Hi..I have been recently getting problems with sleeping.I get up after 3-4 hours of sound sleep and then it becomes a struggle to sleep again.I have consulted an ENT who ruled out sleep apnea but suggested that my uvula, which is inflamed might be causing a disruption in airflow. Kindly suggest a possible remedy

Ans: Hello Supriya,
This could be stress/hormonal related which is affecting your sleep and hair. Please consult a good naturopath or a nutritionist. You need to first do a set of blood tests which will tell us about your vitamin D3/estrogen/B12 levels etc. Accordingly the diet needs to be modified. Lack of Vit D3 also gives sleep issues.
Also a good night routine can help like penning down thoughts to reduce incomplete cycles, writing down things you are grateful for, salt water bath, using some aroma oils like Lavendar, sipping on chamomile tea.
When our mind has less incomplete thoughts we are more peaceful and the parasympathetic nervous system gets activated. This helps us to get sound sleep immediately.
Yoga can also make a huge difference especially certain pranayamas and asanas done at night.
All the best!

Ans: Too much of sensory overload through visuals, and late dinners are some of the causes for not falling asleep. Please pay attention to your dinner meal. Eat early before 7pm and avoid animal protein, and oily food at dinner meal

Ans: You can start with practicing sleep hygiene:
1. Sleep and wake up time should be about the same everyday, only 15-20 min here and there.
2. You should not eat, exercise or take part in any stimulating activity for 2 hours before sleep time.
3. You must try to sleep in a calm environment with lights off and as far as possible no sound.
4. Try to ensure appropriate temperature in the room through the night, neither too cold, nor too hot.
5. Try to listen to something calming for 30-45 min before sleep, either soothing music/ some chants/ teachings.
6. Aclohol use can disrupt sleep in some people and should be avoided.
7. There may be some underlying anxieties that are surfacing and disrupting sleep. You may need to address those separately.