Kindly advise how to fall asleep at night.

Question

Hello doctor,

I am unable to sleep at night. I tried a lot but cannot sleep at all. It is after 5 AM that I feel like sleeping. Please help me to sleep at night. My age is 19 years.

Answer 1

Hello,

Welcome to icliniq.com.

At times, if a day or two we cannot sleep on time say 10 or 11 PM and suppose we sleep at 5 AM, then we will wake up after 6 to 7 hours, that is 11 or 12 PM in the afternoon. So, if this becomes a pattern in some days and our biological clock get adjusted with this new sleep and wake up time, this is called phase delay sleep problem.

If you have only sleep disturbance, no other mood or behavior problem, then try sleep hygiene measure. Define your wake up time no matter when you slept, wake up at fix time. Do not drink tea, coffee, cola after 6 PM. Do not use your bed for any other purpose except for sleep. Do not keep tossing and turning in bed if you cannot sleep. Get up, sit on a chair, start reading a book.