balancing routine do not eat spice ,oily,fatty food at night time replace your morning coffee, tea with honey lemon water or black tea start morning walk.exercise , must have a breakfast everyday change your day habit schedule, avoid remaining in same posture adjust sleeping habit,avoid reading books,using mobile, laptop etc before going to sleep avoid using caffeine,nicotine and alcohol from your life style is also causes disrupt physiological cycle manage stress and emotional disturbance due to meditation,pranayam,yoga,light music,painting or whatever u like if u have time in evening do exercise , eat light dinner in night before 8pm take body massage weekly drink plenty of water throughout the day start taking fruit once in a day,include green vegetable in your meal keep mind cool n calm practicing a few minute of energizing yoga and pranayam is very imp. if this does not work then knock the door of doctor