Think i have insomnia. can't get to sleep (its takes hours) or stay asleep. only get about 3-4 hours of sleep a night. what can i do about this?

Sleep problems: Turn off all electronic devices an hour before bedtime including texting. Turn on some soft music. Take a warm shower or warm bath. Read a boring book make sure you get to bed at the same hour every day

Medical workup: 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 along w light reading, warm bath, lavender scent.