My sleeping time is disturbed. Please help me overcome this.

Q. My sleeping time is disturbed. Please help me overcome this.

Answered by
Dr. Bharat Udey
and medically reviewed by iCliniq medical review team.
This is a premium question & answer published on Jul 16, 2015 and last reviewed on: Oct 09, 2018

Hello doctor,

My sleeping time is disturbed. I wake up at 10 AM and sleep around 1.30 AM. I want to be normal again. I know that I am spoiling my health. But I do not know how to overcome this. Please help me.


Hello, Welcome to

  • I appreciate that you took an initiative to discuss your problem, because most of the people neglect issues regarding sleep.
  • Sound sleep is key to sound mind. Having a disturbed sleep poses a risk for having a mental illness in future.
  • As you told that your sleep cycle has been disturbed these days i.e, sleeping by 1:30 AM at night and getting up very late in the morning around 10 AM. 
  • However, you are sleeping for 9 and a half hours which is healthy. But your sleep timings are disturbed.

All you need is just to follow a healthy sleep hygiene schedule.

  • Try to stipulate your sleep timing and getting up timing in the morning. 
  • Go to bed during sleep timing only, not while working or doing anything else.
  • Remain in bed even if you are not sleepy and do not leave the bed before your scheduled timings.
  • Turn off television and mobile phones before sleeping.
  • Reading a book before sleeping can help.
  • Avoid having coffee, tea or plenty of water about 1-2 hours before sleeping.
  • A cup of warm milk before going to bed will help.
  • Avoid smoking/alcohol before sleep.
  • Avoid bright lights, too cold or too hot temperature in your sleeping room.
  • If married, a healthy sexual practice before sleeping also helps in getting a sound sleep.

I would advice you to follow the above sleep hygiene practices to schedule your sleep wake cycle.

If this does not work then you might be in need of therapy in the form of medications, bright light therapy.

For further queries, consult a sleep medicine physician online -->

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