I can't sleep at night and sleep a lot in da day. trying to change my bad routine into a healthy one.wat can i do to sleep bettr at nite w.o pills?

Early to bed - early: To rise. No napping. Retire ; rise same time each day. Keep bedroom dark ; cool ; use only for sex ; sleep. Turn off tv. Exercise regularly but not in late evening. No caffeine for 6 hrs ; no alcohol or tobacco w/i 2 hrs of sleep. Keep dinner moderate sized ; finish at least 2 to 3 hrs before sleep. Can try warm milk, chamomile tea or melatonin along w light reading, warm bath or lavender.

Evaluation: Can't be sure without a thorough history and exam, but you should see a dr. To rule out some potential causes of your sleep issues. Sleep study, fibromyalgia , chronic fatigue syndrome, etc. You might consider keeping a diary of what you eat and activities throughout the day and see if there are some clues when you do sleep better.