You need CBT for insomnia. I have also done masters in clinical psychology. So I can help you. CBT-I (Cognitive Behavioral Therapy for Insomnia) is a short-term, structured, and evidence-based program designed to retrain your brain and body how to sleep. It is widely recognized by experts as the first-line treatment for chronic sleep problems because it addresses the underlying mental and behavioral causes of insomnia rather than just masking the symptoms. A standard program is usually delivered via structured digital apps over the course of 6 to 8 weekly sessions. The Core Components of CBT-I Stimulus Control Therapy: This breaks the frustrating association between your bed and being awake, stressed, or watching screens. You learn to strictly use your bed only for sleep and sex, and to GET OUT OF BED if you are awake for more than 20 minutes. Sleep Restriction Therapy: Though it sounds counterintuitive, you temporarily limit your total time in bed to match only the exact number of hours you are actually sleeping. This builds up your biological "sleep drive" (homeostatic sleep pressure) so that you fall asleep faster and sleep more deeply. Your allowed time in bed is gradually extended as your sleep efficiency improves. Cognitive Restructuring: This targets the racing thoughts, anxiety, and unrealistic expectations you might have about sleep (e.g., “If I don’t sleep 8 hours tonight, my entire week is ruined”). A professional helps you challenge and change these anxiety-provoking mindsets. Relaxation Training: You are taught specific tools to calm your central nervous system before bed. This includes techniques like progressive muscle relaxation (PMR), deep diaphragmatic breathing, and mindfulness meditation. Sleep Hygiene and Psychoeducation: You learn the science of how sleep works, your circadian rhythm, and how factors like diet, exercise, caffeine, and light environment directly influence your sleep quality. How It Works in Practice Sleep Tracking: You keep a daily sleep diary to log exactly when you go to bed, wake up, and how long you feel awake. Tailored Schedules: Your provider uses that data to give you a customized, rigid sleep and wake schedule. Active Homework: You actively practice these behavioral boundaries at home every single night. Relapse Prevention: The final sessions teach you how to prevent a few bad nights (caused by future stress or travel) from turning back into chronic insomnia. There are some good digital apps on CBT for insomnia.

kindly do connect and consult with me for better treatment plan and advice on your case via PRACTO app

It more looks like your sincerity to work is waking you up around 5am on weekdays. And your mind very well knows that you don't have to go to work on weekends. That's why you are able to sleep till 8am on weekends. It's your mindset that's actually playing. Try these Finish your dinner early Avoid any kind of gadget or blue light exposure. Dim lights or turnoff lights in your room 30mins before. Focus on your breath or count numbers 100 to 1. Reduce stress if you have. Check your magnesium levels. If low take magnesium rich foods and supplements if needed.

Kindly improve your lifestyle ,its better than having medications ,if this won't work you should consult.

Tab.Clonafit 0.5 1tab at HS for 5days

This sounds like sleep onset insomnia with a delayed sleep phase. The fact that you sleep fine on weekends rules out anxiety-related insomnia — your body just isn't adjusted to a 10 PM bedtime. Try shifting sleep time gradually and practicing sleep hygiene.

Keep yourself busy in reading books / sports activities. Meditation and yoga

Make your evenings slow. Avoid screens for atleast 2 hours before sleeping Try meditating or reading before bed

Make a schedule and follow it … In starting having some difficulty don’t be anxious try to follow it according to your capacity…Do some exercise , meditation…..if problem still persist kindly consult me…

Hello, please share details. Avoid late evening meals,  heavy meals in evening,  tea, coffee in evening. Try to go to bed at a fixed time, avoid watching mobile , computer screens, T.V.  till late evening . Try reading some good literature or meditating. Gradually with these measures,  you will start getting sleep. If difficult, once a while you can take tab alprazolam 0.25mg. But avoid taking it regularly.  After taking it, there should be no disturbance.

Reduce screen time Opt for dim light room Try to listen meditation peaceful music Eat early dinner Avoid spicy

Clonazepam 0.5 one at 9.00 pm

Make a schedule and follow this.

Proper evaluation and personalised advice are needed for your concern. A detailed consultation would be best to provide accurate guidance. Feel free to consult me for further assistance.

Kindly consult to neuro-psychiatrist

Avoid fried and spicy food Water km take more Green leafy vegetables more Fiber meal Walk Do connect and consult Will help you

Use stresnil 0.25

Can help you, kindly consult and provide detailed history for proper diagnosis and further management

You should 1st change your lifestyle, if having habit of using mobile phone than u shoud turn off your phone before going to bed U can try meditation during initial days , that can give you some mental peace

Needs lifestyle modification and some more history needed

Follow the guidelines: - Fixed waketime everyday - avoid day time naps - avoid caffeine after 4 pm - no screens 1 hr before bedtime - Get bright sunlight within 20-30 mins after waking - keep the bedroom dark

Do consult