I have always had insomnia it has gotten worse in the last month what are u recomidation

Get evaluated: I would suggest you see your family physician for an evaluation of your sleep difficulties. Depending on this, s/he may also want you to see specialists like a psychiatrist and/or sleep medicine doctor. Longstanding sleep difficulties can stem from many possible causes, and it's impossible to make recommendations without a comprehensive workup.

Sleep hygiene: Great recommendations by dr. Pappas. I have some sleep hygiene recommendations to add. 1. Keep a regular bedtime & wakening time (to include weekends). Get up the same time each day, regardless of what time you fell asleep. 2. Make a regular, relaxing bedtime routine. Relaxing rituals prior to bedtime may include a warm bath or shower, aroma therapy, reading, or listening to gentle music.