I slept on and off from 10 pm until 7 am. i kept waking up every hour, i feel like i didn't get any sleep at all what can i do?

Why insomnia?: You need to try to understand why you are not sleeping - snoring? worrying? waking up to to noise? pain? difficulty breathing? acid reflux? Once you understand why you are waking it is easier to understand how to treat it.

Insomnia : you probably did not get enough sleep because sleep cycles were not complete. Sleep consists of REM and non- REM cycles and when the sleep gets disrupted the cycles would not be complete. take a nap to compensate for the lack of sleep and avoid coffeinated drinks or heavy food and alcohol prior to sleep. Also make sure you keep away your phone and tablets from your bedside.

Night awakening: Many times it is dreams waking someone up, even if they don't remember dream content. I wrote the book shown in the picture here, and teach the skill Planned Dream Intervention which teaches the sleeping brain that it doesn't have to wake you up. You don't have to have a bad trauma history for these kind of dreams, but many people minimize disturbing events that happened to them.

There are many: things that interrupt sleep, so eliminate the obvious ones first. Start with stimulants and diet sensitivities, then look at any medications/interactions. Stay away from alcohol and/or drugs for awhile. Exercise and practice stress reduction (meditation, music, self-hypnosis, prayer). Help? If not, check for allergies, depression, unresolved conflict. Try a mental health pro for help.