I used to sleep very late for the last eight to nine years, and now I have difficulty in sleeping. Why?

Hi,

Welcome to icliniq.com.

I can understand your situation. It would help if you tried to follow the below guidelines to deal with it:

1) You should do exercises daily for 30 to 45 minutes, like going for a walk.

2) You should do meditation for 20 minutes daily. Just sit in one place in a comfortable position and try to concentrate on your normal breathing, do not stop or force yourself to control your thoughts. Just let it be.

3) You should eat healthy home-cooked foods, avoid junk foods.

4) You must drink enough water.

5) You should spend quality time with friends and family daily or do video calls if you live away from your family.

6) You should spend time on creative hobbies like reading good books, writing journals, painting, drawing, learning new skills or language or musical instruments.

7) You should take enough seven to eight hours of sleep daily (sleep hygiene).

8) You need to fix your time for sleep, which means you must fix the time to sleep and awake.

9) You must not do any other activities in bed.

10) You must not just lie down on the bed without any reason. A bed is just meant for sleep.

11) Wear loose and comfortable clothes for sleep.

12) Take light food at night or dinner at least three hours before sleep.

13) You can take a maximum of 20 minutes of nap a day.

14) Do not use mobile or TV (television) or laptop at least half an hour before sleep.

15) Try to maintain the adequate temperature of your room, which means not so cold, not so hot.

16) Have a proper bed and pillow.

17) Make sure there is no noise or disturbance at night.

18) You can drink warm milk with turmeric before sleep.

19) You must avoid tobacco or alcohol or any substance abuse.

20) Live your life, do not just spend it.

21) Be bold and confident.

If you still have symptoms that persist after following the advice for four to six weeks, then you need to start medications for a short duration. I hope this was helpful. Please let me know if you want some help.