I have anxiety sleeping problem my doctor gave me clonazepam0. 5 mg. I am sleeping but problem is I used to study in night till 2 oclockand. Wakeup8 and 9 oclock. Before this I go to bed 11 o clock and wake up 5 and 6 am. Now I am eating medicine and sleeping 11 o clock but I wake up automatically 2 oclock in night after that I try to sleep again but my sleep quality decrease and I wake up 9 am. Its happening daily how to get full night sleep I am awaking in night at 2 o clock.

Dr. Saul PereiraPsychologist47yrs exp

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To change sleep habits you need to be consistent in the regimen for some time. Now this may be a tough rule to follow but it helps: whatever time you sleep or even if you don't get sleep, get up at a uniform time. Go to bed at a fixed time everyday and just lie down practicing some deep breathing and mindfulness. If the sleep medication is not working early then change the consumption of the medication to an even earlier time. You have mentioned that you are suffering from anxiety, which in itself can disturb your sleep. Instead of worrying too much about causes, why don?t you implement some of my suggestions, because they work effectively. The lack of sleep, i.e. Sleep for less than 6 hours per night, is directly linked to about 86 diseases! So let us first focus on that. In your case particularly, do not sleep during the day; don?t even lie down. Go for regular exercise (breathing through your nostrils only) at a fixed time (at about 6 am) every day, whether you sleep or not. You must develop this habit of sleeping by 10 pm latest every night and wake up at a uniform time by 6 am every morning, even if you do not get sleep. If you do not get sleep, just lie down and if you have a bed lamp (or you could get one) lie down and read something light but not exciting. Your eyes will tire and you will fall asleep. If you like you may also put on light and soft music with the sleep function on. Depending on whether you are a visual or auditory person, you may watch TV in a lying down position until you feel sleepy. Have a warm bath before going to bed (for some people a cold bath at night seems to induce sleep! If you are one of them, please do so). Place the head side of your bed in a North-South position. The room must be as dark as possible and there should be no electronic items that give off even a light LED glow. There must be ample ventilation in the room. Avoid strong odors, except lavender, on your body or in the room, or on your sheets and clothes. There should not be any live plants in your bedroom. Sleep with the lightest of clothes or without any clothing. When lying down to sleep, lie down on your left ear as much as possible. Do not sleep directly under an overhead fan. You must eat a good breakfast, a fairly light lunch, and an early dinner, which should be a very light meal. Whatever you eat in the other meals, have only a pure carbohydrate meal at night with any vegetables, and preferably before 8 pm. Do not drink much liquids after or near about dinner time. When lying down to sleep you may use the 4-7-8 breathing pattern of sleep inducement i.e. Breathe in for four counts through your nostril only, hold for 7 counts, and exhale with a whoosh sound, through your mouth only, for 8 counts. Repeat this four times in the morning and just before you sleep at night. If you know Emotional Freedom Technique or EFT, then please practice this too for sleep induction. Self-hypnosis and slow relaxation techniques, at night will be tremendously useful. Acupuncture or acupressure will both be very useful too. The effects will be seen after a few days. Pray last thing at night before you sleep.  

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