hey everyone. for a while now, I’ve been suffering from insomnia. its been about a year since I’ve actually had a full nights sleep. sometimes i just cant seem to fall asleep, but other times i get what should be more than enough sleep yet i still wake up exhausted. its started to get a lot worse, which is starting to become a problem in school and its gotten to the point that none of my usual relaxation apps and techniques work. i was wondering if any of you could give me some advice on how to deal with it. anyone’s input will be appreciated. thank you 
For the record I’m not insomniac so I do not speak from my own experience.
But I’ve reed that too many times insomnia is caused because the one doesn’t know how to fall asleep. The one is to energized before bed and can’t stay calm and therefore one can’t give a signal to the brain that it’s ready to put the body to sleep.
I don’t know if that’s the problem with you but exercise can help, get tired. I guess you are tired already because of not sleeping enough but still running might help. Also you could use SDR(stop drop and roll technique) tech for falling asleep.
I hope this helps just a bit…
i have suffured from insomnia. i started to take melatonin tablets i take about 9mg’s a night im not sure how many mg’s would be right for you though. anyway it has helped me. before when i did not take it i would toss and turn for about 3 hrs trying to force my self to sleep. now i fall asleap in about 30min. or so. melatonin is a natural sleep aid and is a natural hormone in the body. it doesnt knock you out completly like other sleep aids and it doesnt leave you drowsy in the morning eather. you can get it over the counter in almost any big stores.
Thanks, but ive tried that. I still woke up insanely tired
I don’t suffer from insomnia, but I’ll try my best to help. 
I suggest you set up a bedtime hr and always go to bed at that time, even if you can’t seem to fall asleep, stick with it. Eventually your body’s cycle will fix itself to that time.
In terms of falling asleep, tossing around in bed messes your chances of falling asleep a lot. Find a comfortable position and be still and relax. Just like when you’re attemping WILD, if you produce any movements, your brain will realize you’re not asleep yet, so it does not release that chemical for SP. So you pretty much want to trick yourself to sleep. 
You should try to be more active during the day to get yourself tired enough to fall asleep at night. Turn off any electronics such as compy/tv an hour before bedtime, they mess with your melatonin levels (the artifical light makes it seem like daytime). Make sure you’re sleeping in a completely dark room, this helps with the production of melatonin. I wouldn’t recommend melatonin supplements, there are natural ways of increasing your levels. But it’s your choice, if you really need it. 
The reason for your tiredness when you have more sleep then you should, is because you’ve ended up re-starting your sleep cycle. Really, how tired you feel depends on which stage in your sleep cycle you wake up in. Also, you get hungry and dehydrated overtime which adds onto that grumpy/tired feel.