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NOT ABLE TO SLEEP ON TIME
Hello
I am not able to sleep on time from past yew years i sleep at 2-3-4 and sometimes 5 am and then wokeup at 12-1 pm altough i am completing my 8 hours sleep perfectly but i am worried about my sleeping routine how to change that
Pls guide
Thanks
Answers (18)
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Hey, hi! Glad you’re having 8 hours of sleep but having it in the right manner is very important. I suggest you to revise your day schedule and check for yourself about your screen usage. Excessive screen time disrupts the sleep and it’s scientific.
I don’t label that screen time is the reason but a suggestion to look at it specifically. I strongly suggest you to seek professional without any delay.
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Appreciate you coming forward to take help and work on your sleep health.
It can be seen your sleep duration is covered , however there is no fix time ,also waking up around 12-1 can disturb your day and not sure if you are waking up fresh or feeling dull.
Things you need to consider:
Have sleep Hygiene,you may Google it for more information.
Follow same time to go to bed and avoid anything that distract you.
Avoid negative talks or anything that will take your time.
Incase of any issues,sort out as much possible before sleeping.
Avoid caffeine or anything that's heavy to digest or make you feel acidic.
Make sure there is no to minimal light and sound where you are sleeping (if possible).
Avoid using mobile and any type of screen,rather you may form habit of writing or reading before going to bed.
Are you worried about something,talk about it and connect with psychologist
Next Steps
consult your physician to eliminate any health issues.
Health Tips
set an alarm to sleep and wake up and do it for three weeks ...
stay active during day where you might feel tired and will make you sleep , however don't push yourself much.
you may get in touch with me through Practo for online sessions
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Hey there!
I know how difficult it must be for you to not be able to sleep early. Sleeping patterns talks a lot about what's going in our life . Is there something bothering you or are you having too many thoughts which inturn is not letting you sleep?
There are many underlying factors that needs to be analysed for which proper therapy is needed.
Next Steps
Please connect with a Counselling Psychologist who can help with uncover the reasons for not being able to maintain proper sleep routine which inturn affects our other areas of life as well.
Health Tips
1.Keep your room temperature on cooler side 16-20°c preferably.
2. Do deep breathing.
3. wear an eye mask incase you can't keep your room pitch black.
4. Avoid Tea Coffee after 6pm.
5. Avoid using phone or any electronics 1 hours before bed time.
6 Daily try to go to bed at same time , best time is usually 10pm maximum. Try to stay in bed and either chant any verses that you believe in or just
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Hi
Thanks for reaching out. You are not able to sleep well from past few years. You are worried about your sleeping routine. You want to maintain a normal healthy sleep pattern. It is necessary to know what is causing irregular sleep pattern. If you are feeling stressed or anxious about certain things you can talk about it with a psychologist. With a psychologist you can explain about your appetite, physical activity, and caffeine intake. A psychologist will determine if lifestyle changes are needed to maintain healthy sleep routine.
Next Steps
Consult a psychologist
Health Tips
Contact me for counselling sessions. Along with counselling I can suggest natural foods to calm the mind.
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Hi,
To improve your sleep routine, try the following tips:
1. Establish a regular bedtime and wake-up time, even on weekends.
2. Create a relaxing bedtime routine, such as reading a book or taking a warm bath.
3. Avoid electronics and bright lights before bedtime, as they can interfere with your body's natural sleep-wake cycle.
4. Make sure your bedroom is dark, quiet, and at a comfortable temperature for sleeping.
5. Limit caffeine and alcohol intake, especially in the hours leading up to bedtime.
6. Exercise regularly, but avoid vigorous exercise close to bedtime.
7. If you continue to have trouble sleeping, consider speaking with a healthcare professional for further guidance and potential solutions.
Next Steps
consult
Health Tips
seek help
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Hi, Daily exercise and weight reduction is very important for you.Consult a physician to rule out any medical conditions causing the issues.You should eat your dinner by 7 pm.Consut psychologist regarding sleep issues
Next Steps
Consult
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Hi,
I understand this can be challenging.
It requires time, persistence, adjustments as needed and patience to change your sleep schedule for your body to adapt to the new schedule without causing too much disruption.
Consult a Therapist psychologist who can provide more personalized guidance. To identify and address the underlying stress or anxiety that could be affecting your sleep to help you manage your sleep - wake cycle effectively.
Next Steps
Consult
Health Tips
Avoid Stimulants and Heavy Meals.
Practice Sleep hygiene, stress-reducing techniques such as mindfulness, meditation, or deep breathing exercise have a healthy diet and regularly exercise.
