Download FREE Practo app
Get ₹200 HealthCash
Sleep cycle problem
Hello, I have been unable to manage my sleep cycle for 2 months. I have no stress related issues. I also have a job, for which I have to get up in the morning early, but for no reason, I can't sleep at night. I try my best to sleep, but end up with a mild headache. Please help me out, I feel sleepy all day while working and unable to concentrate too. I don't even take naps.
Also due to work from home, I have no physically active routine, and my work is like the whole day on.
Please suggest what I should do.
Answers (13)
Get your queries answered instantly with Care AI FREE
20000+ health queries resolved in last month
Sleep disturbance can due to insomnia and depression too . Consult any psychiatrist. Insted of forcing yourself to sleep accept that you are finding difficult to sleep . More you force yourself to sleep, more it will be difficult to sleep for you . Donot forcing your self for sleep increase your chance of proper sleep.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Didn't find the answer you are looking for?
Talk to experienced doctor online and get your health questions answered in just 5 minutes.
+165
Hi dear,
Proper diagnosis is required to know the hidden reason for your problem of sleep. Consult for proper guidance.
Next Steps
maintain healthy night routine.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Hi
Thanks for reaching out. You have not been able to sleep well at night for two months. You have no stress related issues. You have to wake up early to work and you feel sleepy the whole day. Do you worry about whether you will be able to sleep well at night? You want to be able to sleep well at night and feel fresh and energetic during the day. You work from home and you are not able to do physical activity. Consult a psychologist and explain about your routine, a psychologist will guide you on how you can sleep well at night that will enable you to feel fresh during the day.
With the help of counselling sessions you can gradually work on getting the required amount of sleep which is seven to nine hours of sleep. A psychologist will guide you with lifestyle changes needed to feel more energetic. Try to incorporate some amount of physical activity it will help you help you feel calm and energetic. Even fifteen minutes of exercise will help.
Next Steps
Consult a psychologist
Health Tips
Contact me for counselling sessions. Along with counselling I can suggest natural foods to calm the mind.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Hi,
Consult a Psychologist for an assessment, what you are feeling implies that you could be dealing with something stress related.
Counselling will help you identify the underlying reasons following which you will learn skills to manage your thoughts your actions positively and practice good sleep hygiene to sleep well .
In the meantime be mindful of your thoughts- emotions .
Establish a Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.
Create a Relaxing Bedtime Routine: Engage in calming activities before bedtime, such as reading a book, taking a warm bath, or practicing relaxation techniques.
Limit Exposure to Screens.
Create a Comfortable Sleep Environment. Ensure your bedroom is conducive to sleep by keeping it dark, cool, and quiet.
Watch Your Diet close to bedtime, as they can disrupt sleep.
Regularly Exercise. Engage in regular physical activity, but try to complete your workout at least a few hours before bedtime.
Practice meditation, deep breathing, or mindfulness to alleviate worries that may keep you awake.
Exposure to natural light during the day can help regulate your body's sleep-wake cycle.
If you can't fall asleep, avoid checking the clock repeatedly, as it can increase anxiety about not sleeping.
Next Steps
Consult a Psychologist.
Health Tips
Focus on positive thoughts- affirmations, Practicing deep breathing & meditating .
Answered
Flag this answer
10/10 people found this helpful
Was this answer helpful?
YES
NO
Hi,You need to identify the triggers which are disturbing your sleep.There are many factors other than Stress and anxiety like
Hormonal changes
Unhealthy life style
Intake of caffeine
Environmental factors like so much sound, light etc
Next Steps
Consult a psychologist
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
It needs to be addressed asap otherwise it may get complicated.
It can be treated well with counseling sessions and homeopathic medicine effectively if required.
You need an expert Psychologist who is a good homeopathic physician.
