To gain weight safely, you should increase your calorie intake with protein-rich foods such as eggs, lean meat, dairy, nuts, and legumes, and include whole grains and healthy fats. Eat small, frequent meals throughout the day instead of skipping meals. Engage in regular strength training or resistance exercises to build muscle mass. Ensure you get adequate sleep, stay well hydrated, and manage stress to improve overall health. Consult a doctor or nutritionist for personalised advice.

Try to sleep at the same time each day, avoid using mobile phones and heavy meals before bedtime, and create a calm sleep environment. Eat fibre-rich foods such as fruits and vegetables, drink plenty of water, stay physically active, and consider drinking warm water in the morning to help stimulate bowel movements. If the problem persists, please consult your doctor to check for any underlying medical conditions.