How to sleep properly at night. - #11646
I can't sleep properly at night. I go to bed 10.40-11.30.pm .if I sleep early then at 2 am-3 am automatically I wake up. If I can't sleep then I stay like owl the whole night. Sometimes I face headache.
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Doctors’ responses
1. What you describe looks like insomnia with early morning awakening, which is common in people with hormonal imbalances like PCOS and also due to stress or irregular lifestyle.
2. Your brain clock is getting disturbed, so even if you sleep, you wake up around 2–3 am and cannot return to deep sleep.
3. Maintain strict sleep hygiene fixed sleep and wake time, avoid phone/TV at least 1 hour before bed, keep your room dark and quiet.
4. Avoid tea, coffee, heavy food, or long naps in the evening as they worsen night sleep.
5. If headaches continue, a doctor may prescribe short-term safe sleep aids or check thyroid, vitamin D, and hormonal levels which also affect sleep.
6. With proper evaluation and treatment, your sleep pattern can normalize, and you can feel fresh without nighttime anxiety.
Hello dear See as per clinical history it seems disturbed sleep cycle or stress induced insomnia Iam suggesting some precautions Kindly follow them for 1 month Do physical exercises atleast half an hour daily Do meditation Indulge in hobbies like reading novels or writing Hopefully there will be some improvement Another reason could be pcos causing excess stress For that following tests are required Pelvic ultrasound Urine analysis Serum tsh Serum RBS In case of no improvement consult gynacolologist or endocrinologist in person for better clarification Please take any medications only after recommendation from concerned physician Regards
Waking up in the middle of the night or staying awake through the night suggests insomnia, which can be triggered by stress, irregular sleep habits, or underlying anxiety. Poor sleep may also cause daytime fatigue and headaches. Please consult a psychiatrist or sleep medicine specialist to identify the cause and guide you on sleep hygiene practices or treatment if needed.
Your sleep problem is insomnia linked to PCOS + stress. Start with sleep hygiene + melatonin + relaxation routine. If symptoms persist, consult a nearby doctor for in person consultation for short-term sleep medicine.
Hi Ipsita,
Your sleeplessness/ Insomnia may be pcos linked,due to anxiety,lifestyle,Thyroid issues,vit d/ b12 deficiency.
Please check Thyroid profile Vit d level
Meanwhile; Fix a consistent wake-up time Do exercises Avoid tea,caffeine,chocolates Reduce screen time(especially at 2/3AM) Try 4-7-8 breathing Take Warm milk with turmeric before bedtime
Small consistent habits usually bring big improvements in sleep.
Hope i solved your query Thank you dear
Hello Ipsita,
Sleep issues are very common in PCOS due to hormonal imbalance, stress, and sometimes underlying insulin resistance. The good thing is with proper sleep hygiene, lifestyle changes, and occasionally short-term medication, sleep can improve.
First, correct your sleep hygiene: avoid mobile/TV before bed, fix a bedtime (around 10.30–11 pm) and stick to it, avoid caffeine after 4 pm, and do light exercise/yoga in daytime. Once you got to bed and can’t get sleep, get up and walk in the room for 1 minute and go to bed again, it’ll reset your tone.
Try relaxation methods like warm bath, meditation, or herbal tea before bed.
If still not improving, a short course of medicine should be could but should be taken under doctor’s guidance.
For headaches, most likely from disturbed sleep, but if they persist despite good sleep, we’ll need further evaluation.
Since you also have PCOS, managing weight and diet will help both hormones and sleep in the long term.
Feel free to re-connect.
Regards,
Dr. Nirav Jain MBBS, DNB D.Fam.Med
Hello, Your symptoms need lifestyle modifications for better sleep. I suggest you to follow these: 1. Stop overthinking about past and future 2. Do meditation for 10min and then increase the time 3. Go for a walk during daytime when you feel stressed 4. Take help from family members 5. Try to stay disciplined by proper routine with balanced diet. 6. Don’t use any screen 1-2 hours before sleep 7. Drink 1 glass milk before sleep.
If symptoms persist, consult the physician. Take care.
Your experience with difficulty sleeping and the resulting consequences like headaches are quite common issues that can have a multifaceted nature. It’s important first to look at lifestyle factors that might be affecting your sleep cycle. A regular sleep schedule is crucial, so try to go to bed and wake up at the same time every day, even on weekends. This helps to regulate your body’s internal clock. Also addressing your sleeping environment is necessary; consider whether your bedroom is conducive to sleep, which means keeping it dark, cool, and quiet. Blue light from screens can be disruptive, so it’s wise to minimize exposure from devices such as phones or computers at least an hour before bed. If you’re waking up in the middle of the night, it might be due to stress or anxiety, so relaxation techniques such as deep breathing or meditation before bed could help your mind and body relax. Physical activity during the day can promote better sleep at night, just be cautious not to exercise too close to bedtime which can have an arousing effect. Watching your intake of caffeine and alcohol is also key, as both can interfere with sleep patterns. Try cutting down particularly in the hours leading up to bedtime. In terms of diet, avoid heavy meals late at night. If headaches are persistent alongside your sleep difficulties, it’s important to assess them further. Sometimes, severe headaches can be a sign of something more serious, so if these persist, I would recommend consulting with a healthcare professional. Over-the-counter pain relief should only be used occasionally and not as a substitute for medical assessment. Should your sleep disruption continues despite these measures, it could be beneficial to consult with a doctor to explore the possibility of underlying conditions such as sleep apnea or insomnia that might need specific treatment.
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