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Unable to sleep properly
Hi,
Often I end up waking up in the middle of the night, and it gets very difficult to sleep later on.
Please suggest a solution. My job is afternoon shift (2pm to 11.30 pm). I usually sleep till 2am.
Answers (13)
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There can be various reasons from diet to sleep to your activity levels and screen usage before sleep
Try to eat early by 7pm
Exercise atleast 45 mins a day and go to bed early
If it doesn't help need more history and evaluation
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Do some physical activity like walking ,yoga and meditation also...
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Do meditation
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Hi,
May I know your nature of job?
Because it depends on your job nature. And first you can take hot water shower and eat nicely. You should stop seeing your mobile at least 1hour before sleep. Do some gentle breathing exercises and sleep well
Next Steps
Practice it regularly and make your body fit by doing yoga and fitness workouts
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Relaxation and breathing exercises,before going to bed.Make a rule of not seeing mobile in last 30 minutes before going to bed,early dinner and walking for 10 minutes after dinner will help
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I think this is happening with you because of your irregular timings of work and sleep.
Our body have a clock that work with sun. So as sun sets, our body starts preparing for sleep. Working or eating or exercising after that will increase body's allertness and it get tired fast.
Next Steps
consult with me for further assestance with the issue.
Health Tips
try to change your shift timings.
if not,
eat dinner early and sleep on same time every day.
get up after 6 -7 hr of sleep.
workout after getting up.
Have berakfast like king, lunch like worker & dinner like beggar.
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Hello
As u r working late hours, try to take ur dinner at maximum 8.30pm. And sleep at 12.00. Try to practice meditation while going to bed for 15 min. It will help relaxing ur mind. Do exercise in the morning
Next Steps
contact by finding details on healthyuindia.com or consult by practo online
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You should go to bed at the same time and wake up at the same time every day. This will help you to maintain your sleep cycle and biological rhythm.
You should avoid heavy meals before sleeping.
Disconnect yourself from gadgets atleast one hour before sleeping.
Avoid caffeinated drinks.
Drink plenty of water atleast 2.5 - 3 litres every day.
Next Steps
You should practice breathing exercises.
You should do meditation.
You should do mindfulness.
You should regular exercise in the morning.
Health Tips
You have to practice these routine for atleast 66 days for better results.
For further evaluation and treatment you need to consult a Physician or Psychologist or Physiotherapist or Psychiatrist.
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Deep sleep depending on circumstances of environment where you going to sleep and in your body needs to relaxed. Change environment before going to sleep. Need good sound free and quite sleeping environment can reduce your difficulty with sleep.
Next Steps
by practicing of some meditation and yoga procedures is helpful to you
Health Tips
reduce your anxiety level
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Ms. Komal Jagtap Gaonkar (PT)
Physiotherapist
15 yrs exp
Mumbai
May be you are having disturb sleep. If you are facing stressful lifestyle and then need to correct it with proper way. Check if you are taking proper diet .Try to do yoga meditation will help you to get relaxation.if you get up in middle don't use mobile try to go to sleep again or read book during this time it will help you to sleep.
Next Steps
try to do what you love to do .enjoy your hobbies in free time. keep your self happy. dont use mobile before sleep.
Health Tips
Avoid stressful situations and tackle with happiness
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Mr. Nitin Kumar Arora (PT)
Physiotherapist
8 yrs exp
Delhi
A proper exercise routine is a must for you along with a focus shift towards your dietary habits. Altering your circadian requirements for the job demands is posing you the above mentioned issues and you need to exercise and have diet atleast 3 hrs before going to bed. Furthermore, a soothing meditation program and yoga will help in easing off the stress from the body and will help promote your sleeping habits.
Next Steps
You can contact us on the Practo app to get a customized tailor made exercise routine.
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Mr. Faiyazuddeen Kuthbudeen (PT)
Physiotherapist
25 yrs exp
Chennai
Hai buddy u says u sleep at 2 only then what does it mean u get up in the middle of the night it is almost morning yaar , I suggest once u come
From duty eat well some how ur duty timing if is of new schedule it may take time to connect yourself to the bed time so avoid using gadget in the bed time
Before u start sleep and then practice some breathing exercises which may help u to give a better sleep
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Dr. Anjali Deka (PT)
Physiotherapist
11 yrs exp
Thane
Try to do exercise in morning time. Engage yourself with physical activities. Once you come back from your work try to sleep as early as possible.
Next Steps
Do meditation for at least 20mins everyday. Don't eat heavy meal at night.
Health Tips
avoid using phone 1 hour before you go to sleep.
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