Sleep & stress · Guide 16
Neend na aana: karan, raat ki aadatein aur kab doctor se milein
Why sleep goes wrong, night-time habits that help, and which signs mean you should see a doctor.
Dr. D.K. Sharma, BAMS9 min read
The short answer
About 65 seconds to readMost people have a bad night now and then. When it is hard to fall asleep, stay asleep, or you wake too early on most nights for weeks, and the day suffers, it is called insomnia, or neend na aana in Hindi.1 Worry, irregular timing, caffeine, screens and health problems are common reasons.1
Tonight: if you can't sleep after about 20 minutes, get up, sit somewhere dim and do something calm until you feel sleepy, then go back to bed, and keep the same wake-up time tomorrow.12 Steady habits help, and a structured approach called CBT for insomnia is the recommended first treatment for lasting insomnia.23
Urgent signs: thoughts of harming yourself need help now (call 112 or Tele-MANAS on 14416), and chest pain, fainting or breathlessness need emergency care, even at night; the full list is under "When it can't wait".567
Key points
Key points from this guide
Each line is quoted word for word from the section it links to.
Contents 10 parts · 9 min
Neend na aane ke karan: common reasons
Often more than one1:
- A mind that won't settle: worry, stress, grief, low mood or a general restlessness (bechaini), which makes it hard to fall asleep.
- Timing: shifts, irregular bedtimes, long or late naps.
- Stimulants and alcohol: tea or coffee late in the day, nicotine, and alcohol, which breaks sleep later in the night.
- Screens and the bedroom: scrolling in bed; heat, noise or light.
- The body: pain, reflux, passing urine at night, breathing problems, menopause, thyroid.
- Medicines: some affect sleep. Don't stop one on your own; ask.
In Hindi, Punjabi and Hinglish
| You may say or search | It means |
|---|---|
| neend na aana (नींद न आना; Punjabi ਨੀਂਦ ਨਾ ਆਉਣਾ) | Not being able to sleep: insomnia |
| neend nahi aati, neend na aaye | I can't sleep |
| bechaini | Restlessness, a mind or body that will not settle |
| neend ki dawa, neend ki goli | A sleeping tablet or sleep medicine |
| jyada neend | Sleeping far more than usual |
| anidra | The classical Ayurvedic word for persistent sleeplessness |
Common questions in Hinglish, each with a short answer and where the full one is:
- Neend na aaye to kya kare? The steps are under "Tonight" in the short answer above.12 Full answer: "Raat ko neend na aaye to kya kare? What can I do tonight?"
- Raat ko neend na aane ke karan kya hain? Often more than one: worry or a restless mind (bechaini), irregular timing, tea, coffee, nicotine or alcohol, screens in bed, health problems and some medicines.1 Full answer: "Neend na aane ke karan: common reasons"
- Raat mein neend ke liye kaun si aadatein madad karti hain? Wake at the same time every day, keep the last hour unhurried, and keep the room dark, quiet and cool.1 Full answer: "Raat ki aadatein: night habits that help"
- Neend na aana konsi bimari hai? Insomnia: trouble sleeping on most nights for weeks, with a tired day.1 Full answer: "The short answer"
- Jyada neend kyu aati hai? Needing far more sleep than usual for weeks is worth a review rather than a guess; sleep apnoea, low mood and some medicines are among the causes.4 Full answer: "Why do I sleep too much (jyada neend kyu aati hai)?"
Raat ki aadatein: night habits that help
- Wake at the same time every day, including weekends, even after a poor night.1
- An unhurried last hour: dim lights, no work, a warm bath or quiet reading.1
- A dark, quiet, cool room, and the bed only for sleep.1
- No tea, coffee or nicotine for several hours before bed, and go easy on alcohol.1
- Phone away from the bed, or at least out of reach.
- Daytime light and activity: a morning walk helps set the body clock.
