Could not get sound sleep at night and always Insufficient sleep

Question

I have been suffering from insomnia for many years. In between, it automatically got cured. Earlier, when this problem came to me, I took the help of psychiatrist who suggested some pills. The pills worked but I had to take it regularly. The day i stopped, the issue used to occur. The issue is probably caused because of my late night studies during development of my career. But the problem still exists. I have stopped taking pills. But nothing other than pills works. I tried every thing. I even tried yoga nidra, but in vain.
Can you suggest some thing so that I can sleep regularly a number of good hours.

Answer 1

Your question indicates that you are of not much age. May be your studying habits in the night has conditioned your mind and changed your circadian rhythm.

You may use the following suggestions:

(i) Take your dinner latest by 8:00pm positively which should be followed by warm milk with a teaspoonful of original honey.

(ii) Develop your circadian rhythm by going regularly to your bed at 10:00pm and try to sleep by 10:30 pm and get up every day in the morning at 6:00 am (do not delay to 6:30 am). Generally, every sleep cycle is of 90 minutes, one should focus on completing the sleep cycles, instead of focussing on number of hours. This way, you will complete 5 cycles which is enough in 24 hours. You can also adjust your timings accordings to the sleep cycles.

(iii) Keep these books - Panchtantra, Vikram Betaal, and / or chicken soup series books to study while lying on the bed so that these should slow down your thoughts. Do not read motivational books, else reading these books will excite you and increase the speed of thoughts.

(iv) If you do not have books, you can try the following techniques while lying on the bed before sleeping:

• Do progressive muscle relaxation. In this technique, stretch and relax every part of your body three times. Start from stretch and releasing your toes, calf muscles, knees, thigh muscles, and then abdominal muscles, chest muscles, arms muscles, fore arm muscles, making fists and releasing, and then neck muscles to be stretched/ release and at end stretch fully your fascial muscles and release. Every part should be stretched and released three times.
• Then while lying on the bed, inhale and exhale in the ratio of 1:2. That means, if you inhale for 4 second, you have to exhale for 8 seconds in this technique. keep on doing this and you will dragged into sleep.

Disclaimer: If you are suffering from severe or high blood pressure, respiratory disorder, or any chronic muscular disorder, please consult your physician or doctor first.  Diabetic patient should also be cautious while taking milk and honey simultaneously.