1) Fix a constant wake-up time 7 days a week, including weekends, and go to bed only when sleepy. 2) The key rule for your problem: if you are awake more than 20 minutes at 2-3 am, get out of bed, sit in dim light and read something dull, then return - lying in bed fighting racing thoughts trains the brain to stay awake. 3) No caffeine (tea, coffee, cola, chocolate) after 3 pm; no alcohol or heavy dinner at night; last meal 2-3 hours before bed. 4) Screens off 60 minutes before bed; instead do a wind-down - warm shower, slow breathing (4-6 breaths a minute) for 10 minutes, or writing tomorrow's task list so the mind offloads before bed. 5) 30 minutes of daytime exercise and 15 minutes of morning sunlight; avoid long daytime naps. 6) Get haemoglobin, TSH, vitamin B12, vitamin D and blood sugar tested since you feel very tired and restless in the mornings. 7) If this pattern persists after 4 weeks of the above, or your daytime mood and concentration are affected, a structured CBT-for-insomnia programme is the treatment of choice. Feel free to consult me on Practo online to plan this in detail, or at Synergy Multispeciality Hospital, Miraj for an in-person evaluation with your reports.

Please do not start over-the-counter sleeping pills or melatonin on your own - they can cause dependence and morning grogginess. Do see a doctor sooner if you have persistent low mood, panic episodes, palpitations, loud snoring with choking in sleep, or any thoughts of self-harm.

feel free to consult me on practo for further evaluation and management

some tips Management Strategies Adjust Evening Habits: Avoid alcohol, heavy meals, and caffeine at least 6 hours before bedtime. Stabilize Blood Sugar: Eat a small, protein-rich or complex carbohydrate snack before bed (like a handful of nuts) to prevent late-night drops. Practice the 20-Minute Rule: If you wake up and cannot sleep after 20 minutes, get out of bed and do a quiet, low-light activity until you feel drowsy. Avoid checking your phone or looking at the clock. Optimize Your Environment: Keep your bedroom cool, dark, and quiet to prevent environmental triggers from keeping you awake

following tests need to be done CBC Ferritin ,iron profile, thyroid profile Vitamin B12 Vitamin D3 FBS ppbs hba1c

✓you have to remind your brain through affirmations that that Night is not problem solving time but for sleep and rejuvenation ✓consult with your psychiatrist if symptoms gets worse

Mean while decrease the intake of tea , coffee and avoid it after 7 pm . Eat dinner 2-3 hours before sleeping and do some exercise or walking after dinner .

For further and detailed evaluation , and advice on lifestyle diet and treatment, book an appointment on PRACTO app