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Difficulty falling asleep
I am a 23-year-old male. For the past 2 months, I have been having difficulty falling asleep. I usually go to bed around 10:00 PM, but I am unable to fall asleep until 12:00–12:30 AM, even though I try to sleep.
On weekdays, I have to wake up at 5:30 AM for work, so I get only 5 to 5.5 hours of sleep. On weekends, when I wake up around 8:00–9:00 AM, I am able to sleep longer and get around 8–9 hours of sleep.
Because of this, I have been experiencing insufficient sleep on most weekdays, and it has been affecting my daily routine
Answers (9)
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Reduce screen time
Opt for dim light room
Try to listen meditation peaceful music
Eat early dinner
Avoid spicy
Next Steps
use melatonin b/l nasal spray 2 puffs od (hs)
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Can help you, kindly consult and provide detailed history for proper diagnosis and further management
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Needs lifestyle modification and some more history needed
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Clonazepam 0.5 one at 9.00 pm
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Make a schedule and follow this.
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Do consult
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Proper evaluation and personalised advice are needed for your concern. A detailed consultation would be best to provide accurate guidance.
Feel free to consult me for further assistance.
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Mr. Om Prakash
General Physician
Jaipur
You should 1st change your lifestyle, if having habit of using mobile phone than u shoud turn off your phone before going to bed
U can try meditation during initial days , that can give you some mental peace
Next Steps
If after adapting these things u not getting any benifits than we can splan some medication for insomnia
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Dr. Richa Khetan
Family Physician
11 yrs exp
Bhagalpur
Follow the guidelines:
- Fixed waketime everyday
- avoid day time naps
- avoid caffeine after 4 pm
- no screens 1 hr before bedtime
- Get bright sunlight within 20-30 mins after waking
- keep the bedroom dark
Next Steps
If symptoms persist for more than 3 months after following above guidelines, you might need short term medication for delayed sleep phase.
Health Tips
Most helpful will be to avoid screens one hr before sleep.
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.