i dont get sleep till 3 in morning .i keep on rolling on bed left to right Pl advice what to do to get sound sleep by 10/11 pm

Ans: Sleep is routine which needs discipline in one's daily activities which needs a hygiene and rhythm. Adequate physical activities,
Early dinner before 7 pm, no visual/mind stimulating activities after 8pm and unwinding from the days work by 8pm are some of the tips to have good sleep. Sleep is very important deprivation of sleep has long drawn consequences. Please consult your doctor for any organic causes for the same

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: Lack of sleep could be due to over exertion of the body or the mind. Hope you are following the basics of eating latest by 8PM, meditating before sleep, 15-20 mins of deep breathing. A hot bath with lavender oil can also help relax and get to sleep in time. If these don't help, visit a homeopath to help with your sleep.

Ans: It is not only important to keep a 1-2 hr gap between dinner and sleep, but also important to have your dinner latest by 8pm, so that the body gets enough time to digest and then focus detoxification. If you eat late, the detox process gets effected leading to various ailments. Start early dinners, go for light walks after an hour of dinner, avoid screen time for a restful and healthy sleep.

Ans: Hello Ashok,
Please once get all your blood tests done. At times when Vit D3 or Vit B12 is low sleep does get affected.
Also if there is some anxiety or emotionally something is bothering you then sleep can get affected.
I would advise you to get into a good night routine. You should take a warm water bath with some rock salt in it or you can dip your legs for 15 minutes in a bucket of water with some salt in it. You can do journaling like just pen down your thoughts in a diary. You can also do some anulom vilom or only left nostril breathing. This promotes deeper sleep. Yoga nidra can also help. Walking for 20 minutes can also help. Aromatherapy can help. All these videos you can find on YouTube.
Doing a good night routine before sleeping helps at a physical, mental and emotional level and definitely helps in deeper sleep.
All the best!