Sravani, what you’re experiencing sounds like severe insomnia, most commonly caused by stress/anxiety, an overactive mind at night, disrupted sleep rhythm, or underlying deficiency or hormonal issues, and the symptoms you describe (burning eyes, headaches, poor concentration, irritability) are classic effects of prolonged sleep deprivation. For short-term relief, safe options often include melatonin (3–5 mg 1 hour before bed) or low-dose antihistamines like hydroxyzine only under a doctor’s guidance, along with strict sleep timing, no daytime naps, morning sunlight exposure, and relaxation breathing before bed. Because this has lasted many days and is affecting your functioning, you should consult a physician or psychiatrist to identify the cause (especially anxiety or stress-related insomnia) and receive proper treatment before it worsens, as chronic insomnia is very treatable when addressed early.
Difficulty sleeping, like what you describe, can stem from various causes, and what’s crucial is pinpointing the right one to address it effectively. Stress, anxiety, poor sleep hygiene, or even changes in your daily routine might be contributory factors. Before jumping to medications, let’s first explore some non-pharmacological strategies. Start by establishing a consistent sleep schedule, going to bed and waking up at the same time each day, even on weekends. Create a pre-sleep routine that relaxes you—this could be reading a book or taking a warm bath. Check your sleeping environment; it should be cool, dark, and quiet.
If these strategies don’t help, or if your symptoms persist for over two weeks, it’s important to consult a healthcare professional. They could assess for underlying issues such as insomnia or sleep-related disorders. Temporary use of over-the-counter medication like melatonin might be an option, but it’s recommended to use it under medical guidance to avoid dependency or masking any underlying cause. If stress or anxiety seems a significant contributor, cognitive behavioral therapy for insomnia (CBT-I) has shown good results.
Your eye discomfort, headaches, and daytime fatigue highlight the depth of the impact on your daily function, emphasizing the need not to delay seeking a comprehensive evaluation. Meanwhile, avoid caffeine or heavy meals close to bedtime, and consider exercising earlier in the day to improve sleep onset. These steps focus on modifiable factors within daily routines, aiming to support your sleep naturally and safely. If you note any new symptoms or if your insomnia becomes severe, seek medical attention more urgently.
Hello,
Not sleeping for many days can happen due to stress, anxiety, disturbed sleep cycle, or overthinking, and at your age it is very common and treatable.
What you should do first (most important):
Fix a strict sleep time (same time daily, even if you don’t sleep)
Avoid daytime naps completely
Get sunlight exposure in the morning (10–20 minutes)
Do light physical activity or walking daily
At night (30–60 min before bed):
Warm bath or wash face with warm water Practice deep breathing / guided relaxation Do not force sleep — lie calmly and relax your body
Safe medicines you can take (short term): Melatonin 3 mg once at night, 30 minutes before sleep (safe, non-addictive) But should consult a physician first
If anxiety is high: Ashwagandha 300–500 mg at night can help
For eye burning: lubricating eye drops twice daily
Avoid: Caffeine after afternoon Heavy or spicy dinner Thinking about “not sleeping” (this worsens insomnia)
Most insomnia at 22 is temporary and reversible. With routine + short-term support, sleep usually returns within days.
I trust this helps Thank you !
Your symptoms are most consistent with chronic insomnia, likely driven by a combination of stress, anxiety, mental over-activation, and disrupted sleep–wake rhythm, rather than a physical disease. The fact that you lie down with eyes closed but cannot fall asleep at all, despite avoiding screens, strongly suggests hyperarousal of the brain (the mind stays “awake” even when the body is tired).
Because of prolonged poor sleep, you are now experiencing secondary effects such as eye burning and watering, headaches, poor concentration, mental fog, irritability, daytime fatigue, and low motivation. These symptoms are common consequences of sleep deprivation and can create a vicious cycle—worrying about sleep further worsens insomnia.
Hi Sravani, I’m sorry to hear that you’re having such a tough time with sleep. It sounds really challenging, especially with the impact it’s having on your daily life.
Possible Causes: 1. Stress or Anxiety: Sometimes, underlying stress or anxiety can make it hard to fall asleep, even if you’re not consciously aware of it. 2. Sleep Disorders: Conditions like insomnia or sleep apnea can disrupt your ability to fall asleep or stay asleep. 3. Lifestyle Factors: Even without screens, factors like caffeine intake, irregular sleep schedules, or lack of physical activity can affect sleep quality.
Recommendations: 1. Sleep Hygiene: - Try to maintain a consistent sleep schedule by going to bed and waking up at the same time every day. - Create a calming bedtime routine, such as reading a book or practicing relaxation techniques like deep breathing or meditation. - Ensure your sleeping environment is comfortable, dark, and quiet. 2. Limit Stimulants: - Avoid caffeine and heavy meals close to bedtime. Herbal teas like chamomile or warm milk can be soothing. 3. Physical Activity: - Regular exercise during the day can help improve sleep quality, but try to avoid vigorous workouts close to bedtime. 4. Consult a Doctor: ( Neurologist) - If your sleep issues persist, it’s important to consult a healthcare professional. They can help identify any underlying issues and may suggest safe medications or therapies.
Over-the-Counter Options: - Some people find relief with melatonin supplements but it’s better to go firstly for neurologist and over medication.
Thank you and get well soon
Hi Sravani, I’m sorry you’re going through this. You are probably having stress/ anxiety/ overthinking etc. Here is my advise-
1. Fixed sleep schedule- Go to bed and wake up at the same time every day (even on weekends).
2. Bed = sleep only- Don’t lie in bed awake for hours. If you can’t sleep in 20–30 minutes, get up, sit quietly, and return only when sleepy.
3. Avoid daytime naps- Even short naps can worsen night-time insomnia.
4. Light exercise in the morning or evening. Walking, stretching, or yoga helps regulate sleep.
5. Reduce caffeine- Avoid tea/coffee after 2 PM.
6. Relaxation before bed- Deep breathing, meditation, or soft music can help calm the mind.
If anxiety is significant, kindly visit a certified Psychiatrist or a Family Physician for proper evaluation and management. Avoid self-medicating with sleeping pills or alcohol.
See a doctor urgently- If insomnia continues beyond 2–3 weeks. If you feel very anxious, low, or hopeless. If headaches, palpitations, or panic symptoms increase.
Kindly get done these tests - CBC, FT3 FT4 TSH, Vit-B12, Vit-D, Iron Profile. Review with reports.
Regards, Dr. Nirav Jain MBBS, D.Fam.Medicine
