hey

hi

since when you're not able to sleep?

for like almost a month now my sleep schedule has been messed up its hard for me to fall asleep at night

it's currently 5am and I haven't slept the whole night

under any stress? any problems?

no problems, I just feel lonely and sad most times lately

why?

I don't really know why I feel that way honestly

do you feel uninterested and sleepy throughout the day?

yes

did you start feeling lonely before or after you had this sleep issue?

after

do you take naps when you feel sleepy?

yes

do you scroll down internet an hour before bed?

yes

can you roughly explain me your diet?

I don't really have a routine I just eat whenever I start feeling hungry

were you under any stress or problem before you had this sleep issue?

no

what you eat in a day?

sometimes I cook one time a day I just eat snacks mostly

how much caffeine do you consume in a day?

I don't drink coffee

I have it sometimes not regularly

do you work out ?

not regularly

have you taken any steps to prevent this sleep issue?

I don't know what steps to take

I would suggest you to make some changes in your lifestyle.

oh.. what changes should I try to make?

1. eat proper cooked meal atleast two times a day, limit snacks at night and don't go to sleep overstuffed or hungry.

2. limit the time you sleep like take the same amount of sleep every day, 3. limit naps in afternoon and evening.

3. drink adequate amount of water before you sleep, 4. do any physical activity throughout the day, it could be from taking a walk to work out, 5. get morning sunlight.

6. reduce screen time before bed, these changes might help but if they don't then you should consult a psychiatrist, you maybe suffering from a sleep disorder.

thank you so much I'll try these

can I text u to update u on how it goes? or if I have any other problems?

sure

okay thank you

anytime 😊

if u really really want to wake up early, here is how.. 1. getting ur body heated during the day. thru activities or maybe exercise. let ur body temperature rise so zat it will fall down durin the night which will lead to deeper sleeps at night. 2. drink 1.5 litres of water daily. ur body needs it to heal and get rid of toxins which will help sleep. just buy a 1.5litre water bottle, fill it up in the morning and make sure it is empty when night comes. drink from it throughout the day. it helps u track ur water consumption. 3. nap in the afternoon for 20-30 mins. no more than that. coz if it exceeds that u will go to deeper levels of sleep which will hinder ur good night sleep. just a reboot is what is needed during the day and u do zat thru napping for 30 mins. good luck.