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U need to reduce yourr weight. Need to do some exercise. Eat healthy and at same time consult psychotherapist
Next Steps
consult
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Hi to give an appropriate suggestion, you need to provide many other information such as:
Are you a shift worker? Or are you employed or unemployed?
Do you use a smartphone at bed time?
Are you excessively anxious about something?
How did this begin? Gradually or suddenly?
Next Steps
Please consult a psychologist who is a CBT practitioner
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Depends on many of the factors which could help in a proper diagnosis
Next Steps
Counselling sessions can help, you can contact at seven triple eight five eight six seven one eight
Health Tips
In-depth analysis recommended
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Sleep hygiene counseling is required
Next Steps
connect
Health Tips
consult
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Hello
Our sleep schedule is very important for our health and well-being and this very much includes our mental health. It would be great if we could get on call and discuss this in detail since there are systems in place that could be helpful to improve one’s sleep schedule. It would also be helpful to understand the other factors that you are experiencing that could potentially affect your sleep patterns.
I would recommend speaking to a psychologist to understand the factors that may be contributing to your sleep.
Take care.
Next Steps
Consult a psychologist.
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Ms. Shivangi Gupta
Psychologist
6 yrs exp
Delhi
To improve your sleep routine and establish healthier sleep patterns, consider implementing a few strategies. Start by setting a consistent bedtime and wake-up time, even on weekends, to regulate your body's internal clock. Create a relaxing bedtime routine that includes activities like reading or taking a warm bath to signal to your body that it's time to wind down. Avoid stimulants like caffeine and electronics before bed, as they can interfere with sleep. Ensure your sleep environment is comfortable, cool, and dark. If you struggle to fall asleep, try relaxation techniques such as deep breathing or progressive muscle relaxation. Gradually shifting your bedtime earlier by 15-30 minutes each night can also help reset your sleep schedule. If these changes don't improve your sleep, consider consulting a sleep specialist or therapist who can provide personalized strategies and address any underlying issues affecting your sleep quality.
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Ms. Parul Kashyap
Counselling Psychologist
4 yrs exp
Delhi
I need to know your day routine, profession, about family and friends and your diet intake routine. Knowing that only will I be able to help you come out of your this worry.
Next Steps
Try doing pranayama and 15 minute post dinner walk.
Book a counselling session with us .
Health Tips
Call us
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Mr. Vijay Kumar
Counselling Psychologist
30 yrs exp
Navi Mumbai
Having 7 to 8 hours of sleep in a day is necessary for normal health. It would be very beneficial if that can be at night when there are least disturbances. However, if you are unable to do so due to any engagement at night because of work or anything else, please try your best to sleep around the same time everyday, that too at a place and environment that is peaceful, silent and adequately dark. If you are unable to sleep in such a way due to the reason that you do not get sleep that regularly, you may have to find out the reasons for that and deal with it accordingly. A psychologist will be able to guide you well only after understanding more details of your circumstances. Hence I would suggest you to consult one. You may have to consult your family physician too to assess if there are any physical health issues creating sleep problems.
Overall, your worries about irregular sleep patterns are valid because that can have an impact on your health in the long-run.
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Ms. Sheetal Kusumbe
Counselling Psychologist
21 yrs exp
Thane
Hello,
Sleep is an essential component of our overall well-being. Good that you want to establish a healthy sleep pattern.
Some pointers can be beneficial:
- Adhere to a specific time to get to bed
- Avoid Stimulants like tea and coffee in the evening
- Engage in peaceful practices like reading or mediation , prayer before sleeping.
- Dim lighting, soothing ambience shall complement a good sleep pattern.
- Dinner 2 hrs before sleep and a light walk can be relaxing.
Wish you peace and restful sleep.
You can consult for further professional guidance.
Happy Healthy Living!
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Ms. Rizwana Parvin T M
Counselling Psychologist
7 yrs exp
Coimbatore
Knowing that you are sleeping for 8 hours is relaxing. To sleep at 10, go to bed at 10 and no mobile phone, check out for the ventilation in the room, even if you sleep at 4 or 5 get up at 10 then slowly the sleep pattern gradually will change.
Next Steps
get up earlier than before
Health Tips
don't stress yourself or force yourself to sleep, once you start getting up early , you will automatically sleep.
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Ms. Pavitra Somaiya
Counselling Psychologist
3 yrs exp
Indore
In order to change your sleep routine a conscious effort has to be put in to break the pattern and rewire it
For this it is recommended that you consult a psychologist who will help you to do the same.
Next Steps
consult
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