What can i do for insomnia that has lasted 8 months. also in chronic pain following a fractured shoulder and an operation on it 6 months ago. not healed at all.

Sleep Hygiene is Key: Keep reg. bed & wake time. Make routine: warm bath /shower, aromatherapy, read, or light music. Sleep in dark, quiet, cool room w comfy mattress/pillows & no work materials or computer. Bedroom only for sleep & sex. No food 2-3 hrs, caffeine w/i 6 hrs, alcohol or smoking w/i 2 hrs of bed. Exercise at least few hrs before bed. No naps. Retire only if tired. Deal wi problems at another time. After 1