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I can't sleep all night
Even after tossing and turning, I can't sleep tried melatonin but it's not helping me..I just want a sound sleep
Answers (14)
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Hi
1. Before going to bed say meaningful purposes to yourself
2. Do relaxing actions before sleep time (do some simple bodily gestures to induce enjoyment, breath deeply, do some stretching )
3. Remember your day long journey you completed
4. On bed : imagine what it could feel like floating in a river water
Next Steps
expect less (sleep duration)
Health Tips
every morning try to feel you're a part of nature : see sky with every details
Take deep peaceful breaths
life is to explore own goals not for running to accomplish peer goals , find your individual self
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I hear you â struggling with sleep, especially when youâve already tried things like melatonin, can be incredibly frustrating and exhausting. Letâs try to break this down a bit and look at practical, holistic ways to help you get that restful sleep you deserve.
Sleep issues often stem from one or more of these:
1. Stress or racing thoughts at night (Keeping yourself too distracted at day time can cause sleepless nights)
2. Poor sleep hygiene (like screens, caffeine, irregular timing)
3. Underlying anxiety or mood issues
4. Body clock disruption (Major issue without even realising)
5. Bed time revenge
Overreliance on supplements without addressing root causes
Next Steps
Rethink Melatonin Use, Set Your Day Up for Sleep
Health Tips
Speak to a psychologist or sleep therapist (especially if anxiety or overthinking is part of it).
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Hey,
Your body is tired but your mind probably hasn’t learned to switch off yet, that’s where the real work is. Since melatonin didn’t help, it’s a good idea to speak to a psychologist for guided techniques and also consult a psychiatrist to see if something deeper (like anxiety or hormonal imbalance from thyroid) is at play.
Meanwhile, try weaving in a few of these into your nights:
Do a “mind dump” before bed: Journal every scattered or looping thought. Empty your head onto paper.
Body scan meditation: Not the app kind — the real slow scan, from toes to forehead, like you’re checking in with each part.
Paradoxical intention: Try not to fall asleep. Lie there and say, “I’ll just rest my body and let it do whatever it wants.” Often, that defuses the pressure.
Sound therapy: Instead of silence, use low-frequency binaural beats or nature loops to guide brainwaves into rest mode.
Create a sleep cue: One scent (like lavender or vetiver) used only at bedtime trains your brain to associate that smell with sleep.
Sleep isn’t something to chase, it’s something to invite. Let your body know it’s safe, your mind know it’s heard, and rest will start to trust you back.
Next Steps
Consult
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If melatonin isn’t helping, your nervous system might still be too alert. Try a wind-down routine: dim lights, no screens, and deep breathing before bed. A short body scan or journaling your thoughts can help quiet the mind. Focus on relaxing, not forcing sleep — it often comes when we stop chasing it.
Take therapy, and you can connect with me on nine two six six seven two six zero six five.
Next Steps
Take therapy as well
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Hi, thanks for sharing what you shared. This could be because you have some worries or fear associated which continue in your head. It looks like there could be a fear based thought pattern running which would not let you sleep. The fear could be subconscious and requires attention so you can sleep well. A question you can ask yourself is what am I afraid of right now.
Next Steps
Work on your inner world sand find meaning in it. Make a relationship with yourself so you feel good about yourself.
Health Tips
It’s our primary job to listen to ourselves and take care of ourselves. Our healing is in our hands and we deserve every bit of it. Love and light ❤️❤️
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Visit a psychologist and understand the reasons of your insomnia and share your emotional experiences and concerns which are bothering you. I m 100% sure that will help you get sound sleep as you need to address deep routed concerns
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Sound sleep is very important for peaceful mindset. Here are few suggestions.
1) complete dark room at night
2) put a eye cover or sleeping eye mask
3) slow deep breathing and slow breath outs until you fall asleep
4) sleeping over your tummy
5) regular exercises in the second half of the day.
These above tips can help fall asleep. However consulting a psychologist is a must to clear the mind clutter and feel peaceful for long term relief.
Next Steps
Try the above and connect back for counselling
Health Tips
Do not get addicted to any medicines. Exercise is the best way to release natural melatonin rather than external supplements.
