Your symptoms seems to be mainly due to lack of proper sleep...No matter what your age, insomnia usually is treatable. The key often lies in changes to your routine during the day and when you go to bed. Good sleep habits promote sound sleep and daytime alertness. These tips may help.
Exercise and stay active. Activity helps promote a good night's sleep. Get at least 20 to 30 minutes of vigorous exercise daily at least five to six hours before bedtime.
Check your medications. If you take medications regularly, check with your doctor to see if they may be contributing to your insomnia. Also check the labels of OTC products to see if they contain caffeine or other stimulants, such as pseudoephedrine.
Avoid or limit naps. Naps can make it harder to fall asleep at night. If you can't get by without one, try to limit a nap to no more than 30 minutes and don't nap after 3 p.m.
Avoid or limit caffeine and alcohol and don't use nicotine. All of these can make it harder to sleep. Avoid caffeine after lunchtime. Avoiding alcohol can help prevent restless sleep and frequent awakenings.
Don't put up with pain. If a painful condition bothers you, make sure the pain reliever you take is effective enough to control pain while you're sleeping.
Stick to a sleep schedule. Keep your bedtime and wake time consistent from day to day, including on weekends.
Avoid large meals and beverages before bed. A light snack is fine. But avoid eating too much late in the evening to reduce the chance of gastroesophageal reflux disease (GERD) and improve sleep. Drink less before bedtime so that you won't have to urinate as often...Consult psychiatrist for further help
Mood swings, disturbed sleep for a prolonged duration are harbingers of mental illness like depression and Bipolar disorder. So if you have been experiencing them for quite a while now, I strongly recommend you to consult with a Psychiatric professional, since ignoring these symptoms is foolhardy.
Apart from that, maintain what is termed as 'Sleep Hygiene.' The following are few ways to do that:
1. Your bed should be used only for sleeping, and not for eating, watching television, surfing on the internet, and the likes.
2. The room should be sufficiently dark to augment the process of natural production of melatonin in your body (which happens at night, and light disrupts it, and hence the circadian rhythm).
3. Sleep in soft, comfortable clothing.
4. Avoid daytime napping, if you have problems with sleep at night.
5. Avoid stimulants such as caffeine, nicotine after 5pm.
6. Alcohol, which is a CNS depressant may lead you to mistakenly believe that it aids sleep. The fact is that although alcohol may lead you into a sleepy state, it actually disturbs the sleep architecture, thus resulting in poor quality of sleep.
7. Exercise promotes sleep. But avoid heavy workouts in late evenings.
8. Avoid slipping into the bed right after your dinner. Allow yourselves at least a 2 window between dinner and the time you hit the sack.
9. Your dinner should be something moderately light, with minimum sugars, but not too light to wake you up with hunger at midnight.
10. Avoid watching/reading anything that is stimulating to the brain, such as, horror shows, melancholic reads, graphic novels.
11. Light soothing music and books can be helpful.
12. Sexual activity also aids sleep.
13. Try and keep your sleeping and waking hours fixed.
14. If you're not able to sleep, don't keep lying in the bed and try and force yourself to sleep. That never helps. Instead, get up, and read something light, write in your diary, or some such activity, before you back for another attempt at sleep.
15. If you have problems with sleep, do not go to sleep with thoughts like, 'will i get some sleep tonight', or 'If I don't get enough sleep tonight, my day tomorrow will be ruined'. These thoughts end up negatively reinforcing insomnia.
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