Can't sleep. this is like night 4 of not sleeping. don't fall asleep untill like an hour before i have to get up. any ideas to make me sleep.no meds.

Sleep Hygiene: 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 many include a warm bath or shower, aroma therapy, reading, or listening to gentle music. 3. Sleep in a dark, quiet, cool room on comfortable mattress & pillows.