Keep screen /keypad locked Looks  you slept while typing. Follow circadian Rhythm..early to bed early to rise Eat meals on standard time which is universal for all of us ..even if we are doing some online job for foreign companies we are human being designed to have our first major meal by 2pm and second meal by 8pm and go to bed by 10.pm . This schedule is important So is diet Balanced diet

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Reduce your screen time Avoid caffeine 5 hrs before bed

Advice:- 1. Reduce screen time. 2. Wear Blue light protective glasses while working with screens. 3. 20 mins brisk walk after dinner. 4. Cinnamon water - at bedtime - twice a week. 5. No coffee or tea after 3 PM. 6. Tab Melatonin 3mg - 2 hours before bed for 10 days.

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Take tab melatonin 3 mg 2 hour before bed time

Nexito 5mg one at night 10 days. Clonazepam 0.5 one at 9.00 pm

This is classic work-stress insomnia - mind stays switched on even after you lie down, so sleep gets delayed and shallow. At 23 there is nothing sinister here, but poor sleep will hit your concentration and stomach next. No screens for an hour before bed, fixed wake-up time even on weekends, no coffee after 4 pm, and 20 minutes of brisk walking daily. If it has been going on for weeks with low mood or panic-like episodes, that needs treating properly, not with sleeping pills bought over the counter.

A proper consultation is needed to assess and guide treatment.

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

When work stress bleeds into bedtime, your nervous system remains stuck in high alert mode. To fall asleep you need to offload.

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