Brief Answer: Need treatment for your anxiety / stress problems. Detailed Answer: Hello and welcome to Healthcare Magic. Thanks for your query. I understand that you are going through a difficult time due to your stress and sleep problems. From the description of your problems, it appears that your main problem seems to be anxiety, due to the inability to cope with stress. It is this anxiety which is resulting in insomnia. So, in my opinion, the treatment should be targetted at managing your anxiety and stress-related problems, and if that is done, your sleep will automatically improve. Now, there are effective treatment options for managing anxiety and stress. This would be in the form of medication as well as psychological therapy. Anti-anxiety medication like SSRIs or benzodiazepines are proven to be quite effective. In addition to medication, psychological therapies like CBT (Cognitive Behavioural Therapy) are very useful in overcoming such problems and coping with stress. Relaxation techniques like deep breathing, yoga, meditation, etc. are beneficial for both anxiety as well as sleep problems. Unfortunately, due to the regulations of this website, it is not possible for me to prescribe any medication online. So, you will have to consult a doctor in person for this. For your sleep problems, I can suggest some sleep hygiene techniques, which can be helpful in improving your sleep: - 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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