Ive been using sleeping pills for a bit more than a month and the past week i tried to sleep without drinking the pills and i thought that later this week it might get better without the sleeping pills but im still struggling to sleep without them ?

Sleep hygiene is key: Retire & rise same time each day. Keep bedroom dark & cool & use 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. Keep dinner moderate sized & finish at least 2 to 3 hrs before sleep. Can try warm milk, along w light reading or warm bath. Valerian (Valeriana officinalis), California poppy