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Unable to have proper sleep
I'm 25years old, and i have a very hectic day schedule, even after which when i try to sleep at night i am unable to sleep and with that amount of sleep i work the next day causing me weakness what can i do?
Answers (19)
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**To the Patient:**
Your difficulty sleeping despite a hectic schedule is likely due to **stress-induced insomnia**, which can lead to fatigue and reduced daily functioning. Here’s a structured approach to improve your sleep:
Actionable Steps:**
1. **Sleep Hygiene:
- Maintain a **fixed sleep schedule** (even on weekends).
- Avoid screens (TV/phone) **1 hour before bed**—blue light disrupts melatonin.
- Wear loose, breathable clothing and keep your bedroom cool/dark.
2. *Relaxation Techniques:*
- Drink **warm milk/herbal tea (chamomile)** before bed.
- Practice **deep breathing or mindfulness** to calm an overactive mind.
3. Lifestyle Adjustments:
- Limit caffeine after noon and avoid heavy dinners close to bedtime.
- Incorporate **10–15 minutes of light stretching/yoga** in the evening.
4. When to Seek Help:
- If symptoms persist >2 weeks, consult to rule out **anxiety, hormonal imbalances, or sleep disorders** (e.g., insomnia).
Personalized Care:
For a tailored plan—including stress management or short-term sleep aids—schedule a consultation.
**My WhatsApp:** Eight Zero Zero Nine Eight Two One Three Three Two (for direct support).
Answered
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Maybe for anxiety, stress of work.
Next Steps
wear lose comfortable cotton clothes for the night.
avoid watching T.V. or the mobile till late evening.
Try taking hot milk before sleeping.
Go to bed at a fixed time each evening and lie down quietly in a dark room.
get thyroid function tests done.if above measures do not help, you shall need low dose of a sedative and anxiolytic like tab alprazolam 0.25mg.
Health Tips
After taking sedative lie down quietly and try to sleep. Any disturbance here, you can feel uncomfortable instead of getting sleep.
inform me after 10 days
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We need to be investigating into why you are not having adequate sleep
Can be excess work , anxiety , frequent urination in the night , thyroid diseases etc
Check serum thyroid levels
Take bath in hot water before going to bed
Avoid using cell phones in bed
In severe cases it is not wrong to take low dose sedatives , but you will need prescription
Please comnect
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Since how long do you feel tired or weakened. Since how long have you lost your sleep. Let me know your daily routine diet. Why not reduce your working hours. Do you drink enough water or drink other juice or alcohol. Please answer this questions and I will let you know what to do next
Next Steps
If patient feels fatigue and reduced sleep for long I would suggest to take CBC and before that
Follow daily working hours within 8 hours
Drink plenty of water
Avoid excessive activity
Eat healthy foods and fruits and vegetables
Take necessary breaks between every successful task
Circadian rhythm needs to be balanced otherwise if the patient looking at the phone for long periods then need to reduce consumption of mobile uses. If the patient is anemic or anxious sometimes sleepless nights occur for that kindly need to know patients investigation report. Thank you
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