🩺 Next Steps (What should the patient do next?) You may continue using chamomile and Ashwagandha daily (preferably at night), but also include: 🌙 Sleep hygiene practices like fixed sleep-wake timing, avoiding screens 1 hr before sleep 🧘‍♀️ Relaxation techniques – deep breathing, yoga nidra, progressive muscle relaxation 📵 Avoid caffeine/stimulants post 4 PM 🛀 Warm shower and light reading before bed can help signal the brain to wind down

If sleep doesn’t improve in 2–3 weeks, it’s advisable to consult a psychiatrist or sleep therapist for assessment of underlying anxiety or circadian rhythm disturbance. --- 💡 Helpful Tips / Word of Caution While herbal remedies are helpful, avoid over-dependence without addressing the root cause of poor sleep. Don't combine multiple sleep supplements without professional advice. If you're already taking any other medications (thyroid, BP, anxiety), please check for interactions before daily Ashwagandha use. --- 📍 Dr Shivam Bhandari Jain — Consultant Psychiatrist 🏥 Health 4 U Clinic, 249 Gufa Mandir Road, Near First Step School, Jain Nagar, Nayapura, Lalghati, Bhopal 🕕 Clinic Timings: Monday to Saturday, 6 PM – 8 PM 📞 Call: 887158270 📲 Instagram: @mentalhealth.4you ⭐ Google us: Search Dr Shivam Bhandari Jain on Google for location & reviews.