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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 (28)
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Avoid coffee or tea 8 hours before night time sleep.
Avoid Screen time more than 3 hours. And if you are unable to Avoid screen time then wear Blue light protection spectacles while using desktop or phone.
Dim the lights of room 2 hours before actual sleep time to trigger melatonin.
Don't look at screen 2 hours before bed time.
Add reading books to your routine at bedtime.
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Take dinner 4 hrs before sleeping or before 7 pm
Eat light dinner
Don’t smoke or drink before bedtime
Reduce coffee and tea late in the evening
Do exercise in the evening
Don’t use mobile phone before sleeping
Read a book before sleeping
Temperature not too cold or hot
Use blanket
Keep mind blank
Do meditation daily
Reduce anxiety
Sleep at the same time every day
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You can take Melatonin tablet OD for 1 month to regularise your sleep pattern.
Next Steps
If your stressed for any reason kindly try to reduce that by doing meditation and reading books or doing anything which you like.Keep your mobile phone away during bed time.Reduce the screen time after dinner.Drink plenty of water and healthy food.
Health Tips
If the pattern continues even after this kindly consult nearby doctors.
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You need CBT for insomnia. I have also done masters in clinical psychology. So I can help you.
CBT-I (Cognitive Behavioral Therapy for Insomnia) is a short-term, structured, and evidence-based program designed to retrain your brain and body how to sleep. It is widely recognized by experts as the first-line treatment for chronic sleep problems because it addresses the underlying mental and behavioral causes of insomnia rather than just masking the symptoms.
A standard program is usually delivered via structured digital apps over the course of 6 to 8 weekly sessions.
The Core Components of CBT-I
Stimulus Control Therapy: This breaks the frustrating association between your bed and being awake, stressed, or watching screens. You learn to strictly use your bed only for sleep and sex, and to GET OUT OF BED if you are awake for more than 20 minutes.
Sleep Restriction Therapy: Though it sounds counterintuitive, you temporarily limit your total time in bed to match only the exact number of hours you are actually sleeping. This builds up your biological "sleep drive" (homeostatic sleep pressure) so that you fall asleep faster and sleep more deeply. Your allowed time in bed is gradually extended as your sleep efficiency improves.
Cognitive Restructuring: This targets the racing thoughts, anxiety, and unrealistic expectations you might have about sleep (e.g., “If I don’t sleep 8 hours tonight, my entire week is ruined”). A professional helps you challenge and change these anxiety-provoking mindsets.
Relaxation Training: You are taught specific tools to calm your central nervous system before bed. This includes techniques like progressive muscle relaxation (PMR), deep diaphragmatic breathing, and mindfulness meditation.
Sleep Hygiene and Psychoeducation: You learn the science of how sleep works, your circadian rhythm, and how factors like diet, exercise, caffeine, and light environment directly influence your sleep quality.
How It Works in Practice
Sleep Tracking: You keep a daily sleep diary to log exactly when you go to bed, wake up, and how long you feel awake.
Tailored Schedules: Your provider uses that data to give you a customized, rigid sleep and wake schedule.
Active Homework: You actively practice these behavioral boundaries at home every single night.
Relapse Prevention: The final sessions teach you how to prevent a few bad nights (caused by future stress or travel) from turning back into chronic insomnia.
There are some good digital apps on CBT for insomnia.
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kindly do connect and consult with me for better treatment plan and advice on your case via PRACTO app
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It more looks like your sincerity to work is waking you up around 5am on weekdays. And your mind very well knows that you don't have to go to work on weekends. That's why you are able to sleep till 8am on weekends. It's your mindset that's actually playing. Try these
Finish your dinner early
Avoid any kind of gadget or blue light exposure.
Dim lights or turnoff lights in your room 30mins before.
Focus on your breath or count numbers 100 to 1.
Reduce stress if you have.
Check your magnesium levels. If low take magnesium rich foods and supplements if needed.
Next Steps
feel free to consult me if you have any further queries
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Kindly improve your lifestyle ,its better than having medications ,if this won't work you should consult.
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Kindly consult to neuro-psychiatrist
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Tab.Clonafit 0.5 1tab at HS for 5days
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Avoid fried and spicy food
Water km take more
Green leafy vegetables more
Fiber meal
Walk
Do connect and consult
Will help you
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This sounds like sleep onset insomnia with a delayed sleep phase. The fact that you sleep fine on weekends rules out anxiety-related insomnia â your body just isn't adjusted to a 10 PM bedtime. Try shifting sleep time gradually and practicing sleep hygiene.
Next Steps
Avoid screens 1 hour before bed. Keep a fixed wake time even on weekends. Try melatonin 0.5â1 mg at 9:30 PM for 2 weeks. If no improvement, consult me on Practo for further management.
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Keep yourself busy in reading books / sports activities.
Meditation and yoga
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Make your evenings slow.
Avoid screens for atleast 2 hours before sleeping
Try meditating or reading before bed
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Make a schedule and follow it ⦠In starting having some difficulty donât be anxious try to follow it according to your capacityâ¦Do some exercise , meditationâ¦..if problem still persist kindly consult meâ¦
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Hello, please share details.
Avoid late evening meals, heavy meals in evening, tea, coffee in evening.
Try to go to bed at a fixed time, avoid watching mobile , computer screens, T.V. till late evening .
Try reading some good literature or meditating.
Gradually with these measures, you will start getting sleep.
If difficult, once a while you can take tab alprazolam 0.25mg. But avoid taking it regularly. After taking it, there should be no disturbance.
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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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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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Clonazepam 0.5 one at 9.00 pm
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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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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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Dr. Vetsa Sri Krishna Chaitanya
General Physician
7 yrs exp
Rajahmundry
Need a few more details please consult for further evaluation and treatment
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Dr. Zaheer Ahmad
General Physician
10 yrs exp
Bareilly
Monitor ur blood pressure
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Dr. Ravi Kumar Nadella
General Physician
18 yrs exp
Hyderabad
Use stresnil 0.25
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Dr. Anuj Mothsra
General Practitioner
7 yrs exp
Jhunjhunu
Can help you, kindly consult and provide detailed history for proper diagnosis and further management
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Dr. Sachin Bhiwaji Sanap
General Practitioner
7 yrs exp
Hingoli
Needs lifestyle modification and some more history needed
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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.