- Awake in bed for a long time? The steps are in "Raat ko neend na aaye to kya kare? What can I do tonight?" below.3
What CBT for insomnia involves
CBT-I is a structured programme, usually over several weeks, that works on sleep timing, the link between bed and wakefulness, and the worry that keeps you awake.23 It is recommended by sleep guidelines as the first treatment for chronic insomnia, and its effects tend to last.2
Belief vs fact
Belief: "If I can't sleep, I should stay in bed longer to catch up." What is more accurate: long hours awake in bed often make insomnia worse. A fixed wake time and getting up when you can't sleep usually help more.3
When it can't wait
Urgent signs
If you have thoughts of harming yourself or ending your life, call 112 (India's emergency number) or go to the nearest emergency department now. You can also call Tele-MANAS, the Government of India's mental-health helpline, on 14416 (toll-free).56
Get emergency care now for chest pain, fainting or breathlessness with panic-like symptoms, even at night.7 Arrange a prompt review if:
- you have fallen asleep while driving (stop driving until you are assessed);
- someone has seen you stop breathing or gasp in your sleep;
- you have slept almost nothing for several nights yet feel unusually energetic.4
When reading is not enough
If poor sleep has gone on for weeks, a consultation can help clarify the likely cause and decide the sensible next step. Dr. D.K. Sharma (BAMS) asks about your nights and days, worries, caffeine, work hours, health and medicines, and says plainly when a sleep specialist, physician or psychologist should be involved. The consultation is ₹500, in person in Ludhiana or by video, and a personalised Dinacharya (daily-routine) guide follows. Book a consultation · Consult by video
Insomnia and poor sleep · Stress and anxiety · All stress and sleep concerns
A two-week sleep diary
- Time you went to bed, and roughly when you fell asleep.
- How often you woke, and for how long.
- Time you got up.
- Tea, coffee, alcohol and naps that day.
- How you felt during the day.
Questions people ask
How many hours of sleep do I need? Is four hours enough?
Most adults need about seven to nine hours, but it varies.1 How you feel during the day matters more than an exact number. Four hours is well under that range for most adults; if it is all you get for weeks and you are tired in the day, that is a reason to look at why.
Raat ko neend na aaye to kya kare? What can I do tonight?
If you can't sleep after about 20 minutes, get up, sit somewhere dim and do something calm until you feel sleepy, then go back to bed.12 Keep the clock out of sight, and keep the same wake-up time tomorrow. If it keeps happening, insomnia and poor sleep explains how Dr. Sharma assesses it. The classical Ayurvedic word for sleeplessness is anidra.
Is it safe to take a sleeping tablet (neend ki dawa)?
Sleeping tablets are meant for short-term use under a doctor, and some cause dependence.8 Don't start one, or stop one you already take, without medical advice. For Ayurvedic products, few well-designed trials show that they work, and some have been found to contain lead, mercury or arsenic at toxic levels.9 Insomnia and poor sleep explains what Dr. Sharma decides after an assessment.
Can stress keep me awake?
Yes. Worry is one of the commonest reasons for insomnia.1 Writing worries down earlier in the evening helps some people. If the worry stays with you during the day as well, the guide to ghabrahat explains what keeps it going.
Neend bilkul na aana: what if I cannot sleep at all for days?
Complete sleeplessness is rare; people often sleep more than they realise, even on a bad night. But if you have slept very little for several nights, are struggling to function, or feel unusually energetic despite having had no sleep, see a doctor promptly. Do not drive while exhausted.
Why do I sleep too much (jyada neend kyu aati hai)?
Needing far more sleep than usual for weeks is worth a review rather than a guess. Poor-quality sleep (for example from sleep apnoea, with loud snoring and daytime sleepiness)4, low mood, an underactive thyroid, anaemia and some medicines can all make you sleepy. Tests come first, when your history points that way.
Can I start by video?
Yes. If you prefer, the consultation can be by video; bring your sleep diary if you have kept one. The video consultation page explains how it runs.
Sources
- NHS. Insomnia. nhs.uk.
- Edinger JD, et al. Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline. J Clin Sleep Med. 2021.
- NICE Clinical Knowledge Summaries. Insomnia. cks.nice.org.uk.
- NHS. Sleep apnoea. nhs.uk.
- Ministry of Health and Family Welfare, Government of India. Tele-MANAS, 14416. telemanas.mohfw.gov.in.
- Government of India. Emergency Response Support System, 112. 112.gov.in.
- NHS. Panic disorder. nhs.uk.
- NICE. Medicines associated with dependence or withdrawal symptoms (NG215). nice.org.uk.
- NCCIH (US National Institutes of Health). Ayurvedic Medicine: In Depth. Last updated January 2019. nccih.nih.gov.
A source list shows what informed the guide. It is not a sentence-by-sentence review.
Written by Dr. D.K. Sharma, BAMS. Medical content approved by Dr. D.K. Sharma.
Reviewed by Dr. D.K. Sharma. Approval recorded on 8 November 2026 for this exact text.
About this guide
- Written by
- Dr. D.K. Sharma, BAMS
- Reviewed by
- Dr. D.K. Sharma (approval recorded on 8 November 2026 for this exact text)
- Reading time
- 9 minutes · 1671 words
- How we review
- BharatClinic editorial policy
The author link goes to /sexologist-in-ludhiana/, as on the live page. A neutral author profile URL would suit guides on piles and digestion better.
Questions or corrections: drdksharma@bharatclinic.com
