I don't get sleep at night. 3 to 4!

If it's happen for more than one month I recommend you to consult with a doctor. If it's not more than one month, you can try those remedies to take a good night sleep. 1. Avoid things for batter sleep: Avoid caffeine: Caffeine has the property to stimulate blood flow that it can make it hard for you to fail asleep. Caffeine also reduces your total sleep time. Avoid high curb foods: High curbs foods like refined pasta, white bread, red meat, dark chocolate which may reduce serotonin level and decrease the quality of your sleep. Avoid taking high amount of alcohol: Alcohol is another culprit for disturbing your sleep. Alcohol has a negative effect on your body. Alcohol is actually very disruptive to your sleep. It can decrease your sleep time it can disturb digestive system. High amount of alcohol can cause headache problem. Avoid taking heavy meal at night: At the night don’t take too much foods because when we take a heavy meal at night our body slow down our metabolism rate so our digestive system did not work properly therefore at night we face many problems. 2. Take milk before bed: Milk consumption is considered to be a pointer of a healthy diet owning to its significant natural value. But here is some, doubt about drinking milk at night is beneficial? In most of the families there is a basic thing that they give milk to their kids at night to have a good amount of sleep. Milk and dairy product have some effective properties liketryptophan, amino acid which can increase your sleep growth. Also milk has melatonin, a hormone which works as a neurotransmitter which makes a good sleep patterns. Some protein including in milk that’s help to reducing anxiety and strees related problem. But for those people who have some issues with health like gastric problem, digestive problem, they can take the milk 3 hours before going to bed. 3. Exercise regularly: When a person (man and woman) doing there exercise/yoga/walking/runningregularly, and they spent a good amount of energy to do this job, exercise can lower body’s stress hormones and help to release endorphins, which is a chemicals that improve your mood as a natural remedies. For this reason your body need to rest properly to restore the energy which you spent in exercise time. Regular exercise can improve your sleep quality. Exercise at least 30 minutes per day. 4. Go to bed at same time every day: Going to bed early and same time, and wake up at the same time each day can help you to habituate with this routine. If you suffer from insomnia, you should get up at the same time per day to train your brain and body for going to bed early and wake up at a same time every day. 5. Limit your power naps: People take a power naps to recover missed sleep, it is very important to maintain regular sleep pattern. Wake up in early morning and going to bed at consistent bed time because napping can affect the quality of night time sleep. 6. Limit your activities in bed: If you are suffering from insomnia problem then do not study in bed or lying on bed, do not make phone calls on bed. For example when you are on your bed avoid watch television, play games and listen music and stop using laptop on bed, Bed is for only sleeping purpose and having sex and that’s enough. 7. Create a perfect sleeping environment: The enviourment where you sleep or rest for some time can play a big role in difficulty for getting fall to sleep. If you sleep in a quiet and clam room where the room temperature is not so high or not so cold in winter, where the light or, night lap is blur or green in color, or you can sleep in dark room it can be beneficial but first necessary things is to sleep in a neat and clean bed. 8. Relax and deal with your stress: Stress is the most common reason for sleep problem/insomnia problem, heart diseases, hair fall problem, headache, loss of sexual ability, and high blood pressure. For all the problem have one solution relax your mind and do some meditation for reduce the stress from mind. 9. If you cannot sleep, get up: If you cannot sleep in night don’t try to sleep. Don’t hesitate to wake up and try to do something that make you relax until you feel sleepy, you can read books. When you feel sleepy then go back to your bed. Lower quality sleep can put impact yourhealthy lifestyle. Sleeplessness/insomnia problem make your life harder to enjoy. Insomnia can change your mood and behavior. 10. Don’t overuse sleeping pills: If it’s hard for you to sleep then your doctors may prescribe sleeping pills for a good amount of sleep. But don’t use sleeping pills for every day for insomnia disease, because they might have side effects, and they tend to work less well over time. I ensure you if you maintain those tips yof will definitely get a good quality sleep. Thank you so much

Hi, I understand it can be uncomfortable to not get enough sleep at night. It is known that stress can cause lack of sleep. Consult a psychologist who will assess what is causing lack of sleep based on your condition and lifestyle. Counseling and psychotherapy is an effective remedy to treat sleep disorder.

You can contact me for Counseling session.