When itry to sleepI,m not sleeping wholenight - #11661

Hi junaid,

I think you are experiencing stress induced sleeplessness. What to do : 1.Fix a routine 2.Create a sleep-friendly environment 3.Avoid mobile/TV/laptop at least 1 hour before bedtime. 4.Practice deep breathing (inhale 4 sec → hold 4 sec → exhale 6 sec). 5.Avoid tea, coffee, cola, or chocolate after evening. 6.Have a light dinner

Calm your mind before bed Thats it

I hope your issue is resolved. Thank you

*addition

I answered you with available information. Junaid , if you have more doubts please feel free to ask since your query was not clear.

Thank you

Hello Junaid, thank you for sharing your concern and I understand this might be worrisome. But I’m here to help. Here is some advise from me -

Sleep hygiene (very important): Fix a regular sleep time (same time every night). Avoid mobile, TV, or laptop at least 1–2 hrs before sleep. Do light reading, prayer, meditation, or deep breathing before bed. Keep your room dark, cool, and quiet. Avoid tea, coffee, energy drinks after evening.

Stress management: Write down your worries on paper before sleeping. Practice 10 mins deep breathing or meditation. Daily 30 mins exercise in daytime helps release stress.

You might also be prescribed some medications too, but for that you should consult a psychiatrist or a family physician. You can even consult me, I’ll be happy to help.

Regards, Dr. Nirav Jain MBBS, DNB D.Fam.Med

Difficulty in falling asleep, or insomnia, is quite common and can be frustrating to deal with, especially when you’re stressed, like you mentioned with exams. First, take a look at your daily routine and sleep environment. Are you using screens, like phones or computers, right before bed? The blue light emitted can interfere with your body’s natural sleep-wake cycle. Try to have a technology-free zone at least an hour before sleep. Establishing a consistent sleep schedule by going to bed and waking up at the same time daily may help regulate your internal clock. Make sure your sleep environment is comfortable: a cool, dark, and quiet room can make a significant difference. Consider relaxation techniques like deep breathing, meditation, or gentle stretches before bed to help reduce stress levels. Since you’re studying for exams, time management during the day can reduce nighttime stress. Break study sessions into manageable chunks, and take short breaks to prevent burnout. Exercise during the day, but not too close to bedtime, can help you sleep better too. If despite these efforts, sleeplessness continues for multiple nights or significantly impacts your daily life, it’s important to talk with a healthcare provider. They can help identify any underlying issues such as anxiety or other disruptions that might be affecting your sleep. Addressing these now can prevent long-term issues related to sleep health.