Hello, You can follow good sleep hygiene . That means that you: sleep only long enough to feel rested and then get out of bed. Go to bed and get up at the same time every day. Do not try to force yourself to sleep, if you can t sleep, get out of bed and try again later. Have coffee, tea, and other foods that have caffeine only in the morning. Avoid alcohol in the late afternoon, evening, and bedtime. Avoid smoking, especially in the evening. Keep your bedroom dark, cool, quiet, and free of reminders of work or other things that cause you stress. Solve problems you have before you go to bed. Exercise several days a week, but not right before bed. Avoid looking at phones or reading devices that give off light before bed. This can make it harder to fall asleep. relaxation therapy, in which you focus on relaxing all the muscles in your body 1 by 1. Working with a counselor or psychologist to deal with the problems that might be causing poor sleep. You should not use sleep medicines every night for long periods of time. Otherwise, you can become dependent on them for sleep. Insomnia is sometimes caused by mental health problems, such as depression or anxiety. If that s the case for you, you might benefit from an antidepressant rather than a sleep aid. Antidepressants often improve sleep and can help with other worries, too. Take care. Hope I have answered your question. Let me know if I can assist you further. Regards, Dr. Heang Chan Raksmey, General & Family Physician