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Sleep Cycle
Hello Doctor, for the past one year my sleep cycle is totally disturbed. How hard I try, I can't sleep before 1. I sleep for around 7-8 hours but my only concern is time of sleep. I tried everything including reducing screen time and even keeping the room dark. What should I follow to fix my sleep time. Can I take melatonin
Answers (11)
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Hi,
your body sleeps enough hours but the clock is shifted. This sounds like delayed sleep rhythm. Melatonin can help but only under a doctor’s guidance for timing and dose. Try keeping a fixed wake-up time, get bright light exposure in the morning, avoid naps, and keep nights calm. With consistency and support, your rhythm can reset.
Next Steps
Fix a steady wake-up time, seek morning sunlight, keep nights calm, avoid naps consult for more.
Health Tips
Follow sleep hygiene , Wake up same time daily, morning walk in sunlight, limit caffeine, keep bedtime ritual calm, no screens before sleep, and be patient with your body’s reset.
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Difficulty in falling asleep at the desired time, despite sleeping enough hours, often points to a delayed sleep phase pattern rather than true insomnia. Since you are getting 7-8 hours of sleep, the main issue is timing.
Next Steps
Maintain strict sleep-wake consistency: fix a wake-up time daily, get morning sunlight exposure, avoid daytime naps, and engage in light evening physical activity. These gradually reset the body clock.
Health Tips
Melatonin can sometimes help in shifting sleep timing, but it should be taken in the lowest effective dose and only under medical guidance. Practicing good sleep hygiene along with behavioural adjustments is the most sustainable way to normalize your sleep cycle.
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Hi,
The best way ahead would be a detailed clinical interview to understand the symptoms and your comprehensive history.
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MD (Psychiatry) (A.I.I.M.S., New Delhi)
DNB (NBEMS)
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Hello, I understand your concern. From what you describe, you are getting adequate sleep hours (7–8 hrs), but the timing is shifted later than you would prefer. This is usually called a “delayed sleep phase.”
Next Steps
1. Try to wake up at a consistent earlier time every day (even on weekends).
2. Get exposure to bright sunlight soon after waking, which helps reset the body clock.
3. Avoid caffeine or heavy exercise late in the evening.
If you wish, low-dose melatonin (taken 1- 2 hrs before desired bedtime) can sometimes help, but please use it under medical guidance.
For more queries, Reach out for an online or in-person consultation:
📞 NEURONAL FIX CLINIC, RAMPRASTHA COLONY, Ghaziabad, (near Shreshtha Vihar, Delhi)- +91- 74XX52XX97XX67XX61
Health Tips
A. Don’t increase melatonin dose on your own- higher amounts don’t work better and can cause side effects.
B. If your sleep pattern continues to trouble you, consult a psychiatrist or sleep specialist to rule out other sleep disorders.
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Your main concern is timing of sleep, lag in initiation of sleep
You are following certain measures that you have mentioned
* There are certain other measures too
" CBC,Bp, RBS check to rule out organic causes
" Avoid tea coffee after 5 at evening, not more than/2 in a day
" Not do heavy exercise during evening, can opt relaxation exercises as yoga, asaan
/*Dinner before 8, should be light
*No screen use before 2 hours to sleep, e.g. do not use after 9, at night
* Listen audio music before sleeping at night or can read books ,hard copy, no mobile
* Heavy exercise in morning hours or you can opt yoga or jogging
Avoid smoking alcohol too
You can take help of medications after consultation,do not use on your own
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"Hi there, I understand that seeking help can feel overwhelming, but you’ve already taken the first brave step. I can guide you with a clear treatment plan tailored just for you, so you can feel better and regain control over your life. You can reach me directly on WhatsApp for quick support on seven zero eight two zero two two zero six two."
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Hi
Hello, your sleep duration is fine but the timing is delayed. This is usually a body clock issue, not insomnia. Fix a strict wake-up time, get morning sunlight, and move bedtime earlier in 15–20 min steps. Avoid bright lights/screens at night and use a calming routine.
Melatonin may help if taken in low dose, early evening, but do consult a doctor before starting.
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You likely have a shifted sleep rhythm rather than insufficient sleep. Behavioral modifications combined with judicious, low-dose melatonin can help gradually shift your bedtime earlier. Consistency is key small, progressive changes work better than abrupt shifts.
Next Steps
Low-dose melatonin (0.5–3 mg) 1–2 hours before desired bedtime can help shift sleep pattern also called circadian rhythm earlier Best used in combination with behavioral strategies and you should be supervised by a physician, especially if taken regularly or combined with other medications
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Hi i can totally understand you sleep time is very important for our good health
Next Steps
1)What you can do is do something which you don’t like before going to the bed this will make your brain tired and will reduce the state of arousal.
2) don’t think much that now you have to sleep .
These tips might be helpful for you so you can definitely try them
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Hi.. consult online for further evaluation and management
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Dr. Soumya Ande
Psychiatrist
6 yrs exp
Hyderabad
Get assessed for what’s causing this insomnia. Usually insomnia is secondary to something else
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