Brief Answer:
Sleep hygiene tips.

Detailed Answer:
Hello
Welcome to HCM.
I can understand your concerns.

I would suggest you to follow these sleep hygiene tips:

1. Avoid napping during the day. It can disturb the normal pattern of sleep and wakefulness.
2. Avoid stimulants such as caffeine, nicotine, and alcohol too close to bedtime.

3. Exercise can promote good sleep. Vigorous exercise should be taken in the morning or late afternoon. A relaxing exercise, like yoga, can be done before bed to help initiate a restful night's sleep.

4. Stay away from large meals close to bedtime.

5. Ensure adequate exposure to natural light. Light exposure helps maintain a healthy sleep-wake cycle.

6. Establish a regular relaxing bedtime routine. Try to avoid emotionally upsetting conversations and activities before trying to go to sleep. Don't dwell on, or bring your problems to bed.

7.Associate your bed with sleep. It's not a good idea to use your bed to watch TV, listen to the radio, or read.

Hope these tips help you to sleep well.

You have attached semen analysis reports. What queries do you have about this?

Regards.

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Brief Answer:
Avoid fatty foods.

Detailed Answer:
Hello
I have gone through your reports.
You have following main issues:
High cholesterol - avoid fatty foods, go for exercises like jogging, cycling etc.
Low TSH- Do you take any thyroid supplement?
Deranged liver function: Do you take alcohol? An ultrasound will help to find out any structural changes in liver.
Low Vitamin D levels: take vitamin D supplement once a week for three months atleast.

Hope this helps.
Feel free to ask further.
Thanks.

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