Hello and welcome to Healthcare Magic. Thanks for your query.

I understand that you are going through a difficult time due to your inability to sleep properly. Now, difficulty in sleeping (known as "insomnia" ) can be due to a variety of causes. Some of the problems causing insomnia are:
- Stress
- Anxiety
- Depression
- Poor sleep habits
- Other medical problems, chronic pain, etc.

Now, the first step in managing insomnia is a detailed assessment to establish the probable cause. Further treatment is then targetted according to the cause.

In your case, you have clearly mentioned that you are under a lot of stress and tension, and this could very well be the cause of your sleeping problem. So, if you learn to avoid such stress and tension and learn better coping stategies, then your sleeping problem will automtically get resolved.

Here are a few simple ways of managing stress:
- Don't take too much which you can't handle. Take one step at a time. Postpone any major decisions.
- When you feel overwhelmed by the stress, tell yourself that this is just a passing phase and that you just have to 'stay afloat', till this bad phase passes away.
- Practising relaxation techniques like deep breathing, listening to relaxing music, etc. can help relieve stress.
- Follow a healthy lifestyle - with adequate physical exercise and a nutritious and balanced diet. This not only keeps your body healthy, but also helps your mind.
- Avoid negative thinking and guilt feelings. Remember, your thoughts determine your emotions and behaviour. If your thoughts are constantly negative, it can pull you down and worsen your stress.
- Develop a strong social and spiritual support system. Have friends / relatives who you can trust and talk to regularly, keep up with social and religious activities frequently.
- Keep your mind always active and engaged - spending time with nature, doing tasks which you enjoy, etc will all help in avoiding negative thoughts.

I would also advise you to see a psychiatrist to have a few counselling sessions. Sometimes, a short course of medication to help you relax your mind and get proper sleep may also be beneficial.

Also, there are certain sleep hygiene techniques which can be helpful in improving sleep irrespective of the cause of insomnia:
- Fix a specific bedtime and an awakening time. Do not allow bedtime and awakening time to drift.
- Avoid napping during the day.
- Avoid coffee, tea or any caffeinated drinks or alcohol 4 hours before bedtime.
- Avoid heavy, spicy, or sugary foods for dinner. Have a gap of at least 1 hour between dinner and bedtime.
- Exercise regularly, preferably in the early evening, at least 4 hours before bedtime.
- Set up a comfortable environment which is dark, quiet and disturbance-free. Block out all distracting noise, and eliminate as much light as possible.
- Reserve the bed for sleep only. Don't use the bed for studying, working or for other rectreational activities.
- Try a light snack before bed. Warm milk and foods high in the amino acid tryptophan, such as bananas, may help you to sleep.
- Practice relaxation techniques before bed. Relaxation techniques such as yoga, deep breathing and others may help relieve anxiety and reduce muscle tension.
- Don't take your worries to bed. Leave your worries about studies, work, daily life, etc., behind when you go to bed. Some people find it useful to assign a "worry period" during the evening or late afternoon to deal with these issues.
- Establish a pre-sleep ritual. Pre-sleep rituals, such as a warm bath or a few minutes of reading, can help you sleep.

Wish you all the best.

Regards,
Dr. Jonas Sundarakumar
Consultant Psychiatrist

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Hello XXXXXXX

I understand that you have been going through a difficult time due to the stress and tension that you are undergoing. Unfortunately, like you have mentioned, others around you don't seem to be understanding and supportive enough and you end up turning the anger on yourself and hurting yourself.

Now, though it may not be possible to completely change the situation or people around you, still, you can learn how to cope with these stressors and learn how not to get affected by them. For this, you need professional help from a qualified psychiatrist or psychologist. There are effective psychological therapies and counselling techniques which can help you learn these skills and develop more emotional stability. Sometimes, certain medication such as mood stabilizers or anti-depressants can help control these symptoms.

Since you seem to be in a lot of emotional stress, I would advise you to see a psychiatrist in person for a detailed assessment and further treatment. Don't worry, with appropriate therapy, you will be able to soon overcome your problems.

Wish you all the best.

Regards,
Dr. Jonas Sundarakumar
Consultant Psychiatrist

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I'm glad that my advise has been useful to you. Since you seem determined and motivated to seek help and overcome your problem, I'm sure that you'll become alright soon.

Best wishes,

Dr. Jonas Sundarakumar
Consultant Psychiatrist

(Kindly close the query and leave a review if you are happy with my answers.)

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