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Sleep cycle problem
Hlo sir main 6'7month pahel puri puri raat jag kr phone use krti thi ab mujhe 4:30am tk neend hi nhi aati jbki main ab phone bhi use nhi krti jldi late jati hu ki neend aajaye but kitni bhi kosish krlu neend aati hi nhi h 4:30am tk jiske wjh se main 1ya 2 pm pe uth ti hu jiski wjh se mera pura din bekar hojata h main pdh bhi nhi pati or main ek neet aspirant hu mujhe esh time pdhne ki bhout jrurt h but sirf sleep cycle khrb hone ki wjh se main bilkul pdh ni parhi hu bhout logo ne suggest kia ki apne brain ko control kro overthinking mt kro toh neend aajayegi but ab man toh mere control me nhi h na sir maine bhout jada try krli but mujhe puri puri raat neend nhi aati mAin pdh bhi nhi parhi hu mujhe lgrha h ab main pgl hojaungi plz sir kuch help kriye
Answers (3)
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Hello,
Sabse pehle main aapko yeh bataana chahti hoon ki aap pagal nahi ho rahi hain. Jo aapke saath ho raha hai, woh sleep–wake cycle ke bigadne aur anxiety/overthinking ki wajah se hota hai- yeh bahut common problem hai, khaaskar jab pehle kaafi mahinōn tak raat bhar jagkar phone use hua ho.
Ab phone band karne ke baad bhi neend isliye nahi aa rahi kyunki brain ka biological clock (body clock) disturb ho chuka hai. Is situation mēn “bas control karo, overthinking mat karo” kehna helpful nahi hota- kyunki yeh aapke control ki baat hi nahi hoti.
Next Steps
• Sabse pehle uthne ka time fix karein (chahe neend 4:30 baje aayi ho, phir bhi 9–10 baje uthna zaroori hai)
• Din mēn bilkul bhi nahi soyein (power nap bhi nahi)
• Bed par jaakar neend aane ki koshish zabardasti na karein
• Agar 30–40 min mēn neend na aaye, bed se uthkar halki activity karein (light reading, prayer, soft music)
• Shaam ke baad chai/coffee, phone, reels avoid karein
• Is stage par psychiatrist se milna bahut zaroori hai—kabhi-kabhi short-term medicine se cycle reset karni padti hai
• NEET aspirant hone ki wajah se stress bhi neend ko aur kharab kar raha hai—isko address karna hoga
Health Tips
For more queries, Reach out for an online or in-person consultation:
📞 NEURONAL FIX CLINIC, RAMPRASTHA COLONY, Ghaziabad, (near Shreshtha Vihar, Delhi)- +91- 74XX52XX97XX67XX61
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Dr. Anurag Solanki
Psychiatrist
8 yrs exp
Delhi
CBT therapy and also low dose sleep cycle enhance medicine will help you
All the best
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