you might need some professional help. Consult a psychologist and explain the problems youâre facing in detail.The psychologist will guide you and help you manage the issue with sleeping. As for the issue with anxiety the easiest way to deal with it is to take deep breaths, look around you and try to identify 5 things you can see, 5 things you can touch, 5 things you can smell, 5 things you can hear and 5 things you can taste. This is called âSimple grounding techniqueâ and this will bring you back to the present moment and help you calm down. You can also practise mindfulness to manage anxiety. Do this as soon as you feel like youâre becoming anxious.
There could be different causes to you not being able to sleep, and each problem might need a different treatment plan. So reaching out as early as possible is the best thing to do, because the sooner you reach out for the help, the closer you are to a goodnightâs sleep. Hold tight, youâre not that far away from a good nightâs sleep!
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It might be due to lot of reasons your sleep pattern has changed. 1) worrying
2) using gadgets long hours
3) lifestyle changes
4) any physical difficulties etc.
You can identify the reason what made u to sleep late and work on it. It helps to come out.
Next Steps
Exercise
self care
listening to melodies all these
activities can help you.
you can contact practo online.
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Sometimes feeling stressed or anxious can contribute to feelings of sleeplessness; different thoughts running through the mind may make it difficult to feel sleepy. Creating a daily schedule where you keep some time away from work could be helpful.
In the current situation, there is a chance that some, if not all, of your classes have been happening through online platforms. So, you can check the duration of screen time. Try to avoid being in front of a screen (Phone, Laptop etc.) at least an hour before going to bed. Incorporating some form of intermediate to rigorous physical activities might help as well (try not to do this at night).
But, do consult a physician to see if there are any underlying health issues. You can consult a psychologist to incorporate some relaxation techniques and time management techniques.
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Hey glad you identified the issue of your sleep cycle as having a disturbed sleep cycle may cause physical and psychological disturbances through your day and being a student it must get difficult to concentrate and cope
However with the help of guidance and a little understanding which unfortunately is to much to give out here you will recover from this pattern
Next Steps
consult a psychologist as they are highly trained in sleep related problems
Health Tips
I could certainly be happy to help you can reach me on
https://www.counsel.live/consultants/el8fvqprxm-7hjpy/stuti%20-kumar
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Hi, thanks for reaching out, When worries keep you awake or being unable to get back to sleep after waking is a problem . This problem should be checked out with your physician
Once those factors are ruled out, since you are a student it’s common to have study related anxiety or are you overthinking about the some other emotionally disturbing issues in your life
you need a professional’s opinion
Next Steps
Consider seeing a physician first and , some physical exercises particularly cardio vascular ones would help, lastly see a psychologist for breathing or progressive relaxation techniques
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Have you increased your gadget time ?
Any recent event which is bothering you? The information you shared is less.
You are over stimulating the brain with thoughts ?
Please reach out to a counselor for Catharsis. It will help you de clutter your mind and also the counselor will use therapies to help in improving your sleep process.
As the information provided is less to know the concern.
Health Tips
You can book online or in clinic session at Practo : Neha Ravichandran
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Mr. B. Lakshman Sharma
Counselling Psychologist
10 yrs exp
Hyderabad
Increase your productivity with out increase of expectations on persons.
This will help in your sleep
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Dr. Mustafa Mun (PhD)
Clinical Psychologist
4 yrs exp
Mumbai
Try taking a warm shower before your sleep to make you feel relaxed and keep your mobile away from you
Try if this works
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