What is the best way to sleep well?

Hello,

Welcome to icliniq.com.

I read your query and can understand your concern.

Based on your description, your condition appears to be a sleep disorder (insomnia). There is non-pharmacological management for it; I suggest you adhere to the recommendations below.

1. Every day for 30 to 45 minutes, you should engage in some form of exercise, preferably a walk.

2. Practice meditation for 20 minutes each day. Just choose a comfortable position and try to focus on your regular breathing. Then, let your thoughts go without trying to stop them. It will aid in your relaxation.

3. Eat wholesome, home-cooked meals instead of junk food.

4. Water consumption must be adequate.

5. If you live far from your family, you should do video calls or spend quality time with them daily.

6. Spend time on creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills, languages, or musical instruments.

7. The recommended amount of sleep each day is between seven and eight hours.

8. Take light food at night or dinner at least three hours before sleep.

9. Do not use a mobile TV or laptop for at least half an hour before sleeping.

10. You can drink warm milk with turmeric before sleeping.

11. You must abstain from using cigarettes, alcohol, or other drugs.

12. Rather than merely spending your life, live it.

13. Be bold and self-assured.

14. I suggest you take a tablet of Melatonin (acetamides) at three milligrams at night for sleep disturbances.

Kindly consult a physician, discuss with them, and start taking the medications with their consent.

I hope I have answered your question.

Let me know if I can assist you further.

Regards.