Brief Answer:
Consultation

Detailed Answer:
Hello,
Thanks for using Healthcaremagic.

I read your query and understand your concerns.

First of all I like to inform you that absence of proper sleep can indicate either physical illness as well as mental health issues. I mean to say that any kind of physical, emotional, mental, financial, social strain in your life can be the cause for poor quality/quantity of sleep.

Having said this presence of poor concentration, lethargy, headache, excessive stress, tiredness in morning hours indicates that there is measurable effect of poor sleep on your health and there is definite need for intervention in form of either medication or life style changes.

At the outset I feel the most important thing is to manage your stress.
I am writing down few of the strategies that will help you in management of stress leading to reduction of your sleep problem.

1. Diet: Ensure intake of adequate quantity of fiber. 2 servings of vegetable salad and 2 servings of fruits( One preferable citrus fruit). proper diet does miracles and rejuvenates. Orange is good source of anti-oxidants. Avoid junk food and fast food especially pizza, burgers and excessive sweets

2. Ensure adequate water intake: Follow rule of 1 which i usually advise. 1 glass of water 1 hour before and 1 glass of water 1 hour after every meals will ensure adequate consumption of water . Recommended intake of water is 2 to 3 liter a ay. Insufficient intake of water could be a contributing factor in causation of symptoms.

3. Early morning Exercise: Brisk walking for 30 minutes at a stretch preferably in garden will be very helpful. Walking is the best exercise, it also promotes release of Endorphins( naturally occurring pain killers released in brain) which causes mood elevation and generalised feeling of well being. Make it a daily habit and incorporate in your lifestyle. Believe me it makes wonders.

4. Avoid tea/coffee/ nicotine and alcoholic beverages: If at all you want to drink something, drink fresh lime water. It is very much refreshing.

5. Start your day with a glass of Lemon water with 2 spoons of honey added. have a good breakfast.
There is a saying : have a Breakfast like a king, Lunch like a Soldier and dinner like a beggar. Medical practice has revealed it to be true. Starting your day with good breakfast ( Its after all breaking a fast: 2 hours of overnight fast) will give the energy to keep you going. Include glass of milk and boiled egg in your breakfast.

6. Don't take work so seriously: We all have the feeling to excel in our respective fields and don't spend adequate time with our own self trying to understand our own needs.
The work pressure is high: Call it a day, take a short leave and hit out to picnic spot which you always wanted to go
Spend time with your family and friends.

7. While working take frequent regular breaks: Taking regular breaks will not waste the time, but it will definitely increase the productivity, concentration and reasoning. Take break for 5 minutes every 30 minutes.
Close your eyes and rotate the eye balls for couple of minutes

8. Avoid late night socialisation.

9. Avoid starring for longer time at the computer screen or TV for longer time

10. Steam inhalation before going to sleep will be very refreshing.

11. Multivitamin and Calcium supplement.

12. Avoid tea/coffee/carbonated beverages / alcohol

14. Meditation and Yoga

Wishing you a very happy and healthy life
Thanks again.

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