Next Steps
I have been working as a Homeopathic Psychiatrist for the last 17 years. you can contact me through online appointment for further assistance
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Ms. Simran Dugar
Mental Health Counselor
3 yrs exp
Kolkata
ChatGPT
I completely understand your situation. It can be tough to manage sleep, especially with work and the lack of physical activity due to remote work. Try creating a calming bedtime ritual to signal your body it's time to rest. Maybe read a book or listen to soothing music. Also, consider incorporating short breaks throughout your workday for stretches and a quick walk to boost your energy and focus. If sleep problems persist, don't hesitate to consult a healthcare professional for personalized advice. A good night's sleep is crucial for your overall well-being and productivity. You're not alone in this, and seeking guidance is a positive step.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Ms. Shivangi Gupta
Psychologist
6 yrs exp
Delhi
Thank you for reaching out. It’s really important to regulate sleep, because your sleep cycle or as we call them “circadian cycles” affect everyone about you. Your mood, perception, energy levels, ability to focus, ability to solve problems, etc. if you’re unable to sleep even though there’s no issue looming in your head which is stress related, I recommend you to seek help from a mental health professional. Your issues might be deep rooted and are affecting you subconsciously.
Next Steps
Consult
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Ms. Sheetal Kusumbe
Counselling Psychologist
21 yrs exp
Thane
Hello,
Sleep is the golden thread that ties our physical and mental health together.
Understandably you feel exhausted, irritated and unable to concentrate due to lack of sleep.
It is important to rule out medical reasons if any.
However you can set a sleep routine which shall definitely help in your case.
Be physically active during the day and try to avoid sleep unless naturally.
Avoid stimulats like tea , cofee post evening.
Fix a particular time and wrap up for sleep every night at same time.
So that your mind is calm you can choose a good book, calming music and also essential oils if you like, can help.
A good head message can be beneficial too.
Connect with nature to soothe yourself.
Be consistent when you follow your suitable sleep hygiene.
A walk after dinner can help you with some fresh respite of your sedentary day and a connect with calmness.
You can connect for further professional guidance.
Happy Healthy Living!
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Ms. Smriti
Counselling Psychologist
18 yrs exp
Bangalore
Be consistent with excercise, sleep timings,good dietary habits
Next Steps
connect
Health Tips
consult
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Ms. Hema Sampath
Counselling Psychologist
18 yrs exp
Bangalore
Appreciate your willingness to seek a professional support..
Consult a psychological Counselor for a therapy personally either online or Offline..
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Mr. Vijay Kumar
Psychologist
30 yrs exp
Navi Mumbai
I would suggest you to consult your family physician to rule out any physical health condition that is affecting your sleep adversely. This, I think, is all the more important because you have mentioned mild headache while explaining your situation. Now about your inability to have a physically active routine, I feel you can have physical activities even at home, during the short breaks that you may have in between your work schedule. If you organise well, you can have physical activities even after your working hours and on holidays. I think it is only a matter of how you manage your time. One way you can keep your body and mind healthier is to get engaged in any hobby that you like, and gives creative or meaningful outcomes. This again will depend on how you organise your routine in a more constructive way.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Pooja Gupta
Psychologist
2 yrs exp
Kolkata
Hello! I think you are basically feeling more sleepy and exhausted during the day rather than the night. The pandemic has done that to many and disrupted routines, working from home as well. You can fix this by being consistent. A few tips I would suggest to you are - get yourself to do any sort of physical activity during the day (even if you are working and have a desk job, take small breaks to stretch, stand, walk around). After work, if you have the time, at least walk for 30 mins minimum, or practice yoga/gym, normal workouts at home. This is much needed. Another important point, check your diet. Try to eat light at night and a little early before going to bed, try and keep lunch light as well (will make you less sleepy), you can do a small snack in the evening, can take a 20-30mins power nap during the day, but make sure you don't cross that time. Reduce caffeine intake to 1-2 cups a day.
It takes at least 66 days for a behaviour/practice to turn into a habit/routine. So try and go to bed by 10.30-11pm, you can indulge in reading something light like a novel until you fall asleep. Be consistent with physical workout, good diet and going to bed early, at least for a month and a half.
Next Steps
If none of this helps, consult a doctor, you can try homeopathy as well.
Health Tips
Let me know if you need any help.
Answered
Flag this answer
1/1 people found this helpful
Was this answer helpful?
YES
NO
Articles you may like
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
The question asked on this page is a free question. You can ask a free health question by downloading the Practo app.
Articles you may like
Tell us what's troubling you
Tell us what's troubling you
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.