Why Can't I Sleep at Night in Pakistan

Aap, it's genuinely hard to feel rested when sleep won't come. Many people in Pakistan struggle with this, and it can leave you feeling tired and low all day. Let's see what might help.

Try a routine that works with your body

Your sleep is a rhythm, like a heartbeat. If it is out of time, it can be hard to bring it back. Your body's sense of time is strongest in its temperature: you may find it easiest to fall asleep when you are warm, and hardest when you are cold. Do one thing - take a shower or foot bath at the time you would like to sleep, and try to sleep while your skin is still warm. If you wake up in the night and your feet are cold, pull on socks and a blanket, or sit with your feet in warm water for ten minutes. If you wake up in the night and your head is cold, put on a hat or balaclava and try to go back to sleep with it on.

Keep your bed for sleep

Try not to watch TV or use your phone in bed. Your brain will start to think of it as a place for wakefulness, not rest. If you can't fall asleep after 20 minutes, get up and do something relaxing until you feel sleepy. Read a book, listen to calming music, or try deep breathing exercises. Keep the lights low to help your body wind down.

Watch what you eat and drink

Avoid heavy meals, caffeine, or alcohol close to bedtime. They can disrupt your sleep. If you feel hungry, a light snack like a banana or a handful of nuts might help. Drink plenty of water during the day, but try to reduce liquids a couple of hours before bed to avoid waking up to use the bathroom.

How long has this been going on, aap? What is the hardest part of the day for you? Tell us in chat.