I m almost 19 years old.. i cant sleep well .my sleeping timing is 4am whenever i tried to sleep my minds started to think about things i really tried?

Sleep: Set a time to go to sleep each night. An hour before bed shut off all electrotic gadgets, and stop texting. Listen to soft music, take a warm, relaxing bath and drink a glass of warm milk.

Do you have symptom: of anxiety or depression. If yes - get evaluated. Retire & rise same time each day. Bedroom should be dark & cool - used only for sex & sleep. Turn off tv. No naps. Exercise regularly but not in late evening. No caffeine for 6 hrs & no alcohol or tobacco w/i 2 hrs of sleep. Dinner should be moderate sized & finished at least 2 to 3 hours before sleep. Can try warm milk, chamomile tea or melatonin