Since ten yrs no sleep evenafter taking trianculiser.At least 5yrs sleep should b there.No BP no anxiety no tension.Retd person.If no sleep entire day feel uneaseuness.No other problems.Want to avoid sleeping drugs.
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as long as you struggle to sleeo you won,t get sleep. relax your self and spend your time at home in some activity. when body is ready to sleep you start yawning. then only go to bed.
use yoganidra to fall sleep. do chidakasha dharana while sleeping. count your breath from 100 back ti zero mentally. better to practice under expert supervision.
eat lite food preferably rice with no protein fat or sugar
Exercise and stay active. Activity helps promote a good night's sleep. Get at least 20 to 30 minutes of vigorous exercise daily at least five to six hours before bedtime....
Avoid or limit caffeine and alcohol and don't use nicotine. All of these can make it harder to sleep. Avoid caffeine after lunchtime. Avoiding alcohol can help prevent restless sleep and frequent awakenings....
Stick to a sleep schedule. Keep your bedtime and wake time consistent from day to day, including on weekends.....
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