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Trouble with sleep
I've been struggling with sleep for the past four weeks. I usually go to bed around 10:30 PM, but I consistently wake up around 3:30 AM and can't fall back asleep. In an attempt to reset my routine, I tried going to bed later—around midnight—but I still wake up early, around 4:30 AM. This ongoing sleep disruption has left me feeling constantly irritable, and I'm becoming increasingly stressed over minor issues. I'm not sure what to do next.
Answers (11)
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It seems to be subdued anxiety which might lead to disturbed sleep. You get startled in the sleep.
It may give rise to various psychological complications.
It needs to be addressed asap otherwise it may get complicated.
It can be treated well with counseling sessions and homeopathic medicine effectively.
It needs to be treated in a holistic approach for complete recovery.
You need an expert Psychologist who is a good homeopathic physician.
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I have been working as a Homeopathic Psychiatrist and Counseling psychologist for the last 17 years. U can contact me through an online appointment for further assistance.
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Hi, Consult a psychologist
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Hello, not able to go to sleep after waking up in between highlights probable sign of anxiety/overthinking. I would like to explore if something has happened recently in your life that is causing this. If that's the case, I would advice therapy with a trained professional.
Meanwhile you can do guided meditation before sleeping, make a sleeping routine and hygiene. Do some relaxation techniques.
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Main problem here is not sleep (it is basically a symptom).
We need to identify what is causing this symptom at root level.
My advice would be to start with therapy and work on triggers, symptoms will subside itself.
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Sleep issues happen because of a lot of reasons.connect with psychologists to discuss in detail.
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connect
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consult
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You can try Bodyscan meditation. It mat help you to get good sleep. You can try this lying in bed. You can also consider regular counseling to work on other issues.
Take care and have a nice day
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Sanjana Purdhani
Psychologist
2 yrs exp
Delhi
Your body seems to be stuck in a hyper-alert or anxious state, which is often linked to underlying stress, mental restlessness, or even subtle hormonal or environmental triggers. Shifting your sleep timing alone may not be enough â deeper regulation of your bodyâs stress system and circadian rhythm might be needed.
Next Steps
Start a Consistent Wind-Down Routine (not just bedtime): 60â90 minutes before sleep, turn off all screens, avoid work discussions, and focus on something calming (warm shower, light reading, slow music). Try gentle breathing exercises like 4-7-8 breathing or progressive muscle relaxation. Track Patterns and Triggers: Keep a sleep journal for 7 days: What you eat, how your mood was, screen time, wake-up times. It may reveal hidden patterns. Limit Stimulating Substances: Reduce caffeine (especially post-lunch), alcohol, and nicotine â all of which can disrupt sleep cycles. Consider Therapy for Sleep Anxiety/Stress: The stress about not sleeping often becomes a major reason for waking up early. Speaking to a therapist can help calm that loop and address the core issue (anxiety, burnout, unresolved emotions). You can explore online therapy through platforms like Soul Savera, where mind-body focused approaches like CBT for insomnia and emotional processing are used.
Health Tips
Morning sunlight exposure: Step outside for 10â15 minutes within an hour of waking. It resets your body clock naturally. Donât stay in bed wide awake: If you canât fall back asleep within 20 minutes, get up, do something relaxing, and return only when sleepy. Replace âI have to sleepâ with âI will rest.â Take the pressure off.
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Ms. Pooja Gupta
Counselling Psychologist
8 yrs exp
Delhi
Hi,
I'm sorry you're experiencing ongoing sleep difficulties. Waking up consistently in the early hours and feeling irritable can significantly impact your daily life. It may be helpful to review your sleep environment and habitsâensure your bedroom is dark, quiet, and comfortable, and try to avoid screens and stimulating activities before bedtime. Establishing a relaxing bedtime routine, such as reading or gentle stretching, can also promote better sleep. Managing stress through relaxation techniques like deep breathing, meditation, or mindfulness may help calm your mind. If these adjustments don't improve your sleep, or if your sleep problems persist for more than a few weeks, it is advisable to consult a healthcare professional or a sleep specialist. They can evaluate for underlying issues such as sleep disorders or anxiety and recommend appropriate treatment to help restore restful sleep and improve your overall well-being.
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consult
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seek help
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Ms. Anushree Shukla
Counselling Psychologist
8 yrs exp
Gurgaon
Are there some things that are on your mind ?
Are there some routines and tasks that bother you about the following day ?
Are you stressed about something and have put it on the back burner ?
Resolve these + before sleep, try box breathing, calm environment, and sleep, not really worried about waking up so much.
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self introspection
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meditation and lifestyle changes
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Ms. Komal Bagri
Counselling Psychologist
1 yrs exp
New Delhi
Not able to sleep properly can impact our mood, our productivity and many aspects of life. I understand this must be frustrating for you. Is there anything that is worrying you, or you are stressed about some aspect of life? Notice your thoughts when you wake up early in the morning. Maybe these things are worrying you.
You can also try some breathing exercises to fell asleep.
Next Steps
Find out the reason why you can’t sleep properly, a counsellor can help you in finding it out and help you in dealing with the problem.
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Ms. Rupali Mohbe
Clinical Psychologist
25 yrs exp
Ahmedabad
Hi, I appreciate that you reached out with your concern.
For sound sleep, practice Bhramari pranayama and progressive muscle relaxation. Also engage in daily exercise, walk before sleep and try journaling.
I recommend you to consult therapist who will help you to know the root cause of this. Tailored strategies to your specific needs with professional psychologist will help you.
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For therapy, you can book an appointment with Rupali Mohbe/BIRDY ME at Practo
Health Tips
Daily do Progressive muscle relaxation techniques to calm yourself.
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