Iv been waking up every night in the middle of the night from 4-6 In the morning. Then feel realy tired In the afternoon then have a 4-5 hour sleep how can I get it back to normal
For a day stop sleeping in the afternoon.Eat plenty of soft curd rice by 7p.m.
Retire to bed by 9p.m.
You will get sleep up to 6am
Repeat this every day until your body adjusts to this timing.
Make a habit of drinking turmeric milk (half spoon turmeric and 300 ml warm milk and sugar and honey.)
by 8.30 p.m every day.
Milk is an added advantage.
And restrict screen time! Don't have computers etc in your bedroom.