I have gone through your question and I understand that you have been having difficulty falling and staying asleep. this is a common problem and I have several suggestions for you. My first suggestion is not to exercise prior to going to sleep, next I would recommend not drinking any caffeinated beverages in the evening and while stopping caffeine reducing fluids and alcohol will also help. Also be sure to use the bedroom for sleep only. Don t do work or other activities in your bed. Reading a book before sleep or mediation may help. Once you wake up then either read or watch a relaxing movie to allow yourself to relax and then go to bed when you feel tired. Laying in bed and tossing and turning will make sleeping in bed frustrating. If these methods don t help taking diphenhydramine may help you feel tired and sleep. Hope this answers your question. If you have any further questions please contact us again