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Sleep problem
Once my sleep disturbed at night it may be 2.o'clock or 1.30 o'clock at night I can not sleep again .
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This difficulty in falling back asleep after waking at night is a common sleep disturbance, often linked with anxiety, stress, or an irregular sleep routine. When the mind becomes alert at night, it is harder to switch off again.
Next Steps
Keep a consistent bedtime and wake-up time daily, even on weekends. Avoid checking the phone or clock when you wake up, as this increases alertness. If you cannot fall asleep within 20 minutes, get out of bed, sit in dim light, do something calming (like reading or deep breathing), and return to bed only when sleepy. If this problem continues for weeks, consult a psychiatrist or sleep specialist to rule out insomnia or anxiety-related sleep issues.
Health Tips
Reduce caffeine intake (especially after evening), try light exercise in the day, and practice relaxation before bed-such as progressive muscle relaxation or slow breathing. Writing down worries before sleeping can also stop the mind from overthinking at night.
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It can be well stress induced insomnia or change in the circadian cycle.
It needs to be treated asap otherwise it may get complicated.
It can be well treated with counseling sessions and homeopathic medicine effectively and without any side effects.
It needs to be addressed in a holistic approach for complete recovery.
You need an expert Psychologist who is a good homeopathic physician.
Next Steps
I have been working as a Homeopathic Psychiatrist and Counseling psychologist for the last 17 years. You can contact me through an online appointment for further assistance
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First, try to identify why your sleep is getting disturbed at night. It could be due to nature calls, hunger, stress, or anxiety. If it’s because of nature calls, avoid drinking water at least 30 minutes before going to bed and see if your sleep duration improves. If it’s due to other reasons, it’s better to consult an expert.
Next Steps
fix up an appointment with the psychologist
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I can imagine how frustrating it must be, lying awake in the middle of the night, wanting to rest but your mind or body simply not allowing it. Many people experience this, and it can leave you feeling tired and restless the next day. Please know you’re not alone in this Don’t force sleep. If you’re awake for more than 20–30 minutes, get out of bed, sit somewhere dimly lit, and do something calming (like reading a light book, listening to soft recitation, or gentle breathing). Once you feel drowsy, return to bed. Avoid checking the clock. Watching the time only increases pressure and makes your brain more alert. Cut stimulants. Try to avoid tea, coffee, or nicotine after evening, since they can linger in your system. Daytime habits. A bit of physical activity and exposure to daylight in the morning can strengthen your natural sleep rhythm. Mind relaxation. When thoughts keep circling at night, gently bring your focus to your breath or repeat a calming phrase.
Next Steps
You don’t have to tackle this all at once—start with one small change and see how your body respond
Health Tips
If your sleep disturbance becomes frequent (several nights a week for weeks), it may start affecting mood, concentration, and even physical health. That’s the point to seek professional help rather than waiting it out. Be careful not to rely on sleeping pills without medical guidance. They may bring temporary relief but can create dependence if used long-term Try not to make the bed a place of worry. If your mind associates bed with stress about “not sleeping,” the cycle can worsen.
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Sleep maintenance insomnia (difficulty going back to sleep after waking) is fairly common. It can happen due to stress, irregular sleep habits, or even medical issues. Try keeping a fixed sleep–wake schedule, avoid caffeine or heavy meals close to bedtime, and use relaxation techniques (deep breathing, light reading, calming music) if you wake up at night. If this continues regularly, consulting a psychologist can help identify the cause and guide proper management, specially if this may be stress, anxiety or overthinking induced.
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There can be a few different reasons why you can’t fall back asleep after waking in the middle of the night.
1. Stress& overthinking
2. Light & stimulation
3. Body clock
4. Sleep disorder or physical causes
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Ms. Komal Singh Parihar
Psychologist
7 yrs exp
Navi Mumbai
Thank you for sharing your concern. Waking up in the middle of the night and not being able to fall back asleep is a common sleep issue, often linked to stress, anxiety, or irregular sleep habits. When the mind becomes alert at night, it can be difficult to switch off again.
Next Steps
One simple technique you can try is the ‘mind dump journaling’ before bedtime: spend 5 minutes writing down all the worries or thoughts that usually come to your mind at night. Close the notebook and remind yourself that you don’t need to revisit these thoughts until tomorrow. This helps reduce overthinking during the night.
Also, try to maintain a consistent bedtime and wake-up routine, avoid checking the phone or clock if you wake up, and if you can’t sleep within 20 minutes, sit in dim light and do something calming like deep breathing until you feel sleepy again.
Health Tips
If the problem continues for weeks, consulting a psychologist or sleep specialist can help you learn relaxation techniques and rule out insomnia or anxiety-related sleep issues. With consistent habits and support, restful sleep is possible again.
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Ms. Pooja Gupta
Counselling Psychologist
8 yrs exp
Delhi
Hi,
Itâs quite common to find it difficult to fall back asleep after waking up in the middle of the night, especially if your sleep has been disturbed repeatedly. This can happen due to anxiety, stress, or overthinking, which may make your mind active and prevent relaxation. When you wake up during the night, try to avoid looking at screens or doing stimulating activities. Instead, practice calming techniques like deep breathing, progressive muscle relaxation, or gentle visualization to help your mind and body relax. Creating a calming bedtime routine, maintaining a consistent sleep schedule, and ensuring your sleeping environment is comfortable can also help improve your sleep over time. If this pattern continues or worsens, consider consulting a healthcare professional or mental health expert for personalized advice and support. Remember, improving sleep habits takes time, and being gentle with yourself during this process is important.
Next Steps
Consult
Health Tips
Seek help
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Mr. Fr Dr John Zachariah
Counselling Psychologist
9 yrs exp
Ernakulam
Consult a psychologist
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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.