Brief Answer:
Please post your complete query

Detailed Answer:
Hello and welcome,

Kindly post your complete query with relevant details like what is exact issue with sleeping, any other symptoms?

Meanwhile I will just list sleep hygiene for you here:

1) Have a routine of sleeping and getting up at same time every day. Avoid sleeping during day. 6-8 hours of daily sleep is good enough for most people.

2) Do some physical exercise during the day as it will make you tired for the night sleep.

3) Avoid exercise mentally or physically for two hours before bedtime as this will prevent from falling asleep.

4) Avoid watching disturbing videos especially before bedtime.

5) Avoid drinking energy drinks that contain caffeine (tea, coffee, cola, sting etc) as this also doesnot allow one to have a good sleep.

6) Heavy meals can make it extremely difficult to get off to sleep, so dinner can be light.

7) Avoid alcohol as it does not lead to normal restful sleep and causes one to pass increasing amounts of urine.

8) You can avoid having a TV or laptop in your bedroom.

9) Your sleeping area can be warm and familiar with a comfortable bed and duvet, etc with low lights and sound. This all helps with restful sleep.

10) Use relaxation techniques, like Yog Nidra (from a reputed channel). Soothing chants in the background can also help in sleeping better.

Regards,
Dr Vaishalee

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