Having trouble in sleeping. To do?

Hi, With limited history and details, as of now your headache seems due to stress or tension. A tension headache is generally a diffuse (not specified to one place), mild to moderate pain in your head that's often described as feeling like a tight band around your head. Managing a tension headache is often a balance between practising healthy habits, finding effective nondrug treatments and using medications appropriately. When to seek Doctor? If tension headaches disrupt your life or you need to take medication for your headaches more than twice a week, and past history of headache, sudden change in symptoms. Depression and Anxiety Underying depression and or anxiety can also be a cause for headache, sleep disturbances (insomnia) , lack of motivation, decreased interest in activities which you loved to do earlier, feeling loneliness, prefer to stay away from people and relationships, irritability, low appetite, easily getting tired, low energy, low confidence, low self esteem, fear, constant worrying and negative thoughts etc. Sleep disturbances can cause headache and vice versa.

Don't neglect Headache. Consult psychiatrist or neurophysician or both, get detailed examination and evaluation for managing your headache. Managing depression and anxiety can relieve your headache, if depression and anxiety is the cause. Below are tips for good sleep

Practise Sleep Hygiene Obtaining healthy sleep is important for both physical and mental health. It can also improve productivity and overall quality of life One of the most important sleep hygiene practices is to spend an appropriate amount of time asleep in bed Good sleep hygiene practices include: Limiting daytime naps to 30 minutes Avoiding stimulants such as coffee tea and cigarettes close to bedtime Exercising to promote good quality sleep As little as 10 minutes of aerobic exercise, such as walking or cycling, can drastically improve nighttime sleep quality. For the best night's sleep most people should avoid strenuous workouts dose to bedtime. Staying away from food that can be disruptive before sleep.  Heavy or rich foods, fatty or fried meals, spicy dishes, citrus fruits, and carbonated drinks can trigger indigestion for some people. When this occurs close to bedtime, it can lead to painful heartburn that disrupts sleep Ensuring adequate exposure to natural light This is particularly important for individuals who may not venture outside frequently. Exposure to sunlight during the day, as well as darkness at night, helps to maintain a healthy sleep wake cycle Establishing a regular relaxing bedtime routine A regular nightly routine helps the body recognise that it is bedtime This could include taking warm shower or bath reading Making sure that the sleep environment is pleasant Bed and pillows should be comfortable. The bedroom should be cool - Consider using blackout curtains eye shades, ear plugs, "white noise" machines, humidifiers, fans and other devices that can make the bedroom more relaxing. All the best, Be Happy 💐