Advice for insomnia???!!

Question

Seriously for the past 3 months I can just never sleep I wake up and I’m still tired I have an hour nap everyday and still tired and go to bed at runs 11pm- 12am every night but don’t get to sleep until 5 or 6am and it’s mot because of my phone or anything I put my phone down for 2-3 hours and spell cant fall asleep!?
I’ve been to the doctor and she gave me sleeping tablets for a week and she said she won’t give me anymore than that! And they didn’t work
Ive tried warm glass of milk, didn’t work. 
Nothing! Just want a good sleeping routine and a good nights sleep😔😣

Answer

Have u tried guided meditation on YouTube ?

Answer

Set an alarm for the same time every day and get up at that time every day, no matter what.
Start getting AT LEAST 20 minutes of exercise, preferably cardio like jogging or swimming, every day. You need this to make serotonin. Serotonin makes melatonin, which tells your body to sleep when it is dark.
Make sure your sleeping environment is dark and quiet when you want to sleep, or put on an ambient noise, like a fan, in the background.
Also make sure your sleeping environment is cool and comfortable, and try to avoid doing anything but trying to sleep when you are in bed (no eating in bed, or scrolling facebook in bed).
If you do find that distractions help you go to sleep, put a tv on quietly and across the room with a sleep timer, or put on music with an auto-off timer.
Invest in a comfortable eye mask that blocks everything out.
No caffeine.
Have a bedtime routine so that you can train your body to go to sleep. Do the same relaxing things every night before you go to bed.
Lavender and chamomile are both relaxing herbs. Lavender essential oil can be rubbed on your temples, and you can drink chamomile tea.
Don’t eat too much or drink too much right before bed.
If your thoughts keep you up, journal them before bed first. Write down your to do list. 
Never expose yourself to anything stimulating or thought-provoking before bed. No new Netflix documentaries. Only watch familiar stuff you’ve seen before that makes you feel relaxed and happy, if you have to watch anything. Avoid social media.
Do all those things every day!

Advice for insomnia???!!

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