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Dr. Dimple Kariya (PhD)
Counselling Psychologist
11 yrs exp
Bangalore
I completely understand â dealing with sleep difficulties, especially after trying things like melatonin without much relief, can feel really disheartening and draining. Letâs take a step back and look at this together. Weâll explore some realistic and whole-person strategies to support the restful sleep your body and mind are needing.
Activity 1: Practice relaxation techniques such as deep breathing exercises or mindful breathing before bedtime to promote better sleep quality.
Activity 2: Establish a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends, to regulate your body's internal clock.
Activity 3: Create a calming bedtime routine, such as reading a book or taking a warm bath, to signal to your body that it's time to wind down and prepare for sleep.
Next Steps
Schedule a consultation with a psychologist like myself, you can book an appointment with Dr. Dimple Kariya on Practo as it looks like the symptoms are significantly interfering with daily functioning.
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Sanjana Purdhani
Psychologist
2 yrs exp
Delhi
It seems your body and mind are struggling to wind down, possibly due to underlying stress, anxiety, or disrupted sleep cycles. Melatonin helps with jet lag or sleep timing, but isn't always effective alone if deeper emotional or mental restlessness is present.
Next Steps
Sleep hygiene audit: Ensure your room is cool, dark, and screen-free before bed. Avoid caffeine after 2 PM and heavy meals late in the evening. Wind-down routine: Establish a calming 30-minute bedtime ritual (e.g., reading, warm shower, soft music, guided meditation). Cognitive relaxation: Try journaling thoughts or worries before bed to offload the mental load. Seek professional help: Consider a sleep-focused therapist or psychologist who can assess if stress, anxiety, or deeper patterns like insomnia need targeted therapy such as CBT-I (Cognitive Behavioral Therapy for Insomnia).
Health Tips
Try progressive muscle relaxation or deep breathing (e.g., 4-7-8 technique). Avoid clock-watching if youâre awakeâget out of bed for 10â15 mins and do something calming, then return. Stay consistent with sleep/wake timesâeven on weekends.
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Ms. Hema Sampath
Counselling Psychologist
18 yrs exp
Bangalore
It could be due to lack of physical exercises or Overthinking about some events or situations or people..
If in case it is the second reason consult a psychological Counselor for a therapy to overcome this issue..
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Mr. Fr Dr John Zachariah
Counselling Psychologist
9 yrs exp
Ernakulam
I think you have some emotional issues. Please consult psychotherapist
Next Steps
contact our psychotherapist
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Ms. Pooja Gupta
Counselling Psychologist
8 yrs exp
Delhi
Hi,
I'm sorry you're struggling with sleep; it can be very frustrating and exhausting. If melatonin hasn't helped, it might be helpful to look at other factors that could be affecting your sleep, such as stress, caffeine intake, screen time before bed, or irregular sleep habits. Establishing a calming bedtime routine, like reading, gentle stretching, or practicing deep breathing or meditation, can promote relaxation. Creating a comfortable sleep environmentâdark, quiet, and coolâalso makes a difference. If sleep issues persist, consider consulting a healthcare professional or sleep specialist who can evaluate for underlying issues and recommend appropriate treatment. Remember, improving sleep often takes a combination of lifestyle adjustments and professional guidance, so don't hesitate to seek support to help restore restful nights.
Next Steps
consult
Health Tips
seek help
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Ms. Farheen Moulana
Psychologist
4 yrs exp
Bangalore
Hi,
To maintain good sleep, establish a consistent sleep schedule, create a relaxing bedtime routine, ensure a comfortable sleep environment, and avoid caffeine and alcohol before bed. Regular exercise and a healthy diet also contribute to better sleep. Try to manage your worries by journaling your feelings and regular meditation.
Apply the 10 4 3 2 1 rule before going to bed
10 hours before bed: No more caffeine. 3 hours before bed: No more food or alcohol. 2 hours before bed: No more work. 1 hour before bed: No more screen time (shut off all phones, TVs and computers
Please consider seeking help by connecting with me and taking about your worries.
Next Steps
Connect
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Ms. Rizwana Parvin T M
Counselling Psychologist
7 yrs exp
Coimbatore
Consult a psychiatrist
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