My dr Had me do a sleep study now I'm on a bipap machine,it's been 3 months now.im off oxygen now and I sleep 7 hrs or more every nite.and I have a prayer life take your need to the lord.god bless
Have a strict daily routine
No alcohol no sugar
Air your home
Excersize even just a walk round the block
Do not check your phone before going to bed
Do not watch exciting themes on tv at night
Take a nice luke warm shower at night
Use CBD oil, but don't smoke marijuana, you need to injest it.
I have had insomnia for 30+ yrs. I have many helpful behaviours... that work for me - for my type of insomnia (it takes me a long time to fall asleepdue to circadian rhythm issues - my ‘internal clock’ thinks there should be 27 hrs in a day.). First - speak to your family Dr & they can help you with some ideas to help your specific situation. But some generic ones - regular sleep/wake hours daily (even weekend); no naps (which is tough when you have no energy (I NEVER fall asleep - so this is easy for me) - but if you are a happier - limit them; small snack 2 hrs before bedtime (small - ie Apple/cheese); try to @exercise of some sort daily - even if stretching while sitting (try big muscle groups - so it maximizes the @exercise with least energy expenditure; there’s many different body calming techniques, mindfulness (ie. grateful journal, progressive muscle release, etc....) ; have a good/comfortable bed; dark & cool room; no electronics at least one hour before bed; beds are for sleeping, not reading, watching tv, etc - if your body is aware that it will sleep,it won’t turn into a negative experience; I have more.. but good sleep hygiene is key.
*I find when I am stressed that epsom baths about an hour before bed helps & I play a mindfulness app to calm my brain (Stop, Breathe & Think is the app I use). AND I leave a pad of paper & pen beside my bed - when I think... oh I have to remember something - I write it down & can forget it (cause I then won’t forget it in the am). It written down, this is an important one for me ;)