Warm milk.. sorry auto correct

The most natural thing that would help me relax enough to sleep is walk milk and honey (till I became lactose intolerant) wouldn't work if it was pain keeping me up but if it was worried or just plain insomnia it worked 9 times out of 10

Proper sleep hygiene can help...avoid afternoon n evening caffiene, two to three hours between exercise and sleep, try to avoid late afternoon naps, no bright lights or computer or tv for one hour before bedtime, avoid extremely heavy meals or sugar near bedtime.

Relaxing bedtime routine, then turn off everything and close eyes at same time every night. Wash face, brush teeth, read a book, or relaxing hobby, hot tea or milk. Melatonin helps...your body makes it, its not a synthetic drug. Make a list of tomorrow's tasks so your mind doesn't obsess on them. A journal might help you let go of the things that tend to spin in our heads. Focus thoughts on your favourite scenery or events. Listen to relaxing music (look up 'world music' for ideas). On pleasant nights leave a window open for the fresh air.

All these things help train your body that it's time to sleep. Bright lights tv and computer screens interrupt your body from making melatonin break the circadian rhythm. At first you may lay there awake for a while, but stick to it. Your body will get used to drifting off more quickly.

Make sure you take pain meds same time every day, give them an hour to kick in before bed. Can't sleep if you hurt. See doc if current meds don't control pain. I keep a tramadol next to bed in case i wake up at night in pain.

I'm also not opposed to temporary use of sleep aids if other methods don't work. Trazodone was once used as an antidepressant, now used for sleep aid. In my experience it doesn't knock you out, but does help relax so you can drift off to sleep at a normal hour.

Chamomile Tea good quality, herbs from a herbal store work but, also Medical Marijuana.

I take drugs, clonazepam( anxiety and restless legs) cyclobenzapine (muscle relaxer),amitriplyin(anti depressant with sleep promoting properties). And when the pain is too much I take Fioricet, I have melatonin that I take occasionally. I am working with a new doctor who is trying different things, but really, I just want some hours with no pain. I'm going to do a sleep study🤔...we'll see.