Brief Answer: Insomnia Detailed Answer: Hello, Thanks for choosing health care magic for posting your query. I have gone through your question in detail and I can understand what you are going through. For improving sleep you need to follow certain steps mentioned in the sleep hygiene. The specific ones are as follows: 1) Have some aerobic workouts during day preferably in the morning. 2) Have a light dinner. 3) Completely avoid coffee/tea/alcohol/energy drinks/coke/smoking. 4) Have a warm water bath before going to sleep. 5) Dont try very hard to go to sleep. If you are not sleepy then sit on a couch or sofa and do some reading and go to the bed only when you are sleepy. 6) Avoid watching tv or working on laptop/computer or bright screens at night. 7) Keep the lighting of your bedroom dim and make your bed every morning after you wake up so that you get a cozy bed to sleep at night. 8) Use your bedroom only for sleeping and resting and do not do any other work there. 9) Avoid afternoon nap for any reason. Still if the problem persists then you may have to take some prescription medicines like zolpidem or clonazepam to improve your sleep for a few weeks. Zolpidem needs to be taken at 10mg and clonazepam will have to be taken at 0.5mg at night. Hope I am able to answer your concerns. If you have any further query, I would be glad to help you. If not, you may close the discussion and if possible you may rate the answer for me, so that I get a good feedback. In future if you wish to contact me directly, you can use the below mentioned link: bit.ly/dr-srikanth-reddy Wish you good health, Kind regards Dr. Srikanth Reddy M.D.

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