Trouble sleeping at night. Sound sleep?

Yes u can take but don't repeat it frequently

take ur meals early in evening ,start reading some books in bed

read some books at the time of sleep, light walk after dinner

What is ur work history... during lockdown it’s usually the symptom.. can be anxiety... taking sleep medicine is not the solution.. work out, do yoga calm urself... try to be cheerful...

Symptoms persists, consult a doctor

Sleeping hygiene Limiting daytime naps to 30 minutes. Napping does not make up for inadequate nighttime sleep. However, a short nap of 20-30 minutes can help to improve mood, alertness and performance. Avoiding stimulants such as caffeine and nicotine close to bedtime. Exercising to promote good quality sleep. As little as 10 minutes of aerobic exercise, such as walking or cycling, can drastically improve nighttime sleep quality. For the best night’s sleep, Steering clear of food that can be disruptive right before sleep. Heavy or rich foods, fatty or fried meals, spicy dishes, citrus fruits, and carbonated drinks can trigger indigestion for some people. When this occurs close to bedtime, it can lead to painful heartburn that disrupts sleep. Ensuring adequate exposure to natural light. This is particularly important for individuals who may not venture outside frequently. Exposure to sunlight during the day, as well as darkness at night, helps to maintain a healthy sleep-wake cycle. Establishing a regular relaxing bedtime routine. A regular nightly routine helps the body recognize that it is bedtime. This could include taking *warm shower or bath*, Avoid reading a book, or light stretches. When possible, try to avoid emotionally upsetting conversations and activities before attempting to sleep. Making sure that the sleep environment is pleasant. No mobile phone or book on bed ,

Consultation

Hi, you did not provide much details about how this sleep trouble started and how much and in what ways it is affecting in your daily activities. But still I will tell you one simple exercise by which you can re wire your sleep cycle. You do not require medications to sleep.

1. Try waking up at the same time in the morning, even though you might sleep late in the night, but trust me this is the only way. Initial days you might feel sleepy and tired on waking up but gradually things will start improving. So what may come wake up at the same time every morning. 2.Daily exercise you can start by walking for 30 mins for 5-6 days in a week. 3.Do not sleep in the day time what may come. You can in desperate situation take a nap at around 2 pm for 20-30 mins, not more than that. 4.Do not see any screen, let it be your TV, or mobile or any other screen after 6 pm. 5. No tea, coffee, caffeinated drinks, sweets, fruit juices after 5 pm. 6. Eat dinner before 8pm. 7. Read a book till you start feeling sleepy only then go to the bed until then do not enter your bedroom. 8. In case after going to bed you don’t fall asleep once again repeat the process of coming out and start reading a book until you feel sleepy. Trust this will help you, if you follow I said.

If you do not understand something or want to clarify you can always consult me anytime.