🩺 Next Step (What should the patient do next?): 1. Consult a psychiatrist to assess for anxiety, stress, or sleep-related behavioral issues (called insomnia spectrum). 2. Start CBT-I (Cognitive Behavioral Therapy for Insomnia) — it is the gold standard treatment for long-term sleep improvement. 3. If needed, short-term sleep aids or anti-anxiety medications can be prescribed safely under guidance. 4. Create a strict fixed sleep-wake schedule (even on weekends) to retrain your brain's sleep rhythm.

🌙 Helpful Tips / Word of Caution: Avoid screen-time 1 hour before bed (mobile, laptop, TV). Do not lie in bed for hours — if you can’t sleep in 20 minutes, get up and do something boring or relaxing. Avoid caffeine, energy drinks, or nicotine after 4 PM. Don’t self-medicate with sleeping pills or increase melatonin dose on your own — always consult a professional. Practice guided meditation or sleep sounds at bedtime — many apps are available for free. --- 📍 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: Eight Eight Seven One Five Eight Two Six Seven Zero 📲 Instagram: @mentalhealth.4you ⭐ Google us: Search Dr Shivam Bhandari Jain on Google for location & reviews