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Sleep issues
I have been facing issues with sleep from last few days. I am unable to fall asleep even though I am sleepy and also even if I sleep I am waking up after some time, meaning disturbed sleep.
It use to happen 1 or 2 times and auto resolve but from last few weeks its persistent and unable to deep sleep.
Answers (7)
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Hello
Sleep can be influence by your daily routine, your over all mood, stress levels etc!
Try to notice if any change Is observed recently!
Follow sleep hygiene:
1 fixed sleep schedule
2 no caffeine after 5 pm
3 dim light I bed room
4 Light dinner, avoid heavy meals in dinner
5 limit water intake after dinner
6 no screen time at least 2 hours before bedtime
7 complete dinner at least 1-2 HR before bedtime
8avoid heavy exercises in evening
If you face problem even after following these for about 2 weeks, you can visit a psychiatrist!
Thank you!
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Kindly reach out for therapy sessions
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Hey
Need to explore what is currently keeping your mind active at night thoughts, stressors, lifestyle patterns, or changes in routine and gradually retrain the body to associate bed with sleep again. Simple structured steps like stimulus control, sleep restriction, relaxation training, and cognitive unwinding before bed can make a significant difference. You don’t have to stay stuck in this cycle. With support, we can rebuild your sleep rhythm and help your body experience deep rest again.
Take therapy. You can connect with me on nine two six six seven two six zero six five.
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Your sleep disturbance looks like a combination of stress-related arousal and a disrupted sleepâwake cycle. Even though your body feels tired, your mind is staying slightly active, preventing deep sleep. This pattern is common and usually reversible with consistent regulation
Next Steps
Fix a strict sleep schedule for the next 10â14 days, going to bed and waking up at the same time daily. Reduce screen exposure at least 45 minutes before sleep and avoid caffeine after mid-afternoon. If the pattern doesnât improve, meet a psychologist or doctor to rule out anxiety-driven insomnia.
Health Tips
Try a short wind-down routine: dim lights, slow breathing, and no mental stimulation before bed. If you wake up at night, avoid checking the time and focus on calming breaths or a grounding technique. Keep the room cool and take a warm shower before bed to help your body shift into deeper sleep.
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Persistent insomnia like this can occur due to stress, anxiety, irregular sleep routine, excessive screen use, caffeine, medical conditions (thyroid, BP, gastritis), or medication effects. When sleep disturbance lasts for weeks, it becomes a clinical insomnia disorder, which needs proper evaluation. Often, a combination of sleep-hygiene correction, relaxation techniques, and sometimes short-term sleep-support medication is required.
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For sleep disturbances that you are facing, there are certain lifestyles modifications that must be followed for sound sleep:
*Reduce screen use, restrict mobile use before/1-2 hour before sleep
*Reduce caffeine rich product as tea coffee 1-2 times a day, after 5-6 pm avoid it
* If have smoking or alcohol intake try to quit gradually
* Sleep in dark , do not check mobile if not get sleep
/*Can read book newspaper, listen audio music during night
/* Dinner before/8 avoid spicy oily food at night
* Try to include relaxation exercises or yoga
You can follow these measures, if needed can take help of medications l* only after consultation of a doctor
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Sleep can get disturbed due to stress, anxiety or irregular routine.
Because this is happening daily now, it needs attention.
Try to fix a regular sleep schedule and reduce screen use at night. Avoid caffeine in the evening and practice relaxation before bed.If sleep doesn’t improve in a week, please consult a psychiatrist for treatment.
Sleep issues are treatable you will get better.
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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.