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Over stress due to work
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Not able to understand the reason for your poor sleep
But you can in general follow these steps of sleep hygiene -
Avoid screen 60 min before sleep
Maintain a quite , dark comfortable environment while sleeping
Avoid caffeine 6 hours before sleep
Take light meals in evening and atleast 2-3 hours before sleep
Have warm milk and bath before sleeping
If the problem persist , get consultation
Do not start medication on your own
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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
Next Steps
diary of diet with amount of what you ate ,when you ate , Sleep time
Health Tips
Anulom vilom at bed time help to induce sleep
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When work stress bleeds into bedtime, your nervous system remains stuck in high alert mode. To fall asleep you need to offload.
Next Steps
You can add these to practice before going to bed:
-practice deep breathing through nose and exhale slowly through your mouth
-shut your laptop off, change into comfortable clothing and take a small walk before going to bed
-eliminate stimulants like caffeine before your intended bedtime and reduce screen time before sleeping
-avoid work emails, high stakes communication before sleeping and dim ambient lighting
If these measures don’t help you then please take a detailed consultation.
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Happy you help and solve your concern
Next Steps
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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.
Next Steps
Tests:-
Serum Magnesium
TSH, T3, T4
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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.
Next Steps
Start sleep hygiene from tonight and keep a simple sleep diary for 2 weeks. If sleep is still broken, book an online consult with me on Practo and we will sort out the stress part properly.
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Okay.. I've understood your problem 90%.
Just don't sleep today.
Tomorrow don't sleep in the daytime at all.
Take cue from the Sun 🌞 which does not take any rest between sunrise and sunset. Even after that.
Tomorrow at 8 pm, take one tablet of clonazepam (0.5 mg)..... Have dinner b/w 8.30-9 pm.
After dinner take a 15-20 minutes' Stroll, at leisurely pace. Introspect about the day.
Come back.
Take a glass of milk (optional)
Switch your mobile (around 10 pm)
Lie in your bed
Lights out
Don't even think about the phone and internet.
Plan to wake up @ Brahma-Muhurt (search Google about its benifits & it's timing)
Take bath between 8 to 9 am.
Rest everything will be fine....it is bound to follow.
Best of luck 👍🏻
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